220 g of Fried eggplant contains 11.00 mcg vitamin A, 1.8 mg vitamin C, 0.22 mcg vitamin D as well as 3.06 mg of iron, 59.40 mg of calcium, 282 mg of potassium. Eggplant is not a significant source of most vitamins and minerals. Eggplant is largely made up of water, which is why it is so low in calories. Cholorogenic acid is found in the cell walls of certain plants and known to be very beneficial in stopping free radicals from forming cancerous cells and leading tocancertumor growth. 2017;23(11):20542060. A single 1 large eggplant has 20.59g of sugars, How much protein is in 1 large eggplant? It is used to help iron become absorbable by the body and bind molecules to poisonous metal agents, such as mercury, arsenic and lead, which can then be carried out of the body, resulting in a detox. The high fiber content of eggplant helps to increase satiety which helps you eat less and snack less often. 1 large eggplant contains about 56.67g of carbohydrates, How much saturated fat is in 1 large eggplant? It's a high source of dietary fiber and is packed with vitamins and minerals, including vitamin C, folate, potassium and manganese. 14.1% 80.0% 5.9% Protein Total Carbohydrate Total Fat 20 cal. As long as you don't load the eggplant down with fat by frying it with oil or adding fatty toppings such as cheese, it is also relatively low in calories. Cabbage has a very low glycemic index of 10. (1 Large Serving) ) there are about Along with their low sodium levels, avocados contain no cholesterol. Any item containing less than 5 mg of sodium is considered a no sodium item and considered low sodium if the sodium content is below 140 mg per serving. When an extract is taken from the skin of eggplant, a highly concentrated cream is made that studies have shown is able to help fightskin cancer. Calorie and nutritional information for a variety of types and serving sizes of Eggplant is shown below. Net Carbs 3.6g. It also contains about 236 calories that come from fat. One cup of cooked eggplant only contains 35 calories and is a low-fat tasty addition to your diet. The eggplant is a nightshade vegetable, like potatoes, tomatoes, and peppers. Shrimp is low in calories, and the sauce gets . When buying eggplant, choose an eggplant that is heavy for its size. Vitamin B6is also involved in the formation of hemoglobin (which carries oxygen to the blood), neurotransmitters (which help control your mood), as well as regulation of blood glucose. 3rd ed. It acts as an antioxidant, seeking out free radicals and eliminating them from causing bodily harm and oxidative stress. To make a lighter version, bake the eggplant instead of frying it. 2009;2(5):270-278. doi:10.4161/oxim.2.5.9498, Kaczmarczyk MM, Miller MJ, Freund GG. If you suspect an allergy to eggplant, seek the care of a qualified healthcare provider for personalized advice. And, of course, a favorite recipe is eggplant parmesan, but keep in mind that rolling eggplant in breadcrumbs and frying it in oil will add calories and fat. Heat the olive oil in a large skillet over medium-high heat. Low-calorie, fiber-rich eggplant can be added to your weight-loss diet to nourish your body and make you feel fuller for longer. Shrimp and Lobster Sauce. Sugar in a 1 large eggplant is about 20.59 g and the amount of protein in a For a long period in history many people chose to stay away from eating it because it was thought of as a poisonous plant due to its deep color. So, I came up with this easy eggplant parmesan recipe that slashes calories and fat, . Early lab studies in cells suggest that eggplant protects against the type of DNA damage that leads to cancer. 2017;8:1484. doi:10.3389/fpls.2017.01484, Pandey KB, Rizvi SI. Eggplant (with Salt, Drained, Cooked, Boiled), Chicken Meat and Skin (Broilers or Fryers, Batter, Fried, Cooked), Chicken Meat and Skin (Broilers or Fryers, Flour, Fried, Cooked), Chicken Meat (Broilers or Fryers, Fried, Cooked), Green Giant Restaurant Style Honey Glazed Carrots with Sage Butter, Green Giant Simply Steam Street Corn Garlic Parmesan, Good & Gather Steam-in-Bag Whole Kernel Corn, Del Monte Cut Green Beans No Salt Added (Container). Eggplant is a low-glycemic food. If you don't want to consume the skin, use a paring knife to remove it before slicing or cubing. (4). Keep it in the produce bag and place it in the vegetable bin for 7 to 10 days. Coat slices in flour, then dip in beaten egg. 7% Fat. Additionally, eggplant is rich in antioxidants which can help to reduce inflammation and fight off disease. Chlorogenic acid is type of polyphenol that has been linked with benefits such as regulation of glucose and lipid metabolism. 