Brinjal

Vegetable

Item Rating: 87/100

1 serving (100 grams) contains 25 calories, 1.0 grams of protein, 0.2 grams of fat, and 5.9 grams of carbohydrates.

Nutrition Information

1 cup (230.4g)

Calories		57.6
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.6 mg	0%
Total Carbohydrates		13.5 g	4%
	Dietary Fiber	6.9 g	24%
	Sugars	8.1 g
protein		2.3 g	4%
Vitamin D		0 mcg	0%
Calcium		20.7 mg	1%
Iron		0.5 mg	2%
Potassium		527.6 mg	11%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 3 cal (5.4%)

Protein: 9 cal (13.8%)

Carbs: 54 cal (80.8%)

About Brinjal

Brinjal, also known as eggplant, is a versatile vegetable widely used in Indian, Mediterranean, and Southeast Asian cuisines. Native to Asia, brinjal has a shiny, purple skin and spongy, white flesh. With only 25 calories per 100 grams, brinjal is low-calorie yet nutrient-dense, offering vitamin C, fiber, and essential minerals like calcium and iron. Its mild flavor absorbs seasonings well, making it adaptable to various cooking methods, such as frying, roasting, or steaming. Brinjal is a staple in dishes like Indian curries and ratatouille, and its minimal fat content makes it suitable for health-conscious diets.

Health Benefits

• Supports digestion due to its 3 grams of dietary fiber, helping regulate bowel movements.
• May boost immunity with its vitamin C content of 2.2 mg per 100 grams, contributing to tissue repair and antioxidant activity.
• Promotes bone health with calcium, albeit in modest amounts (9 mg per 100 grams), supporting structural strength.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, low-fat

Not suitable for: Nightshade sensitivity

Selection and Storage

Store brinjal in a cool, dry place or refrigerate in a crisper drawer. Use within 3-5 days for optimal freshness; avoid washing until just before preparation.

Common Questions About Brinjal Nutrition

Is brinjal a good source of protein?

Brinjal, also known as eggplant, is low in protein with only 0.98 grams of protein per 100 grams. It is not a significant protein source and is better known for its fiber and low-calorie content.

Can I eat brinjal on a keto diet?

Yes, brinjal can be included in a keto diet as it is low in net carbs. It contains 5.88 grams of total carbohydrates and about 3 grams of fiber per 100 grams, making the net carbs approximately 2.88 grams per 100 grams, which fits well in a low-carb diet.

What are the health benefits of eating brinjal?

Brinjal is rich in antioxidants, particularly nasunin, which may support brain health. It is also low in calories (25 per 100 grams) and high in fiber (3 grams), making it beneficial for digestion, heart health, and weight management. However, those with allergies to nightshade vegetables should consume it carefully.

What is a healthy serving size for brinjal?

A standard serving size of brinjal is about 1 cup (99 grams) of cooked eggplant, which contains approximately 35 calories, 0.82 grams of protein, and 2.5 grams of fiber. This serving size makes it a great low-calorie addition to meals.

How does brinjal compare to zucchini?

Brinjal and zucchini are both low in calories and carbs, but brinjal contains more fiber (3 grams per 100 grams vs. zucchini’s 1 gram). However, zucchini has slightly higher water content, making it lighter and more hydrating. Both are versatile and can be grilled, roasted, or sautéed, but brinjal has a richer, slightly spongy texture.

Data Sources & Scientific References