Eggplant — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 25 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 6 g | 2.18% |
| Fiber | 3 g | 10.71% |
| Sugars | 4 g | 8% |
| Glycemic Index | 15 | - |
| Protein | 1 g | 2% |
| Sodium | 2 mg | 0.09% |
| Total Fat | 0 | - |
*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.
25
🍏 Low-Calorie Foods
15
🟢 Low Glycemic Index
Did you know?
Health benefits
- 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
- 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.
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 store eggplant
Eggplant should be stored in a cool, dry place, ideally at room temperature. Keeping it away from direct sunlight helps preserve its firmness. Properly stored, eggplant can last up to five days.
Refrigerating eggplant can cause it to become mushy and lose flavor. It’s important to avoid storing it near ethylene-producing fruits. Storing it in a breathable bag helps maintain its freshness.
✅ Extra Tip
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?
👨⚕️️ Medical disclaimer
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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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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