Berenjenas rellenas

Dinner

Item Rating: 78/100

1 serving (250 grams) contains 200 calories, 10.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		192.3
% Daily Value*
Total Fat		9.6 g	12%
	Saturated Fat	2.9 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		19.2 mg	6%
Sodium		384.6 mg	16%
Total Carbohydrates		19.2 g	6%
	Dietary Fiber	5.8 g	20%
	Sugars	4.8 g
protein		9.6 g	19%
Vitamin D		0 mcg	0%
Calcium		48.1 mg	3%
Iron		1.4 mg	7%
Potassium		384.6 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

🍞 Low carbs

Source of Calories

Fat: 86 cal (42.9%)

Protein: 38 cal (19.0%)

Carbs: 76 cal (38.1%)

About Berenjenas rellenas

Berenjenas rellenas, or stuffed eggplants, are a traditional dish originating from Spain, often featured in Mediterranean cuisine. This dish involves hollowing out eggplants and filling them with a mixture of ingredients such as vegetables, meat, or grains, topped with cheese or breadcrumbs. Eggplants themselves are nutrient-dense, low in calories, and a good source of fiber, vitamins, and antioxidants. They are rich in phenolic compounds, including nasunin, which is known for its antioxidative properties. Depending on the filling, the nutritional content can vary, but the dish is generally high in fiber, moderate in protein, and may provide essential nutrients like vitamin C, vitamin B6, and magnesium when paired with a well-rounded filling.

Health Benefits

• Rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
• Contains nasunin, an antioxidant found in the eggplant's purple skin, which protects cells from oxidative damage.
• Good source of potassium, which helps maintain healthy blood pressure levels.
• Provides vitamin B6, important for brain health and neurotransmitter production.
• Eggplants are low in calories and fat, making them a healthy choice for weight management.

Dietary Considerations

Allergens: Contains dairy (if cheese is used), gluten (if breadcrumbs are included)

Suitable for: Vegetarian (if meat is omitted), mediterranean diet, low-calorie diet

Not suitable for: Vegan (if cheese is used), gluten-free diet (if breadcrumbs are included)

Selection and Storage

Store unused, whole eggplants in a cool, dry place or the refrigerator for up to 1 week. Once cooked, refrigerate leftovers in an airtight container and consume within 2-3 days.

Common Questions About Berenjenas rellenas Nutrition

What is the nutritional content of Berenjenas Rellenas?

The nutritional content of Berenjenas Rellenas will vary based on the filling, but a typical serving prepared with ground meat, vegetables, and cheese contains around 250-350 calories, 20-25g of protein, 10-15g of fat, and 10-15g of carbohydrates. It also offers vitamins like A, C, and K, as well as potassium and fiber from the eggplant.

Can I eat Berenjenas Rellenas on a keto diet?

Yes, Berenjenas Rellenas can be keto-friendly if prepared without high-carb ingredients like breadcrumbs or rice. Opt for a filling made with ground meat, cheese, and low-carb vegetables, and ensure the dish's total carbohydrate content stays within your daily keto limits.

Are Berenjenas Rellenas healthy?

Berenjenas Rellenas can be a healthy dish, as eggplant is low in calories and high in fiber, antioxidants, and vitamins. The healthiness depends on the filling; choosing lean protein, vegetables, and minimal oil can make it a nutrient-dense choice. However, excessive cheese or processed meat may increase fat and sodium levels.

What is the recommended portion size for Berenjenas Rellenas?

A reasonable portion size for Berenjenas Rellenas is half a stuffed eggplant per adult, which typically weighs about 200-300 grams, depending on the filling. This portion size provides balanced calories and nutrients without overeating.

How do Berenjenas Rellenas compare to stuffed bell peppers?

Berenjenas Rellenas are lower in calories and carbs compared to stuffed bell peppers due to the lower sugar content in eggplants. Both dishes can be prepared with similar fillings, but eggplants provide more fiber and antioxidants like nasunin, while bell peppers are higher in vitamin C.

Data Sources & Scientific References