Braised eggplant

Vegetable

Item Rating: 80/100

1 serving (200 grams) contains 150 calories, 2.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	1.8 g	9%
	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	5.9 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		0.6 mg	3%
Potassium		294.1 mg	6%

* 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: 106 cal (57.0%)

Protein: 9 cal (5.2%)

Carbs: 70 cal (37.8%)

About Braised eggplant

Braised eggplant is a flavorful dish commonly found in Mediterranean, Middle Eastern, and Asian cuisines. This preparation involves simmering eggplant in a savory liquid, often alongside aromatics, herbs, and spices. Eggplant itself is a low-calorie vegetable that is rich in dietary fiber, antioxidants, and essential phytonutrients. One cup of cooked eggplant (240 grams) contains approximately 35 calories, 2.4 grams of fiber, and small amounts of vitamins like Vitamin C, Vitamin K, and B-vitamins, along with trace minerals such as manganese and potassium. These attributes make braised eggplant a nutritious and versatile dish suitable for a variety of diets. The soft texture achieved through braising enhances the vegetable's natural flavors while absorbing the seasonings it is cooked with.

Health Benefits

• Rich in antioxidants, especially nasunin, which helps protect cells from oxidative damage.
• High in dietary fiber (2.4 grams per cooked cup), supporting healthy digestion and promoting satiety.
• Good source of manganese, a mineral important for bone health and metabolism.
• Contains small amounts of potassium, which contributes to maintaining healthy blood pressure levels.
• Low in calories, making it ideal for weight management diets.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free, mediterranean diet

Not suitable for: Low-fiber diet

Selection and Storage

Store raw eggplant in a cool, dry place or the refrigerator, and use within 3-5 days. For cooked braised eggplant, refrigerate in an airtight container for up to 3-4 days.

Common Questions About Braised eggplant Nutrition

Is braised eggplant high in protein?

Braised eggplant is not high in protein, as eggplant itself contains only about 1 gram of protein per 100 grams. It primarily provides carbohydrates and fiber, making it a better source of vitamins like B6 and potassium rather than a protein-rich food.

Can I eat braised eggplant on a keto diet?

Braised eggplant can be included in a keto diet in moderation, as 100 grams of eggplant contains about 6 grams of carbohydrates, with 3 grams of fiber, resulting in just 3 grams of net carbs. However, it’s important to check the ingredients used for the braising, such as oils or sauces, to ensure they meet keto guidelines.

What are the health benefits or concerns of eating braised eggplant?

Braised eggplant is rich in antioxidants like nasunin, which may protect brain cells and reduce oxidative stress. It’s also a good source of dietary fiber for digestive health. However, concerns include its tendency to absorb a lot of oil during cooking, which can significantly increase calorie content if not managed.

How much braised eggplant should I eat in one serving?

A standard serving size of braised eggplant is about 1 cup (approximately 150 grams), which contains roughly 35-50 calories depending on the preparation. Keep portion sizes in check, especially if oil or high-calorie ingredients are used during cooking.

How does braised eggplant compare to roasted eggplant?

Braised eggplant is typically softer and more infused with the braising liquid’s flavors, while roasted eggplant has a firmer texture and a smokier flavor. Braising often involves more oil or sauce, increasing the calorie content compared to roasting, which can be done with minimal oil.

Data Sources & Scientific References