2,000 calories a day is used for general nutrition advice. American Academy of Allergy, Asthma, and Immunology. Zergut. A 1 Large Eggplant of Eggplant contains about 443 Calories per serving. Allergies to nightshade foods like eggplant are rare, according to theAmerican Academy of Allergy, Asthma, and Immunology.But if you are allergic to one nightshade, you may have an allergic reaction to the others. Other research has linked higher fiber intake to a decreased risk of diabetes and certain types of cancer. Thus, buying conventional (non-organic) eggplant is considered to be safe, and the benefits of eggplant nutrition are still intact even in non-organic varieties. Nutrition Facts Serving Size: (1 Large Serving) 56.67 (g), 19% of daily value. Eggplant (with Salt, Drained, Cooked, Boiled), Chicken Meat and Skin (Broilers or Fryers, Batter, Fried, Cooked), Chicken Meat and Skin (Broilers or Fryers, Flour, Fried, Cooked), Chicken Meat (Broilers or Fryers, Fried, Cooked), Green Giant Restaurant Style Honey Glazed Carrots with Sage Butter, Green Giant Simply Steam Street Corn Garlic Parmesan, Good & Gather Steam-in-Bag Whole Kernel Corn, Del Monte Cut Green Beans No Salt Added (Container). Prentice Hall, 2003. Fiber is the indigestible part of carbohydrates. For example, researchers from Harvard T.H. 1 gram of protein. However, there is more scientific evidence needed to prove this correlation still. One cup of raw eggplant provides about 10% of your daily fiber needs. A cup of raw cabbage has just over 5 grams of carbohydrate, with about 50% coming from fiber and 50% from natural sugars. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Eggplant contains a small amount of protein with just under a gram in a cup of cooked eggplant (100 g). Top with eggplant slices, Parmesan cheese, and crumb mixture. Remove from the pan and set aside. Add eggplant to skillet. (12), Another reason why using eggplant as a healthy ingredient in meals is its high water content. Sicherer S. Cross reactions among foods. These are usually the most inexpensive and easy to find. According to studies, nasunin is a potent fighter ofinflammationand oxidative stress, acting as an O2 scavenger and an iron chelator, which can protect against lipid peroxidation. Some people report feeling better after removing nightshade vegetables from their diets, suffering from less digestive distress and other inflammatory symptoms, including arthritis. Without enough antioxidants like nasunin present within the body, toxins and waste build up and can lead to a host of diseases, including cancer, heart disease, arthritis and more. However, unlike meat, it doesn't provide much protein. Lets look in more detail at why eggplant is good for you and how to use it in your diet. It also offers manganese and small amounts of potassium and vitamin K. People who regularly consume eggplant may take advantage of certain health benefits from the nutrients that it provides, such as fiber, phytonutrients, and anthocyanins. Eggplant Nutrition Facts One cup of cubed eggplant is equal to a single serving. Rich in Many Nutrients. Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper and set aside. Some sources have found that black magic eggplants can have up to three times the amount of antioxidant phenolics as the other types, although more research is needed to confirm the exact differences. ( Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. It is low in calories but provides fiber, some B vitamins, manganese, vitamin K and folate (especially when you eat more than one cups worth). Although not visually appealing, the sauce has a clean taste with a faint hint of seafood. Baked Eggplant = 40 cal. In the ancient Indian system of ayurvedic medicine, practitioners used white eggplant to treat diabetes and the roots to relieve asthma. These give eggplant skin its distinctive black or purple color. Join for free! Cooked eggplant, which is normally the type that most people eat as opposed to raw, has been shown in studies to have even more benefits. Many of the health benefits of eggplant come from the high levels of antioxidants found in the skin. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Anthocyaninshave been shown to have antioxidant power by combating oxidative stress. Bake until the cheese and crust are lightly browned, about 25 minutes. Some types of eggplant varieties include: The health benefits of eggplant nutrition seem to be consistent across the different types, with the exception of the variety known as black magic eggplant. In a study investigating the effect of the AI diet on people with type 2 diabetes, researchers concluded that the diet did not affect markers of inflammation more than a control diet. There are 281 calories in 1 small Cooked Eggplant. Set the pan aside. Research suggests that eating foods with anthocyaninsmay also help to fend off diseases, such as cardiovascular disease and cancer, and aid in health maintenance. If the inside is brown, the eggplant might have gone bad. doi:10.1016/j.metabol.2012.01.017. What to Eat Before, During and After Exercise, Dusky or classic -- the familiar eggplant shape with shiny purple skin, Epic -- teardrop-shaped with purple-black skin, Black bell -- pear-shaped with glossy black skin, Easter egg -- small, oval that's colored white, orange, yellow, or green. You can also find different varieties of eggplants with some having black skins, green skins, or white skins. 100g of fried eggplant has about 151 calories (kcal). 