Eggplants are not only particularly tasty but also extremely healthy. They have few calories and are packed with important nutrients. This means that you can have a particularly vitamin-rich diet with eggplants. Eggplants can also prevent diseases and help you lose weight.
In this post, we would like to introduce you to the most important information about the calories and nutrients of eggplants. We want to show you how to prepare eggplants with low calories and what to watch out for. Whether fried, baked or even gratin, eggplants provide a varied and enjoyable experience in your kitchen.
The most important points:
- Low in calories and nutrient-rich: Eggplants are particularly low in calories and rich in nutrients. They have a high water content and contain, among other things, B vitamins and vitamin C. In addition, they are rich in antioxidants, making them contribute to a healthy lifestyle.
- Versatile preparation methods: Eggplants can be prepared in a variety of ways. Although they are very low in calories, they are usually prepared with fat. However, with the right selection of oils and fats, you can prepare eggplants that are both healthy and low in calories.
- Delicious recipes: There are various great dishes that you can prepare with eggplants. Especially in Mediterranean and Oriental cuisine, the vegetable is extremely popular. You can find all sorts of delicious recipes with eggplants, such as tasty antipasti made from sliced eggplants, eggplant cream, or eggplant balls.
Calories and nutrients of eggplant: What you should know
Eggplant is a particularly low-calorie vegetable. It belongs to the nightshade family and is also known as the egg fruit because of its original shape and color. Vegetable is full of valuable nutrients that can positively affect your immune system and therefore your well-being.
Eggplants have a particularly high water content of about 93 percent. They contain many important nutrients such as potassium, B vitamins, and vitamin C. In the following, we will answer the most important questions.
What should I consider when storing and preparing eggplants?
Eggplants should not be eaten raw as they contain many bitter substances. You can reduce the bitter substances by sprinkling the slices or cubes with salt after cutting them. Then you should let them stand for a while. This also has the advantage that the eggplant does not absorb as much fat when frying. You can rinse off the salt with water afterward and pat the cut slices or pieces dry before further processing.
Before preparing eggplants, you should consider some important things. Do not store them in the refrigerator. Since the flesh is already somewhat spongy, it would become even more spongy in the refrigerator. Therefore, store them in a dark, cool place. You should also process them within three days. The longer you store them, the more bitter they become.
How many calories does one eggplant contain?
Eggplants are available in many sizes. You can buy very small or particularly large eggplants. Of course, they can also be grown by yourself. Depending on the variety and origin, the weight can vary greatly. The varieties range from egg-shaped to pear-shaped to sausage-shaped. Their weight can even vary from 20 to over 400 g.
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| Eggplants are a real nutrient bomb and extremely low in calories. Thus, your enjoyment contributes to a healthy lifestyle. They are ideally suited for a low-carb diet. |
We recommend that you base your choices on the calorie content per 100 grams. Since they vary in size and weight, you can calculate the calories much easier this way. This is also easier because you should slice or dice the eggplants or halve them before cooking.
How many calories does an eggplant have per 100g?
Eggplants are extremely low in calories. The calorie content can vary depending on the variety. On average, 100 grams of raw eggplant contain only about 20 kilocalories. However, this refers only to the vegetable itself. When preparing it, you should also pay attention to the calories of other ingredients.
For many dishes with eggplants, fat is additionally used. So that you still get a healthy and low-calorie dish, you should use healthy oils and fats when preparing it. By doing so, you are making a further contribution to your health.
How many calories does a fried, baked, or gratin eggplant have?
Fried, baked, or gratin eggplants, of course, have more calories than pure vegetables. For this type of preparation, additional fat (and for baked eggplants, for example, also cheese) is used. So, it strongly depends on which and how much oil you use for cooking.
If you want to eat a low-calorie diet, you should use as little fat as possible. When frying an eggplant, it's best to take care of the right temperature. Then the slices can not so much soak up with fat. We also recommend that you use healthy olive oil that is suitable for frying.
How can I prepare eggplant in a low-calorie way?
There are several options for the preparation of eggplants. Especially in the summer, there are eggplants from Germany to buy. For example, fried or grilled, the vegetables can be combined with olive oil and garlic. They also contain valuable nutrients.
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| Eggplants can be prepared in a variety of ways, low-calorie and tasty. In the oven, you can bake them with a little oil, without sacrificing the good taste. |
Before you prepare eggplants, you should cut off the ends. You can easily consume both the peel and the kernels. The dish will become very soft after cooking. You should not remove it in any case because it contains important nutrients. So that the pulp does not turn brown after cutting, you can drizzle the sliced vegetables with lemon juice.
