1 serving (150 grams) contains 200 calories, 3.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 15.8 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 473.2 mg | 10% | |
* 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 Bengan
Bengan, commonly known as eggplant or aubergine, is a purple-hued vegetable that originates from the Indian subcontinent and is now used globally in various cuisines, including Indian, Mediterranean, and Middle Eastern dishes. It has a unique spongy texture and is versatile in cooking, whether roasted, grilled, or made into curries. Nutritionally, eggplant is low in calories (133.33 per serving size) and contains a moderate amount of carbohydrates and fiber, providing satiety. It is a source of essential nutrients like calcium, iron, and vitamin C, while being naturally free of vitamin D and low in protein. Bengan is also known for its high antioxidant content, such as nasunin found in its skin, which may support overall health. This vegetable fits well into diverse diets due to its nutrient profile and adaptability in recipes.
Health Benefits
- Supports bone health due to calcium content (26.67 mg per serving).
- Boosts immune function with vitamin C (13.33 mg per serving).
- Promotes digestive health due to its fiber content (2.67 g per serving).
- Contains antioxidants like nasunin that protect brain cells from oxidative stress.
- Helps manage weight as it is low in calories and provides dietary fiber for satiety.
Dietary Considerations
Selection and Storage
Store whole eggplants in a cool, dark place for 3-5 days. Avoid refrigeration if possible, as it can degrade the texture and flavor. Once cut, store in an airtight container in the refrigerator and use within 48 hours.
Common Questions About Bengan Nutrition
Is Bengan high in protein?
Bengan is relatively low in protein, containing about 2 grams of protein per serving (133.3 calories). While it can contribute to your overall daily protein intake, it is not considered a high-protein food.
Can I eat Bengan on a keto diet?
Bengan may not be ideal for a strict keto diet as it contains 20 grams of carbohydrates per serving, including 6.67 grams of sugar. It is better suited for less restrictive low-carb diets rather than standard ketogenic plans.
What are the health benefits of eating Bengan?
Bengan offers several health benefits, including being a good source of dietary fiber (2.67 grams per serving) which supports digestion. It is also low in fat and provides essential vitamins and minerals while being relatively low in calories at 133.3 per serving.
What is the recommended portion size for Bengan?
A typical serving of Bengan is around 1 cup, which provides 133.3 calories. Since it contains 20 grams of carbohydrates and moderate fiber, it's wise to keep portion sizes small if you are watching your carbohydrate intake.
How does Bengan compare to similar vegetables like zucchini?
Compared to zucchini, Bengan is higher in calories and carbohydrates. For instance, zucchini contains about 17 calories and 3 grams of carbs per cup, making it a better option for low-carb or keto diets, while Bengan is more robust in flavor and can add richness to meals.
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.
