Eggplant (Cooked, Baked, Dried, and Washed) – Nutritional Profile
Eggplant is a versatile and flavorful vegetable that is often used in a variety of dishes, from stews and stir-fries to casseroles and dips. When cooked, baked, dried, and washed, eggplant retains its unique texture and mild taste while providing a number of nutritional benefits. Here’s a closer look at the nutritional content of eggplant:
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 33.0 kcal |
| Protein | 0.83 g |
| Fat | 0.23 g |
| Saturated Fat | 0.044 g |
| Carbohydrates | 8.14 g |
| Fiber | 2.5 g |
| Sugar | 3.2 g |
| Calcium | 6.0 mg |
| Iron | 0.25 mg |
| Magnesium | 11.0 mg |
| Phosphorus | 15.0 mg |
| Potassium | 123.0 mg |
| Sodium | 239.0 mg |
| Zinc | 0.12 mg |
| Copper | 0.059 mcg |
| Manganese | 0.113 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 1.3 mg |
| Thiamin (B1) | 0.076 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 0.6 mg |
| Vitamin B6 | 0.086 mg |
| Folate | 14.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.41 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Eggplant is generally considered to be allergen-free and is not commonly associated with food allergies. However, as with any food, it is always important to consider individual sensitivities, especially if you have a history of food allergies.
Dietary Preferences
- Vegan: Eggplant is naturally plant-based and fits into vegan diets perfectly.
- Gluten-Free: This vegetable is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.
- Low-Carb: With only 8.14g of carbohydrates per 100g serving, eggplant can be included in low-carb and ketogenic diets.
- Low-Fat: Eggplant is low in fat, with only 0.23g per 100g serving, making it a good option for those aiming to reduce their fat intake.
- High in Fiber: With 2.5g of dietary fiber per 100g, eggplant is an excellent choice for supporting digestive health and promoting fullness.
Health Benefits of Eggplant
Eggplant is low in calories but rich in essential vitamins and minerals. It provides a good source of fiber, which supports healthy digestion, and contains various antioxidants, such as nasunin, which help combat oxidative stress and promote heart health. The vegetable’s potassium content contributes to maintaining healthy blood pressure levels, while its magnesium and phosphorus contents support bone health. Furthermore, the small amounts of iron and calcium found in eggplant help in maintaining good overall health, particularly in promoting red blood cell production and supporting bone strength.
Culinary Tips
Eggplant is incredibly versatile and can be prepared in numerous ways. For a delicious side dish, try roasting slices of eggplant with olive oil, garlic, and your favorite herbs. You can also incorporate it into savory stews, casseroles, or Mediterranean-inspired dishes like ratatouille. For those who prefer a lighter option, eggplant can be grilled or baked to create a smoky, tender texture that complements various meals.
Conclusion
Eggplant is not only a flavorful and low-calorie addition to your meals, but it also boasts a variety of health benefits thanks to its vitamins, minerals, and fiber content. Whether you’re preparing a hearty dish or a light snack, this versatile vegetable is a perfect choice for anyone looking to boost their nutrient intake without adding excess calories or fat.
Perfect for vegan, gluten-free, and low-carb diets, eggplant is a nutritious and delicious food that can be enjoyed in a wide range of culinary creations.
