How many calories are in a plain baked eggplant?

A plain baked eggplant contains around 35 calories per 100g (3.5oz). The number of calories in a baked eggplant depends on the size and weight, but a medium eggplant (around 300g/10oz) baked with no added oils or seasonings contains approximately 105 calories.

Calories and Nutrients in Eggplant

Eggplant is low in calories and high in nutrients. Some key facts about the nutritional value of eggplant:

  • 100g of raw eggplant contains around 20 calories
  • It is over 90% water and low in fat, with only 0.2g of fat per 100g
  • Eggplant provides dietary fiber – around 3g per 100g
  • It contains beneficial antioxidants like nasunin and chlorogenic acid
  • Eggplant is a source of vitamin C, vitamin K, potassium, magnesium, manganese, and copper
  • It also provides some vitamin B6, niacin, folate and choline

When baked, the water content decreases so the calorie density increases slightly. However, baked eggplant is still a low calorie, nutrient-packed food.

Calorie Count for Whole Baked Eggplant

As eggplants can vary greatly in size, the calorie count will depend on the weight of the eggplant before baking. Some approximate calorie counts for whole baked eggplants:

  • Small eggplant (150g) – 50 calories
  • Medium eggplant (300g) – 105 calories
  • Large eggplant (450g) – 160 calories
  • Extra large eggplant (600g) – 210 calories

These counts are based on eggplants baked plain without any added oils. If oil is used to coat the eggplant before baking, the calorie total will increase depending on the type and amount of oil used.

Nutrition Information for Baked Eggplant

Below is the nutrition information for 100g of baked eggplant with no added fat or seasoning:

Nutrient Amount
Calories 35
Fat 0.3g
Carbohydrates 8.3g
Fiber 2.4g
Protein 1g
Vitamin C 2.2mg
Vitamin K 3.5mcg
Potassium 122mg
Folate 14mcg

As shown, baked eggplant is low in fat and calories but provides a range of vitamins, minerals and fiber.

Ways to Enjoy Baked Eggplant

Some healthy and delicious ways to enjoy baked eggplant include:

  • Baked eggplant parmesan – use light breadcrumbs and low-fat cheese
  • Eggplant pizza bites – top with tomato sauce and reduced fat mozzarella
  • Loaded eggplant bake – fill halves with roasted veggies and chickpeas
  • Eggplant chips – slice thinly, spray with oil and bake until crispy
  • Baked eggplant fries – coat in light batter and breadcrumbs
  • Vegetarian moussaka – layers of eggplant, lentils and light bechamel sauce
  • Baba ghanoush – roasted eggplant dip with garlic, lemon juice and olive oil

Experiment with herbs, spices, vinegars and aromatics to add flavour to baked eggplant without extra calories. Enjoy it as a side, vegetarian main, or use it as a base for low-carb pizza and pasta substitutes.

Tips for Baking Eggplant

Follow these tips for delicious baked eggplant every time:

  • Choose firm, smooth eggplants with tight, glossy skin
  • Trim off the stem and bottom
  • Cut larger eggplants into 1-inch slices or cubes
  • Brush or spray with oil to prevent drying out
  • Season as desired with salt, pepper, herbs before baking
  • Bake at 400°F for 15-20 minutes until tender
  • Flip halfway during baking for even cooking
  • Let cool slightly before serving

Baking brings out eggplant’s lush, velvety texture. Enjoy it baked into mouthwatering vegetarian mains and sides.

Common Questions

Does eggplant shrink when baked?

Yes, eggplant shrinks and loses volume when baked. As the water content reduces, baked eggplant weighs significantly less than raw. Expect a medium raw eggplant to shrink to around half its original size after baking.

Should you peel eggplant before baking?

Peeling is not necessary for most baking recipes. Leaving the skin on helps eggplant retain its shape and nutrients. Ensure you wash the skin well before baking. Peel any thick, tough skin if desired.

How long does baked eggplant last?

Leftover baked eggplant stored in an airtight container in the refrigerator will keep for 3-4 days. Reheat gently before serving again. The texture tends to become less tender with time.

Can you freeze baked eggplant?

Baked eggplant can be frozen for 2-3 months. Let it cool completely before freezing in an airtight container. Thaw overnight in the fridge before reheating to serve.

What’s the best way to bake eggplant?

Cut into 1-inch slices or cubes and spread on a baking tray. Brush both sides with oil. Bake at 400°F for 15-20 minutes, flipping once halfway. Season with desired herbs and spices.

