Baigan ki subji

Dinner

Item Rating: 79/100

1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	6.3 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		1.6 mg	8%
Potassium		396.8 mg	8%

* 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: 114 cal (59.9%)

Protein: 12 cal (6.7%)

Carbs: 63 cal (33.4%)

About Baigan ki subji

Baigan Ki Subji, also known as eggplant curry, is a popular dish in Indian cuisine, especially in North India. It is made by cooking brinjal (eggplant) with aromatic spices, tomatoes, onions, and sometimes yogurt or tamarind for added flavor. Eggplant is low in calories, rich in dietary fiber, and provides essential nutrients like potassium, folate, and manganese. It is often served alongside whole wheat roti or steamed rice, making it a wholesome, balanced meal. This dish is a great option for those seeking plant-based nutrition, and its diverse flavors make it a comfort food staple in Indian households.

Health Benefits

• Supports heart health due to potassium, which helps maintain healthy blood pressure levels.
• Rich in antioxidants like nasunin, found in eggplant skin, which protect cells from free radical damage.
• A good source of dietary fiber, aiding digestion and promoting gut health.

Dietary Considerations

Allergens: Contains none identified unless prepared with allergens like yogurt or nuts

Suitable for: Vegetarian, lactose-free (if made without yogurt), vegan (if no dairy is added)

Not suitable for: Low-fodmap (due to onions and garlic), nightshade-sensitive diets

Selection and Storage

Store raw eggplants in a cool, dry place and cook within 3-4 days to maintain freshness. Leftovers can be refrigerated in an airtight container for up to 3 days.

Common Questions About Baigan ki subji Nutrition

Is Baigan Ki Subji high in protein?

Baigan Ki Subji, primarily made from eggplants, is not particularly high in protein. Eggplants contain about 1 gram of protein per 100 grams, making this dish a low-protein option. If additional protein is needed, pairing it with lentils or chickpeas can enhance its protein content.

Can I eat Baigan Ki Subji on a low-carb or keto diet?

Baigan Ki Subji can be suitable for both low-carb and keto diets if prepared carefully. Eggplant is relatively low in carbs, with around 5-6 grams of carbohydrates per 100 grams. However, you should be cautious about added ingredients, such as potatoes, which can increase the carb content.

What are the health benefits of Baigan Ki Subji?

Baigan Ki Subji is rich in antioxidants, particularly nasunin found in eggplant peel, which supports brain health. The dish also provides dietary fiber, aiding digestion and promoting heart health. Additionally, eggplant is low in calories, making it a good choice for weight management.

How much Baigan Ki Subji should I serve per person?

A standard serving size of Baigan Ki Subji per person is usually 1 to 1.5 cups, depending on the individual's appetite and nutritional needs. This amounts to approximately 120-150 calories when prepared with minimal oil and spices.

How does Baigan Ki Subji compare to other vegetable dishes?

Baigan Ki Subji is comparatively lower in calories than dishes with starchy vegetables like potatoes. Its flavor is distinct and versatile, pairing well with various spices. While not as nutrient-dense as spinach or kale, it is an excellent low-calorie choice that complements a diverse diet.

Data Sources & Scientific References