Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake ( 16 ). Each cup (82 grams) of raw eggplant contains 3 grams of fiber and just 20 calories ( 2 ).
A 100-gram serving of steamed, grilled, or roasted eggplant contains 2.5 grams of fiber. This accounts for 10% of your recommended daily fiber intake (RDI). ( 1) Eggplant contains a small amount of protein with just under a gram in a cup of cooked eggplant (100 g). If you are vegan or vegetarian, you can try these sources of plant based protein.
This of course begs the question “Which eggplant products are high in fiber?”
The most frequent answer is: top three eggplant products high in fiber 1 Eggplant, raw : 3g (12%RDA). 2 Eggplant, cooked, boiled, drained, without salt : 2.5g (10%RDA). 3 Eggplant, cooked, boiled, drained, with salt : 2.5g (10%RDA).
I’ve done my research and here is what I discovered. Eggplant contains both soluble and insoluble fiber, making it an excellent natural laxative when eaten in the right quantities. Soluble fiber makes poop hold onto water, making it larger and softer, whereas insoluble fiber gives weight to stools.
Does eggplant contain protein?
Summary: Eggplant is low in protein – about 4.5 grams per eggplant. In addition, eggplant provides only 8 of the 9 essential amino acids sufficiently – it is a little low on methionine. Eggplant pairs well with chia seeds, wild rice, hemp seeds, pumpkin seeds or quinoa to create a complete protein profile.
Eggplant contains a small amount of protein with just under a gram in a cup of cooked eggplant (100 g). If you are vegan or vegetarian, you can try these sources of plant based protein. Eggplant contains modest amounts of vitamins A, C, and E, as well as B-group vitamins.
One of the next things we wanted the answer to was, do eggplants have incomplete proteins?
Incomplete proteins are lacking at least one or two essential amino acids — typically found in grains, legumes or vegetables. Eggplants contain incomplete protein, but you complement them with a variety grains or legumes each day to make a complete protein.
What are the nutritional benefits of eggplant?
Because eggplants can be prepared in many of the same ways as animal proteins, they are useful in vegetarian dishes. One cup of chopped eggplant provides 35 calories, 0 grams of fat, 8 grams of carbohydrates, 2.5 grams of fiber and 0.83 gram of protein. Vitamins found in eggplant include potassium, iron, folate, vitamin K and vitamin C .
While we were writing we ran into the query “What should I look for when buying eggplants?”.
Look for eggplants that are even in color and symmetrical . Because eggplants can be prepared in many of the same ways as animal proteins, they are useful in vegetarian dishes. One cup of chopped eggplant provides 35 calories, 0 grams of fat, 8 grams of carbohydrates, 2.5 grams of fiber and 0.83 gram of protein.
How many calories does eggplant have?
And all of these eggplant nutrition benefits come at a low calorie count of only 35 calories per cup, thanks to its high fiber and water content.
I learned one eggplant (458 grams or 1 lb) contains 115 calories and 4.5 grams of protein. Eggplant consist of 92% water, 6% carbohydrates, 1% protein, and less than 1% of fat. Eggplant is an excellent source of many nutrients, including dietary fiber, calcium, potassium and Vitamin B6.