In many recipes, eggplants are cut into slices about a centimeter thick and fried in oil. However, you can drain them on kitchen paper after frying.
This allows you to absorb the excess fat and thus reduce the calories. You can make them even lower in calories by coating them with oil and grilling them. You can also just cook eggplants in the microwave.
Eggplants are often used in oriental and Mediterranean dishes. Try a delicious eggplant cream. Here you can let your imagination run wild. Many recipes contain olive oil, lemon juice, and garlic. By doing so, you are not only doing something good for your taste buds. This also expands the range of nutrients and promotes your health.
What nutrients does an eggplant have?
While eggplants have few calories and hardly any fat, they contain a lot of important nutrients that contribute to a healthy lifestyle and can strengthen your immune system. They can also lower your cholesterol levels.
Because eggplants contain a lot of chlorogenic acids, they also have antioxidant and antibacterial effects. However, the amount of nutrients in eggplants also depends heavily on how you prepare them.
Since eggplants are rich in vitamins and have antioxidant properties, they can make a valuable contribution to your health. In addition, potential pharmaceutical uses have also been observed.
- The eggplant is rich in vitamins and has few calories and little fat. In addition, since it also contains few carbohydrates, it is very suitable for a low-carbohydrate diet.
- Consuming eggplants can have a very positive effect on certain medical conditions.
- However, the nutrient content depends on the method of preparation. For example, the nutrients contained in a raw eggplant differ from the nutrient content of a fried eggplant.
When preparing, you should make sure that you do not peel the eggplant if possible. As with many vegetables and fruits, most vitamins and phytochemicals are located directly in or under the skin.
Eggplants are very rich in nutrients. This has a positive effect on certain diseases such as kidney disease, cancer, rheumatism, and asthma, among others. In the following table, we have collected some of the most important nutrients contained in the eggplant for you. The figures may vary slightly depending on the variety and are related to the raw eggplant.
| Nutritional values per 100 g | |
|---|---|
| Energy | 20 kcal |
| Protein | 1 g |
| Carbohydrates | 3 g |
| Vitamin C | 5 mg |
| Vitamin B1 | 0,04 mg |
| Vitamin B6 | 0,08 mg |
| Vitamin B2 | 0,05 mg |
| Potassium | 200 mg |
| Phosphate | 20 mg |
| Magnesium | 15 mg |
| Calcium | 10 mg |
The table shows you some of the most important nutritional values. Vitamin C and B vitamins are extremely important for a healthy and balanced diet. Potassium, phosphate, magnesium, and calcium are among the most important minerals for a healthy metabolism.
A deficiency of these vitamins and minerals can lead to health problems. If you regularly consume eggplants, you can prevent health problems.
How many carbohydrates does an eggplant have?
Eggplants have a very low percentage of carbohydrates. With only about 3 grams per 100 grams of the fruit, although the proportion may vary slightly depending on the variety, they are ideally suited for a low-carbohydrate diet and thus also for the low-carb diet.
You can prepare eggplants excellently both as a delicious appetizer and as a side dish to combine with other low-carbohydrate foods. There are also great ideas and recipes for low-carb snacks in between.
Sugar makes up a large part of the eggplant's carbohydrate content.
However, since vegetables contain few carbohydrates anyway, the sugar content is also not particularly high. Since the nutrients contained in the eggplant can have a very positive effect on blood sugar levels, eggplants are also very suitable for diabetics and can also reduce the risk of diabetes
Can eggplants help with weight loss?
Since eggplants are not only extremely low in calories and fat, but also contain little carbohydrates, they are perfectly suitable for a healthy and calorie-conscious diet. If you want to lose weight, you should include eggplants in your meal plan.
Eggplants are also very filling. Many people who want to lose weight find it difficult because they eventually get hungry and fall back into old habits. If you eat eggplants regularly, it will be easier for you because the feeling of fullness lasts a long time. They are therefore wonderfully suitable for a diet, especially a low-carb diet.
Conclusion
The eggplant is particularly low in calories and fat and has a high water content. In addition, it is extremely rich in vitamins, nutrients, and antioxidants. You can easily incorporate eggplants into your diet for a healthy lifestyle.
Consuming eggplants can help prevent various diseases. Because eggplant is also low in carbohydrates and very filling, it can even help with weight loss.
The preparation of eggplants is also very diverse. Whether it's Mediterranean or Oriental cuisine, they taste excellent in all possible variations. For example, fried, grilled, baked, or as a cream, your imagination knows no bounds here.