What are the Nutritional Facts about Eggplant?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Eggplant is a low-calorie vegetable rich in fiber and antioxidants. Learn its nutrition facts, health benefits, and best ways to eat eggplant.
Introduction
Eggplant, also known as brinjal or baingan, is a popular vegetable in Indian cuisine. It is versatile, used in curries, stir-fries, and roasted dishes. Eggplant is low in calories but rich in fiber, vitamins, and antioxidants, making it a healthy choice for daily consumption. Let us understand the nutritional facts about eggplant in simple Indian English.
Nutritional Facts About Eggplant (Per 100 grams, raw)
| Nutrient | Amount |
|---|---|
| Calories | 25 kcal |
| Carbohydrates | 5.9 g |
| Protein | 1 g |
| Fat | 0.2 g |
| Dietary Fiber | 3 g |
| Vitamin C | 2.2 mg |
| Vitamin K | 3.5 mcg |
| Folate (Vitamin B9) | 22 mcg |
| Potassium | 229 mg |
| Magnesium | 14 mg |
| Calcium | 9 mg |
| Iron | 0.2 mg |
| Antioxidants | High (nasunin in skin) |
Health Benefits of Eggplant
1. Supports Heart Health
- Rich in fiber and potassium
- Helps control blood pressure and cholesterol
2. Supports Weight Loss
- Very low in calories
- High water and fiber content
- Keeps you full longer
3. Improves Digestion
- Fiber improves gut health
- Prevents constipation
4. Rich in Antioxidants
- Skin contains nasunin, a powerful antioxidant
- Protects cells from free radical damage
5. Supports Brain Health
- Antioxidants help protect brain cells
- May reduce age-related cognitive decline
Is Eggplant Good for Weight Loss?
Yes, eggplant is excellent for weight loss.
Why it helps:
- Low in calories
- High in fiber
- Can be eaten in good quantity
Best way:
Grilled, roasted, or lightly cooked with minimal oil.
Best Ways to Eat Eggplant
- 🍛 Baingan bharta (mashed roasted eggplant)
- 🥘 Stir-fried with spices
- 🥗 Roasted eggplant salad
- 🍲 Added to soups and curries
Raw vs Cooked Eggplant
| Type | Benefit |
|---|---|
| Raw | More vitamin C (rarely eaten raw) |
| Cooked | Easier digestion, retains antioxidants |
Who Should Be Careful?
- People sensitive to nightshades may avoid eggplant
- Excess oil in cooking can increase calories
- Wash and cook properly to avoid bitterness
Conclusion
Eggplant is a nutrient-rich, low-calorie vegetable with fiber, antioxidants, and essential vitamins. When eaten regularly and cooked properly, eggplant supports heart health, digestion, weight loss, and brain protection. It is a healthy addition to the Indian diet.