1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 320.0 mg | 13% | |
| Total Carbohydrates | 24 g | 8% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 9.6 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 salad
Eggplant salad is a versatile dish commonly found in Mediterranean, Middle Eastern, and Asian cuisines. It typically consists of roasted or grilled eggplant combined with ingredients such as tomatoes, onions, garlic, and herbs. The main ingredient, eggplant, is a low-calorie vegetable rich in essential nutrients like dietary fiber, vitamins B1 and B6, and minerals such as potassium and magnesium. This salad is both flavorful and nutritious, offering a healthy blend of antioxidants and carbohydrates, making it an excellent side dish or a light meal. Additionally, eggplants contain phenolic compounds, contributing to their strong antioxidant properties, which support overall wellness.
Health Benefits
- Rich in dietary fiber, which supports digestive health and promotes regular bowel movements.
- Contains anthocyanins, a type of antioxidant found in the eggplant's skin, which may protect against cellular damage and reduce inflammation.
- Provides potassium (122 mg per 100g of raw eggplant), which helps regulate blood pressure and maintain heart health.
Dietary Considerations
Selection and Storage
Store whole eggplants in a cool, dry place for up to 5 days or in the refrigerator for a week. Once cooked, refrigerate eggplant salad in an airtight container and consume within 3-4 days.
Common Questions About Eggplant salad Nutrition
What is the nutritional content of eggplant salad?
Eggplant salad is low in calories, with about 35-50 calories per cup, depending on the ingredients. It provides approximately 1 gram of protein, around 3 grams of fiber, and is rich in vitamins like vitamin C, vitamin K, and B vitamins, as well as minerals such as manganese and potassium.
Is eggplant salad compatible with a keto or low-carb diet?
Eggplant salad can be suitable for a keto or low-carb diet when prepared without high-carb ingredients like sugar or starchy vegetables. One cup of plain roasted eggplant contains about 5-6 grams of carbohydrates and 2-3 grams of net carbs, making it a good option if appropriately prepared.
What are the health benefits of eating eggplant salad?
Eggplant salad provides several health benefits, including heart health support due to its fiber content, which aids in cholesterol management. It is also rich in antioxidants like nasunin, found in the skin, which may protect brain cells from damage. Additionally, it supports digestion and is low in calories, making it a good option for weight management.
What is the recommended portion size for eggplant salad?
A typical serving size for eggplant salad is about 1 cup (150-200 grams). This portion is reasonable for a side dish and ensures you get a good balance of nutrients without overloading on calories. For a main dish, consider pairing it with a protein source or a whole grain for a more substantial meal.
How does eggplant salad compare to other vegetable salads?
Eggplant salad tends to be lower in calories but richer in antioxidants compared to salads made from starchy vegetables like potatoes. It has a unique smoky flavor when roasted compared to more neutral-flavored salads like cucumber or lettuce-based ones. Preparation methods like grilling or roasting give eggplant salad a hearty texture that sets it apart.
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.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human Services and U.S. Department of AgricultureGuidelines outlining the importance of vegetable intake, such as eggplants, in balanced diets.
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.