The Benefits of Eggplant

Eggplant is more than just a low-calorie, versatile veggie. It also offers a range of potential health benefits. Some of the top benefits of adding eggplant to your diet include:

  • Lower cholesterol – Eggplant contains chlorogenic acid that may help lower LDL (bad) cholesterol levels.
  • Reduce heart disease risk – The fiber, potassium, vitamin C and antioxidant content contribute to heart health.
  • Aid digestion – The fiber increases bulk in stool and improves digestive health.
  • Protect brain function – Eggplant contains phytonutrients like nasunin that protect brain cell membranes.
  • Control blood sugar – Eggplant is low on the glycemic index, so less likely to spike blood sugar.
  • Promote satiety – The fiber helps you feel fuller for longer between meals.

Enjoy eggplant baked, roasted, grilled or steamed for a healthy addition to any diet.

Incorporating More Eggplant Into Your Diet

Here are some tips for eating more eggplant:

  • Make baba ghanoush for a healthy snack or sandwich spread
  • Layer slices into lasagna instead of pasta sheets
  • Skewer cubes and grill until tender and smoky
  • Add diced eggplant to soups, stews, and curries
  • Use as a satisfying low-carb pizza base
  • Create vegetarian moussaka stacks with lentils
  • Toss cubed eggplant into oven roasted vegetable medleys
  • Stir fry quickly with other veggies and serve over quinoa or rice
  • Blend with tahini, garlic and lemon for a creamy veggie dip

With its mild taste and texture, eggplant pairs well with bold seasonings from around the world. It’s easy to get more creative and add more eggplant to lunch, dinner, snacks and sides.

Baking Eggplant Recipe Ideas

Baked Eggplant Fries

Crisp, lightly fried eggplant sticks make for finger-licking good fries. Bake instead of fry for a healthier version.

Ingredients:

  • 1 large eggplant, cut into 1⁄4 inch thick fries
  • 1/2 cup breadcrumbs
  • 2 tbsp parmesan cheese
  • 1 egg, beaten
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Combine breadcrumbs and parmesan. Dip eggplant sticks into beaten egg, then breadcrumb mixture.
  2. Arrange in a single layer on a parchment lined baking tray. Drizzle with olive oil and season.
  3. Bake 20 minutes at 400°F, flip halfway. Serve warm with desired condiments.

Loaded Baked Eggplant

Vegetarian and satisfying, loaded baked eggplant makes a wonderful meatless dinner.

Ingredients:

  • 2 medium eggplants, halved lengthwise
  • 1 cup cooked chickpeas
  • 1 cup chopped tomatoes
  • 1 cup crumbled feta
  • 2 tbsp olive oil
  • Chopped parsley
  • Salt and pepper to taste

Instructions:

  1. Scoop out some of the eggplant flesh, leaving a 1-inch border.
  2. Brush with oil. Bake cut side up at 375°F for 20 minutes until tender.
  3. Top with chickpeas, tomatoes, feta. Bake 5 minutes more.
  4. Garnish with parsley. Season and serve.

Baba Ghanoush

This traditional Middle Eastern dip makes a quick appetizer or sandwich spread.

Ingredients:

  • 1 large eggplant
  • 2 cloves garlic, minced
  • 3 tbsp lemon juice
  • 3 tbsp tahini
  • 2 tbsp olive oil, plus more for brushing
  • 1/4 cup parsley, chopped
  • Salt and pepper to taste

Instructions:

  1. Prick eggplant skin with fork. Brush with oil.
  2. Bake at 400°F for 20-25 minutes, until very soft.
  3. Allow to cool. Scoop out flesh and mash smoothly.
  4. Mix mashed eggplant with remaining ingredients. Season to taste.
  5. Serve at room temperature with pita bread or crackers.

Conclusion

A medium plain baked eggplant contains around 105 calories and offers an array of vitamins, minerals and antioxidants. Bake eggplant on its own or incorporate into healthy vegetarian recipes. With its mild flavor and meaty texture when cooked, eggplant makes for a nutritious ingredient in main dishes, sides, appetizers and snacks.

Remember to brush with oil before baking to prevent drying out. Bake at 400°F for 15-20 minutes until fork tender. Then get creative with seasonings and toppings! Eggplant is delicious in oven fries, veggie bakes, moussaka and Middle Eastern dips like baba ghanoush.

Enjoy all the benefits of eggplant by baking it more often and adding it to your diet. It’s low calorie, nutritious, and versatile – bake it, stuff it, dip it or grill it for a healthy addition to any meal.

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