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Eggplant — Nutrients, Health Benefits, And Shopping Tips

Eggplant photo

Listonic Team

September 6, 2024

Eggplant is a versatile vegetable that absorbs flavors well, making it ideal for a variety of dishes from baba ganoush to eggplant Parmesan. Learn about the different types of eggplant, their nutritional benefits, and techniques for cooking them to enhance their natural flavor.

Nutrition facts

Check the detailed nutritional values of an eggplant, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 25 kcal

Nutrients per: 100 g% Daily Value*
Carbs6 g2.18%
Fiber3 g10.71%
Sugars4 g8%
Glycemic Index15 -
Protein1 g2%
Sodium2 mg0.09%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes eggplant stand out:

25

🍏 Low-Calorie Foods

15

🟢 Low Glycemic Index

Did you know?

😋
Eggplant is technically a fruit, specifically a berry. Eggplant must be cooked before eating due to a heat-sensitive toxin that can induce diarrhea and vomiting​​.
📦
Eggplant is highly perishable and should be kept in a cool, dry area. For optimal freshness, it can be placed in a plastic bag in the refrigerator for up to 4-7 days. Cooked eggplant should be eaten within 3-5 days.

Health benefits

Discover how eggplant, rich in fiber and antioxidants, can add a nutritious and versatile vegetable to your meals, promoting digestive health and vitality.
  • Rich in antioxidants such as nasunin and chlorogenic acid, which help protect the body from free radicals and reduce inflammation.
  • High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Low in calories, making it a nutritious option for weight management.
  • Contains essential vitamins and minerals such as Vitamin C, Vitamin K, and potassium, which support overall health and well-being.
  • May support heart health by improving cholesterol levels and reducing blood pressure due to its fiber and antioxidant content.

Health risks

Recognize the risks associated with eggplant.
  • Potential for digestive discomfort such as gas, bloating, or stomach cramps, particularly when consumed in large quantities due to its fiber content.
  • Potential for allergic reactions in some individuals, particularly those allergic to nightshade vegetables, causing symptoms like itching, swelling, or difficulty breathing.
  • Solanine content in raw or undercooked eggplant, which can be toxic in large amounts and may cause gastrointestinal distress.
  • Pesticide residue on conventionally grown eggplant, which can pose health risks if not properly washed or sourced from a reputable supplier.
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How to choose eggplant

Quality eggplant boasts a glossy, deep purple skin that is smooth and free from blemishes. Gently press the skin; it should be firm, and the flesh should spring back.

Reject any eggplant that feels soft or has brown spots, which can indicate decay. Fresh eggplant should have a clean, slightly earthy smell and not be overly firm.

How to choose eggplant

How to store eggplant

Eggplant should be kept in a cool, dry area, preferably at room temperature. Avoiding direct sunlight is essential for maintaining its texture. When stored correctly, eggplant can remain fresh for about four to seven days.

Placing eggplant in the refrigerator may lead to a mushy texture and diminished flavor. It's also crucial to keep it away from fruits that produce ethylene. Using a breathable bag for storage can help retain its freshness.

✅ Extra Tip

For cut eggplant, wrap it tightly and use within a day or two to prevent softness.

How long does it last?

Eggplant can last for 4-7 days in the refrigerator. To extend its freshness, store it in a plastic bag in the crisper drawer. Cooked eggplant should be consumed within 3-5 days.

What to do with leftovers?

Leftover eggplant can be used in a variety of delicious dishes. Slice it and grill or roast for a simple side dish, or use it as a base for a Baba Ganoush dip with tahini and garlic. Eggplant is also great in pasta dishes, where it can be sautéed and mixed with a tomato or cream sauce.

Use eggplant in a vegetarian lasagna by layering it with cheese, sauce, and other vegetables, or mix it into a curry or stew for added texture and flavor. If you have a lot of eggplant, consider making a batch of eggplant Parmesan by breading and frying the slices, then baking with marinara sauce and cheese. Eggplant can also be used in a stir-fry with other vegetables and your choice of protein, or blended into a soup with tomatoes and herbs. For a quick snack, roast eggplant slices with olive oil and spices, then serve with a dollop of yogurt or hummus.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How eggplant supports specific health conditions

Eggplant is a low-calorie vegetable rich in fiber, supporting digestive health and promoting bowel regularity. It contains antioxidants like nasunin, which protect brain function by reducing oxidative stress. Eggplant also supports heart health by lowering cholesterol levels and improving circulation. Additionally, its high water content aids in hydration, and it contains small amounts of vitamins and minerals that contribute to overall well-being.

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