Babaganush

Appetizer

Item Rating: 77/100

1 serving (100 grams) contains 120 calories, 3.0 grams of protein, 9.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		285.7
% Daily Value*
Total Fat		21.4 g	27%
	Saturated Fat	3.6 g	18%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	9.5 g	33%
	Sugars	7.1 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		71.4 mg	5%
Iron		1.9 mg	10%
Potassium		595.2 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 192 cal (60.9%)

Protein: 28 cal (9.0%)

Carbs: 95 cal (30.1%)

About Babaganush

Babaganush is a creamy and smoky eggplant-based dip originating from Middle Eastern and Mediterranean cuisines. Traditionally made using roasted or charred eggplant, tahini, olive oil, garlic, and lemon juice, this dish is a staple in Mezze platters and pairs well with bread or vegetables. Nutritionally, babaganush is relatively low in calories (120 per serving) and provides a moderate amount of healthy fats (9 g) primarily from tahini and olive oil. It is also a good source of dietary fiber (4 g), which aids digestion, and contains small amounts of key minerals such as calcium (30 mg) and iron (0.8 mg). These nutrients contribute to overall health, making it a wholesome choice as a dip or spread compared to processed options.

Health Benefits

• Supports digestive health due to its 4 grams of dietary fiber per serving.
• Contributes to healthy bones and teeth with calcium content (30 mg per serving).
• Promotes heart health through monounsaturated fats found in tahini and olive oil.

Dietary Considerations

Allergens: Contains sesame (from tahini), garlic (in some recipes)

Suitable for: Vegetarian, vegan, mediterranean diet, gluten-free diet (if paired with gluten-free bread/vegetables)

Not suitable for: Low-fat diets, nut-free diets (due to sesame allergies)

Selection and Storage

Store in an airtight container in the refrigerator for up to 3-5 days. Stir before serving to evenly blend ingredients.

Common Questions About Babaganush Nutrition

Is babaganush high in protein?

Babaganush contains around 3 grams of protein per 100-gram serving, so it is not considered high in protein. However, it does provide a small amount of plant-based protein, which can contribute to your daily intake.

Can I eat babaganush on a keto diet?

Yes, babaganush can fit into a keto diet as it is relatively low in carbs with about 10 grams of carbohydrates per 100 grams, 4 of which come from fiber. Its high fat content (9 grams per serving) also makes it a keto-friendly option, but portion control is important.

What are the health benefits of babaganush?

Babaganush is naturally rich in fiber (4 grams per 100 grams) and healthy monounsaturated fats from tahini and olive oil, which can support heart health. It also contains essential nutrients like vitamin K, B vitamins, and trace minerals such as potassium, making it a nutritious addition to your diet.

How much babaganush should I eat per serving?

A standard serving of babaganush is typically 2-3 tablespoons (about 50 grams), which contains around 60 calories. This portion size is a good accompaniment to vegetable sticks, pita bread, or as part of a balanced meal.

How does babaganush compare to hummus?

While both are Mediterranean dips, babaganush usually has fewer calories and carbs than hummus due to its eggplant base instead of chickpeas. However, hummus often provides slightly more protein and is a better source of iron. Both are nutritious choices, but babaganush is generally lighter and lower in calories.

Data Sources & Scientific References