1 eggplant, peeled = 110 calories. Its believed that there are 13 types of protective phenolic acids present at significant levels within eggplant. The total fat content of (1 Medium Serving) 1 medium eggplant is 21.79 g. Within the fat content, a 1 medium eggplant contains 4.09 g of saturated fat, 0 g of trans fat, 6.53 g of polyunsaturated fat and 9.82 g of monounsaturated fat. So, eggplant's hefty manganese content is actually more substantial than its vitamin . WebMD does not provide medical advice, diagnosis or treatment. This leads to healthier arteries, more balancedcholesterollevels and blood pressure that remains in the normal range. Heres a brief overview of how to cook eggplant: Eggplant is a very diverse vegetable, appearing commonly in cuisines of many countries, including Thailand, France, Italy, Greece, Turkey, Syria, Israel, India and others. What is this food made of? Learn more about proven ways to lose weight based on sciences, and which foods to eat if you want to burn belly fat. Many appear brightly colored and glossy, with shiny skin. One gram of fat contains 9 calories, so one serving of eggplant parmesan gets 198 calories from fat and supplies 28 percent of the total fat you need per day. 2009;67(4)188-205.doi:10.1111/j.1753-4887.2009.00189.x, Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: Plant-based diets. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats. In addition to its anti-mutagen and anti-tumor effects, cholorgenic acid is believed to act as an antimicrobial, anti-LDL (bad cholesterol) and antiviral, meaning it protects against various levels of inflammation and disease formation. ", Current Pharmaceutical Design: "Polyphenols: Potential future arsenals in the treatment of diabetes. Nasunin is one of the key contributors to the health benefits of eggplant nutrition. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. More eggplant will fit into a cup when it has been cooked because it releases some of its water content during cooking. Food and Nutrition. Nasunin has been shown to defend against DNA and cell membrane damagecaused by oxidative stress, as it has positive effects on cell walls. (7), A 2019 study found that eggplant skin contains cardioprotective compounds that have a positive effect on blood pressure. Other Common Serving Sizes: Related Types of Eggplant: Eggplant (with Salt, Drained, Cooked, Boiled) Pickled Eggplant Fried Batter Dipped Eggplant Ratatouille Eggplant view more eggplant nutritional info Related Types of Vegetables: Red Tomatoes ", The University of Arizona: "The Elegant Eggplant. ", Exploratorium: "What Can I Do About Bitter Eggplant? The kind most popular in most of North America is the deeply purple, large and oval type. Japanese and Chinese eggplants tend to be less bitter and are less likely to need salting for flavor. In South Africa and parts of Asia, eggplants are referred to as "brinjal." Manganese interacts with other nutrients like calcium and vitamin D to help maintain bone health. Total Carbs 7.1g. If baking, bake eggplant at about 25 minutes, tossing half way through. An 82 gram-serving (1 cup) of eggplant only has 2.3 grams of net carbs and 20 calories which makes it a keto-friendly food. In a Front Plant Sci. Taher D, Solberg S, Prohens J, Chou YY, Rakha M, Wu TH. One study involving rats found that phenolic acids and flavonoids from eggplant helped to reduce inflammation. Antioxidant, seeking out free radicals and eliminating them from causing bodily harm and oxidative stress, it... The % daily value acids present at significant levels within eggplant a taste... Exploratorium: `` What can I do about Bitter eggplant paring knife to remove it before slicing or cubing x27! Ancient Indian system of ayurvedic medicine, practitioners used white eggplant to treat diabetes and certain types of.... What can I do about Bitter eggplant preheat the oven to 425 degrees F. Line a baking! Bin for 7 to 10 days into a cup when it has positive effects on cell walls, %..., choose an eggplant that is heavy for its size lets look in more detail at why is! Foods to eat if you do n't want to consume the skin benefits such as of! 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Flour, then dip in beaten egg South Africa and parts of Asia, eggplants referred... Treatment of diabetes and certain types of protective phenolic acids and flavonoids from eggplant to. To use it in your diet Know about Dogs and Cats be less Bitter and are less likely need. Checked to ensure factually accurate information tomatoes, and which foods to eat you. Less often black skins, or white skins proven ways to lose weight based on sciences, and.... In antioxidants which can help to reduce inflammation recipe that slashes calories fat... Of Asia, eggplants are referred to as `` brinjal. preheat the oven to 425 degrees Line... Potential future arsenals in the normal range and glossy, with shiny skin of allergy, Asthma, crumb... And nutrition and exercise healthcare professionals vegetable bin for 7 to 10 days of,! Less and snack less often % daily value if baking, bake eggplant.

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