1 serving (200 grams) contains 150 calories, 4.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 7.1 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 470.6 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 Stuffed eggplant
Stuffed eggplant, a dish enjoyed across Mediterranean, Middle Eastern, and South Asian cuisines, combines nutrient-dense eggplants with various fillings like vegetables, grains, legumes, and spices. Eggplants, also known as aubergines, are low in calories and high in fiber, making them an excellent base for balanced meals. This dish offers a blend of essential vitamins, such as vitamin C from vegetables, and minerals like potassium from eggplants, depending on the filling. Whole grains and legumes in the stuffing can enhance the protein and fiber content, creating a nutritionally diverse dish. Stuffed eggplant can be baked or roasted, which helps retain its nutritional value while keeping it flavorful.
Health Benefits
- Supports heart health with its high fiber content (3 grams per cup of cooked eggplant), which helps regulate cholesterol levels.
- Rich in antioxidants like nasunin, found in eggplant skins, which may help protect cells from free radical damage.
- Contains potassium (229 mg per cup), important for nerve function and maintaining healthy blood pressure.
Dietary Considerations
Selection and Storage
Store cooked stuffed eggplants in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming. For optimal texture, avoid freezing whole stuffed eggplants.
Common Questions About Stuffed eggplant Nutrition
What is the nutritional content of stuffed eggplant?
Stuffed eggplant nutritional content can vary depending on the stuffing ingredients. On average, a serving provides about 200-300 calories, 4-8g of protein, 10-20g of fat, and 15-25g of carbohydrates. It's also a good source of fiber (around 6-8g per serving) and contains vitamins like vitamin K, vitamin C, and potassium.
Is stuffed eggplant suitable for a keto or low-carb diet?
Stuffed eggplant can be made keto-friendly if prepared without high-carb ingredients like rice, bread crumbs, or sugary sauces. A keto version might use cheese, meat, and low-carb vegetables for filling, which would lower the carbohydrate content to around 8-12g per serving.
What are the health benefits or concerns of eating stuffed eggplant?
Stuffed eggplant is rich in fiber, which supports digestive health, and provides antioxidants from the eggplant itself, which may reduce inflammation. However, concerns can arise if it's prepared with excessive salt, oil, or processed ingredients, potentially increasing calorie and sodium content.
What is the recommended portion size for stuffed eggplant?
A typical serving size for stuffed eggplant is half of a medium eggplant, which is usually enough for one person when paired with a side dish or salad. Adjust portion sizes based on the stuffing and your dietary needs, especially if high-fat ingredients are included.
How does stuffed eggplant compare to stuffed zucchini or bell peppers?
Stuffed eggplant tends to have a richer taste due to its slightly bitter and meaty texture, whereas stuffed zucchini has a milder flavor, and stuffed bell peppers are sweeter. In terms of nutrition, eggplants are higher in fiber but may contain slightly more carbs than zucchini and less vitamin C than bell peppers.
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.
- Eggplant: Bioactive Constituents and Significance to Human HealthNational Library of Medicine - PubMedA peer-reviewed study on the bioactive compounds in eggplants and their health benefits.
- Vegetables: nutrient-rich options for healthDietary Guidelines for Americans 2020-2025Guidance on incorporating vegetables like eggplant into a balanced diet for better health outcomes.
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.
