1 serving (70 grams) contains 113 calories, 3.0 grams of protein, 9.2 grams of fat, and 6.7 grams of carbohydrates.
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Nutrition Information
Calories |
388.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 40% | |
| Saturated Fat | 4.6 g | 22% | |
| Polyunsaturated Fat | 12.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 525.6 mg | 22% | |
| Total Carbohydrates | 22.9 g | 8% | |
| Dietary Fiber | 9.8 g | 35% | |
| Sugars | 6.7 g | ||
| protein | 10.2 g | 20% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 232.8 mg | 17% | |
| Iron | 5.0 mg | 27% | |
| Potassium | 636.0 mg | 13% | |
* 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 Eggplant dip
Eggplant dip, often known as Baba Ganoush in Middle Eastern and Mediterranean cuisines, is a creamy spread made from roasted or grilled eggplant blended with ingredients such as tahini, olive oil, lemon juice, and garlic. Eggplants, the key ingredient, are low in calories but rich in fiber and antioxidants, particularly nasunin, which is found in their purple skin. A 1-cup serving of cooked eggplant provides roughly 35 calories, 0.2 grams of fat, 2.5 grams of dietary fiber, and small amounts of vitamins and minerals, including vitamin K, vitamin C, manganese, and potassium. The inclusion of tahini and olive oil adds healthy unsaturated fats and additional nutrients, making this dip both flavorful and nutritious.
Health Benefits
- Rich in antioxidants like nasunin, which may help protect brain health by reducing oxidative stress.
- High in fiber (2.5g per cup of eggplant), promoting better digestion and supporting gut health.
- Contains potassium (124 mg per cup of eggplant), which supports cardiovascular health by helping to regulate blood pressure.
Dietary Considerations
Selection and Storage
Store eggplant dip in an airtight container in the refrigerator for up to 3-4 days. For best flavor, allow it to sit at room temperature for 10-15 minutes before serving.
Common Questions About Eggplant dip Nutrition
What are the key nutritional facts about eggplant dip?
Eggplant dip is typically low in calories, with about 25-50 calories per 2-tablespoon serving depending on the recipe. It’s low in protein (approximately 1 gram per serving) and contains essential nutrients like fiber, vitamin B6, and potassium. It also has antioxidants due to eggplant’s naturally occurring compounds like nasunin.
Is eggplant dip suitable for a keto or low-carb diet?
Eggplant dip can be suitable for a low-carb or keto diet, but the ingredients matter. Traditional recipes like baba ganoush often incorporate tahini and olive oil, keeping the carb count low—around 4 grams of net carbs per 2-tablespoon serving. However, watch for added sugars or high-carb ingredients in store-bought versions.
What are the health benefits or concerns of eating eggplant dip?
Eggplant dip boasts health benefits due to its high fiber content, which supports digestive health, and antioxidants that may protect against cell damage. It's also low in fat and calories if prepared with minimal oil. However, those with nightshade sensitivities (a category that includes eggplant) might need to avoid it as it could exacerbate inflammation in sensitive individuals.
How much eggplant dip is a recommended serving size?
A standard serving size of eggplant dip is about 2 tablespoons, which provides a flavorful addition to meals without overloading on calories or carbs. For a snack, pair it with fresh vegetables or whole-grain crackers to keep portion sizes balanced and nutritionally diverse.
How does eggplant dip compare to hummus or other dips?
Eggplant dip, like baba ganoush, typically has fewer calories and carbs compared to hummus because it uses eggplant as the main ingredient instead of chickpeas. It’s lighter in texture and has a smoky flavor, whereas hummus tends to be creamier and nuttier due to tahini and chickpeas. Both can be nutritious, but eggplant dip is often a better choice for low-carb diets.
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.
- USDA FoodData - Eggplant dip DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Eggplant and Human Health: Pharmacological Properties and Bioactive ConstituentsResearch in Journal of Functional Foods (via PubMed)Discusses the health benefits, bioactive compounds, and nutritional value of eggplants used in dishes like eggplant dip.
- Vegetables: Nutritional Recommendations for Eggplant and Other VegetablesDietary Guidelines for Americans 2020-2025Highlights the importance of nutrient-dense vegetables like eggplant in meeting dietary recommendations for essential nutrients.
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.
