Japanese eggplant

Vegetable

Item Rating: 86/100

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 (200g)

Calories		50
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4 mg	0%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	5 g	17%
	Sugars	7 g
protein		2 g	4%
Vitamin D		0 mcg	0%
Calcium		18 mg	1%
Iron		0.4 mg	2%
Potassium		460 mg	9%

* 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 sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 3 cal (6.1%)

Protein: 8 cal (13.6%)

Carbs: 47 cal (80.3%)

About Japanese eggplant

Japanese eggplant, also known as nasu, is a slender, elongated variety of eggplant originating from Japan. It is a staple in Japanese cuisine and is often grilled, stir-fried, or simmered in soups and stews. Compared to traditional globe eggplant, it has thinner skin, fewer seeds, and a mildly sweet, less bitter flavor. Nutritionally, Japanese eggplants are low in calories (approximately 20 calories per cup) and rich in dietary fiber, vitamins B1 and B6, and minerals like potassium and manganese. They are also high in antioxidants, particularly nasunin, found in their purple skin, which may provide protective effects for cells and brain health.

Health Benefits

• Rich source of dietary fiber, promoting better digestion and gut health.
• Contains potassium (230 mg per cup) to support heart health and proper blood pressure regulation.
• Provides antioxidants such as nasunin, which protects cells from oxidative damage and supports brain function.
• Vitamin B6 supports neurotransmitter production, aiding brain and nervous system health.
• Low in calories and virtually fat-free, making it a weight-loss-friendly food.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, low-calorie diets

Not suitable for: Nightshade-sensitive diets (due to being part of the solanaceae family)

Selection and Storage

Store Japanese eggplants in a cool, dry place or in the refrigerator crisper drawer for up to 5 days. Avoid washing before storage to prevent excess moisture that could lead to spoilage.

Common Questions About Japanese eggplant Nutrition

Is Japanese eggplant high in protein?

Japanese eggplant is low in protein, containing approximately 1 gram of protein per cup (99 grams) when raw. It is not a significant source of protein but provides other essential nutrients like fiber and antioxidants.

Can I eat Japanese eggplant on a keto diet?

Yes, Japanese eggplant is suitable for a keto diet as it contains only about 4 grams of net carbs per cup (99 grams) while being low in calories. It is a great vegetable to include in keto-friendly recipes like stir-fries or roasted dishes.

What are the health benefits of Japanese eggplant?

Japanese eggplant is rich in antioxidants such as nasunin, which supports brain health and protects cells from oxidative damage. It also contains dietary fiber that aids digestion, and it is low in calories, making it a healthy choice for weight management.

What is the recommended serving size for Japanese eggplant?

A typical serving size of Japanese eggplant is about 1 cup (99 grams) raw or roughly one small eggplant. This portion provides around 20 calories, 4 grams of carbohydrates, and 3 grams of fiber, making it a nutrient-dense addition to meals.

How does Japanese eggplant compare to regular eggplant in taste and preparation?

Japanese eggplant is smaller, more tender, and less bitter than the regular globe eggplant, with a slightly sweeter flavor. Its thin skin makes it easier to cook and doesn't require peeling. It is ideal for grilling, roasting, or sautéing in recipes where a softer texture is preferred.

Data Sources & Scientific References