1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 6.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 9.5 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 555.6 mg | 11% | |
* 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
Source of Calories
About Baigan bharta
Baigan Bharta is a flavorful Indian dish made from roasted eggplant mashed together with onions, tomatoes, garlic, and a blend of aromatic spices. Originating from North Indian cuisine, it is traditionally cooked over an open flame or in a tandoor, imparting a smoky flavor. Eggplant, the star ingredient, is low in calories yet rich in dietary fiber and antioxidants. The dish is typically vegan and gluten-free, offering a nutritious option for health-conscious eaters. Spices like turmeric and cumin commonly used in Baigan Bharta contribute additional health benefits, including anti-inflammatory properties. Its combination of vegetables and spices makes it a nutrient-dense dish with vitamins like B6, C, and K as well as minerals such as potassium and manganese.
Health Benefits
- Supports cardiovascular health due to potassium, which helps regulate blood pressure.
- Rich in dietary fiber, promoting healthy digestion and preventing constipation.
- Contains antioxidants like nasunin in eggplant, which combat free radicals and protect cells from damage.
Dietary Considerations
Selection and Storage
Store the cooked Baigan Bharta in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving to preserve texture and flavor.
Common Questions About Baigan bharta Nutrition
What is the nutritional content of Baigan Bharta?
Baigan Bharta is low in calories, with approximately 100-150 calories per serving (1 cup) depending on preparation. It provides around 2-3 grams of protein, is rich in dietary fiber, and contains essential vitamins such as vitamin C, B6, and potassium due to the eggplant base.
Is Baigan Bharta compatible with a keto diet?
Baigan Bharta can be suitable for a keto diet if prepared without added sugars or high-carb ingredients like potatoes. Eggplant itself is low in carbs, with about 5-6 grams per cup, making it a keto-friendly option when cooked with healthy fats like ghee or coconut oil.
What are the health benefits of Baigan Bharta?
Baigan Bharta promotes digestive health due to its high fiber content. Eggplants contain antioxidants like nasunin, which help combat free radicals, and the dish is also good for maintaining heart health, as it is naturally low in fat and high in potassium. However, excessive oil in preparation might counteract these benefits.
How much Baigan Bharta should I eat per serving?
A standard serving size is approximately 1 cup (about 150-200 grams), which satisfies dietary needs for fiber and provides a moderate amount of calories. Eating this portion size ensures you reap the nutritional benefits without over-consuming calories or fats added during preparation.
How does Baigan Bharta compare to other eggplant dishes?
Compared to dishes like fried eggplant or eggplant parmesan, Baigan Bharta is healthier due to its minimal use of oil and lack of breading. It is also richer in flavor due to its smoky roasted base and spices, making it a unique and low-calorie alternative.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
