Baingan bharta

Dinner

Item Rating: 76/100

1 serving (200 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		141.2
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	0.6 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	4.7 g	16%
	Sugars	7.1 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		1.2 mg	6%
Potassium		352.9 mg	7%

* 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 carbs

Source of Calories

Fat: 53 cal (38.6%)

Protein: 14 cal (10.2%)

Carbs: 70 cal (51.2%)

About Baingan bharta

Baingan Bharta is a traditional Indian dish that originates from the Northern regions of India, particularly Punjab. It is made by roasting eggplants (baingan), mashing them, and mixing with aromatic spices, onions, tomatoes, and a touch of oil. Rich in flavor, it is typically enjoyed with Indian bread like roti or naan. From a nutritional standpoint, Baingan Bharta is a low-calorie dish, high in dietary fiber, and packed with vitamins such as vitamin C and B6. Eggplants are also a good source of potassium and phytonutrients, making this dish both flavorful and healthy. Its base ingredients offer essential micronutrients while remaining low in fats when prepared with minimal oil.

Health Benefits

• Rich in dietary fiber, it promotes digestive health and helps maintain a healthy gut.
• Contains potassium, which supports heart health and regulates blood pressure levels.
• Eggplants are a source of antioxidants like anthocyanins, which protect cells from oxidative damage.
• Vitamin C present in tomatoes boosts immunity and supports skin health.
• Vitamin B6 in eggplants aids in brain development and function.

Dietary Considerations

Allergens: Contains mustard oil (if used), dairy (if garnished with butter or cream)

Suitable for: Vegetarian, gluten-free (if no bread is used), vegan (if prepared with plant-based oils)

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

Selection and Storage

Store cooked Baingan Bharta in an airtight container in the refrigerator for up to 2 days. Reheat thoroughly before consumption to maintain flavor and safety.

Common Questions About Baingan bharta Nutrition

What are the key nutritional facts of Baingan Bharta?

Baingan Bharta is low in calories, with approximately 120-150 calories per serving (1 cup, prepared). It contains about 3-4 grams of protein and is high in dietary fiber, vitamins like vitamin C, and minerals such as potassium. The final nutritional content may vary depending on the amount of oil and spices used in the preparation.

Is Baingan Bharta suitable for a keto diet?

Yes, Baingan Bharta can be suitable for a keto diet if prepared with minimal oil and without high-carb ingredients like sugar or potatoes. Eggplant, the main ingredient, is low in carbs, with only about 6 grams of net carbs per 100 grams, making it compatible with keto guidelines.

What are the health benefits of eating Baingan Bharta?

Baingan Bharta is rich in antioxidants, particularly nasunin found in eggplant skin, which supports brain health and reduces oxidative stress. It also promotes digestive health due to its high fiber content, helps regulate blood sugar, and is naturally low in fat and cholesterol when prepared healthily.

What is the recommended portion size for Baingan Bharta?

A standard serving size for Baingan Bharta is about 1 cup (approximately 200 grams), which provides a good balance of nutrients without being too calorie-dense. Pair it with a small portion of roti or brown rice for a well-rounded meal.

How does Baingan Bharta compare with other eggplant dishes like Baba Ganoush?

Baingan Bharta and Baba Ganoush both use roasted eggplant as the base but differ in flavor and preparation. Baingan Bharta is an Indian dish seasoned with spices, onions, and tomatoes, typically cooked in oil, while Baba Ganoush, a Middle Eastern dish, incorporates tahini, garlic, and lemon juice for a creamy texture. Baingan Bharta tends to have more complex spicy flavors but is slightly higher in calories due to its cooking method.

Data Sources & Scientific References