1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 6.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.6 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 640.0 mg | 27% | |
| Total Carbohydrates | 24 g | 8% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 12.8 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 48 mg | 3% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 480 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 Eggplant in sauce
Eggplant in sauce is a flavorful dish commonly found in Mediterranean, Asian, and Middle Eastern cuisines. Eggplant (Solanum melongena), a nightshade vegetable, is low in calories and rich in fiber, providing about 20 calories per 100 grams with 3 grams of fiber. It is also a source of vitamins and minerals, including vitamins B6 and K, manganese, and potassium. The sauce varies but often includes tomatoes, garlic, olive oil, and herbs, adding additional micronutrients like vitamin C and healthy fats. This dish is celebrated for its versatility and nutrient-dense profile when prepared with fresh, wholesome ingredients.
Health Benefits
- Supports heart health due to its potassium (229 mg per 100 g), which helps regulate blood pressure.
- Rich in antioxidants like nasunin, a type of anthocyanin found in the skin, which protects cells from oxidative damage.
- Aids in digestion with 3 g of dietary fiber per 100 g, which promotes gut health and regularity.
Dietary Considerations
Selection and Storage
Store fresh eggplants in a cool, dry place or in the refrigerator for up to one week. For prepared dishes, refrigerate in an airtight container for up to 3-4 days.
Common Questions About Eggplant in sauce Nutrition
What is the nutritional content of eggplant in sauce?
Eggplant in sauce is typically low in calories, with one cup containing around 35-50 calories, depending on the sauce used. It provides about 1 gram of protein, 2-3 grams of fiber, and is a good source of vitamins such as B6 and K, as well as minerals like manganese and potassium. However, sauces can add varying amounts of fats, sodium, and sugars, so check the specific recipe or label.
Is eggplant in sauce suitable for a keto diet?
Eggplant itself is keto-friendly as it is low in carbs, containing about 6 grams of carbs per cup, with 2-3 grams being fiber. However, whether eggplant in sauce fits a keto diet depends heavily on the sauce used—creamy or tomato-based sauces with added sugars can significantly increase the carb content, so review ingredients for compliance with keto macros.
What are the health benefits or concerns of eating eggplant in sauce?
Eggplant is rich in antioxidants like nasunin, which may protect cells from damage, and its fiber content supports digestive health. It is also low in calories and nutrient-dense, making it a heart-healthy food. However, sauces can sometimes be high in sodium, unhealthy fats, or sugars, so choose homemade or low-sodium options for the best health benefits.
How much eggplant in sauce should I eat per serving?
A standard serving size of eggplant in sauce is around 1 cup or about 150-200 grams. This size provides a balanced portion of fiber and nutrients while keeping calorie and carb intake moderate. Adjust portions based on dietary needs, such as higher fiber needs or calorie restrictions.
How does eggplant in sauce compare to zucchini in sauce?
Eggplant and zucchini are both low-calorie and nutrient-dense vegetables, but zucchini is slightly lower in carbs and calories. For example, one cup of cooked zucchini has about 20 calories and 4 grams of carbs compared to eggplant's 35 calories and 6 grams of carbs. Both work well in sauces, but eggplant has a heartier texture and richer taste, while zucchini has a milder flavor.
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.
