Steamed eggplant

Vegetable

Item Rating: 85/100

1 serving (100 grams) contains 35 calories, 0.8 grams of protein, 0.2 grams of fat, and 8.6 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		70
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		17.2 g	6%
	Dietary Fiber	5 g	17%
	Sugars	6.4 g
protein		1.6 g	3%
Vitamin D		0 mcg	0%
Calcium		18 mg	1%
Iron		0.4 mg	2%
Potassium		246 mg	5%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 3 cal (4.6%)

Protein: 6 cal (8.1%)

Carbs: 68 cal (87.3%)

About Steamed eggplant

Steamed eggplant is a dish prepared by gently cooking eggplant using steam, a process that retains its nutritional content while enhancing its softness and flavor. Originating from Asia and Mediterranean cuisines, this preparation method is popular worldwide due to its simplicity and health benefits. Eggplants are low in calories and contain essential nutrients, including fiber, vitamins B1, B6, and K, as well as minerals like potassium, magnesium, and manganese. They are also a source of antioxidants such as nasunin, which is found in their purple skin, and chlorogenic acid. Steaming preserves these nutrients better than frying or roasting.

Health Benefits

• Supports heart health due to potassium (229 mg per 100g), which helps regulate blood pressure.
• Aids digestion with dietary fiber (3g per cup), promoting gut health and regularity.
• Rich in antioxidants like nasunin in the purple skin, which protects cells from oxidative stress.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie, mediterranean diet

Selection and Storage

Store whole eggplants unwashed in a cool, dark place for up to 4-5 days; refrigerate if cut or after steaming, consuming within 2-3 days. Use steaming to soften the texture without excess oils or additives.

Common Questions About Steamed eggplant Nutrition

Is steamed eggplant high in protein?

Steamed eggplant is not particularly high in protein. A 1-cup serving of cooked eggplant contains about 0.8 grams of protein. It is a low-protein vegetable, so it is best paired with higher-protein foods for a balanced meal.

Can I eat steamed eggplant on a keto diet?

Yes, steamed eggplant can be enjoyed on a keto diet. One cup of cooked eggplant contains approximately 8 grams of carbohydrates, of which about 2.5 grams are fiber, making its net carbs around 5.5 grams per cup, which is suitable for a low-carb or ketogenic diet in moderation.

What are the health benefits of steamed eggplant?

Steamed eggplant is rich in antioxidants, particularly nasunin, which supports brain health. It also contains vitamins like B6 and K, as well as minerals like manganese. Its high fiber content aids digestion and supports heart health by helping lower cholesterol.

How much steamed eggplant should I eat in one serving?

A standard serving size for steamed eggplant is about 1 cup, which contains roughly 35 calories, 8 grams of carbohydrates, and 2.5 grams of fiber. This portion works well as a side dish or a base for adding other ingredients like proteins and sauces.

How does steamed eggplant compare to roasted eggplant?

Steamed eggplant is lower in calories and fat compared to roasted eggplant, as it does not require added oil. However, roasting enhances the flavor through caramelization, while steaming retains more moisture and nutrients, making it a better option if you are looking for a low-calorie preparation.

Data Sources & Scientific References