Eggplant parmesan is a popular Italian-American dish that typically consists of slices of breaded and fried eggplant layered with tomato sauce and cheese, then baked. The exact calorie content of restaurant eggplant parmesan can vary depending on the specific ingredients and preparations used, but some general estimates can be made.
Quick answer
A typical serving of eggplant parmesan at an Italian restaurant likely contains 700-1000 calories. However, this can vary widely depending on portion size, cooking methods, and ingredients used.
What factors affect the calorie content?
There are several factors that influence the calorie content of restaurant eggplant parmesan:
- Portion size – Larger portions will have more calories. A typical restaurant serving may be 1-2 large slices.
- Breading – Eggplant is usually breaded with flour, egg, and breadcrumbs before frying. More oil absorbed in thicker breading means more calories.
- Frying method – Pan frying in oil adds more calories than baking. Deep frying adds the most.
- Sauce – More calorie-dense sauces like Alfredo add more calories than tomato sauce.
- Cheese – High-fat cheeses like mozzarella, Parmesan, ricotta add more calories than lower-fat options.
- Additions – Ingredients like meatballs or sausage can increase calories.
Restaurants that use generous portions, heavy breading, deep frying, full-fat sauces, and high-fat cheeses will have dishes with more calories than lighter preparations.
Calories in different components
To estimate total calories, it’s helpful to look at the typical calorie contents of the individual components:
Eggplant
– Raw eggplant has about 20 calories per 100g
– Breading adds about 120-200 calories per 100g
– Frying adds about 70-100 calories per 100g, baking adds minimal calories
– A breaded, fried 1/2 inch eggplant slice may have 150-250 calories
Sauce
– Tomato sauce, around 60 calories per 100g
– Alfredo sauce, around 400 calories per 100g
– A ladle of sauce may have 50-200 calories depending on type
Cheese
– Mozzarella, around 300 calories per 100g
– Ricotta, around 180 calories per 100g
– Grated Parmesan, around 400 calories per 100g
– Melted cheese topping may have 150-300 calories total
Other ingredients
– Meatballs, around 300 calories each
– Italian sausage, around 350 calories per 100g
– Fried zucchini or onions, around 150 calories per 100g
Typical calorie totals
Putting together the estimated calorie contents of the individual components, a typical restaurant eggplant parmesan would likely contain:
- 2 slices of breaded, fried eggplant – 300-500 calories
- 1 ladle of tomato sauce – 50-200 calories
- Melted cheese topping – 150-300 calories
- 1-2 additions like meatballs – 300-600 calories
So a single restaurant serving often totals 700-1000 calories. Larger portions or more calorie-dense sauces and cheeses would result in higher totals.
How to estimate your meal’s calories
It’s tricky to get an exact calorie count at a restaurant, but you can make reasonable estimates using these strategies:
- Look up nutrition info online if available
- Check the menu description for clues like “light tomato sauce”
- Ask your server about portion sizes and cooking methods
- Estimate calories of individual components as described above
- Aim for lighter sauces, baking instead of frying, easy on cheese
- Account for any additions like meatballs
- Overestimate slightly rather than underestimate
You can also request modifications like going easy on oil, substituting veggies for pasta, or getting sauce on the side to cut some calories.
Comparing eggplant parm calories at different restaurants
| Restaurant | Serving Size | Estimated Calories |
|---|---|---|
| Olive Garden | 2 fried eggplant slices with tomato sauce and mozzarella | 790 |
| Carrabba’s Italian Grill | 3 baked eggplant slices, tomato sauce, ricotta, mozzarella | 650 |
| Macaroni Grill | 1 fried eggplant slice with Alfredo, meatball | 950 |
| Maggiano’s Little Italy | 2 fried eggplant slices, tomato sauce, melted mozzarella | 820 |
As you can see, calories can range quite a bit depending on the specific preparation, even among popular chain restaurants. Your best bet is to review the menu carefully and ask questions to determine the most calorie-conscious options.
Tips for lightening up eggplant parm
Here are some ways you can reduce the calorie content if ordering eggplant parmesan at a restaurant:
- Request baked instead of fried eggplant
- Ask for light/fresh tomato sauce instead of heavy cream sauce
- Choose a veggie-based sauce like marinara over Alfredo
- Get sauce and cheese on the side to control portions
- Opt for part-skim mozzarella instead of full-fat
- Skip the meatballs, sausage, etc. as additions
- Share a dish or take half home
With some modifications and portion control, you can enjoy the great flavor of eggplant parm while limiting calorie intake.
Healthier eggplant parmesan recipes
You can also find lighter eggplant parm recipes to prepare at home, such as:
Baked Eggplant Parmesan
Ingredients:
- 1 large eggplant, sliced into rounds
- 1 cup breadcrumbs
- 1 cup low-fat marinara sauce
- 1/2 cup part-skim mozzarella cheese
- 2 tablespoons grated Parmesan cheese
- Italian seasoning
Instructions:
- Coat eggplant slices in breadcrumbs seasoned with Italian seasoning.
- Place on baking sheet sprayed with nonstick spray.
- Bake at 400°F for 15 minutes, flipping halfway.
- Layer sauce and cheeses in baking dish. Top with eggplant.
- Bake until hot and bubbly, about 20 minutes more.
Serves 4. Per serving: 220 calories
Lighter Eggplant Parmesan
Ingredients:
- 1 medium eggplant, sliced lengthwise
- 1/2 cup whole wheat breadcrumbs
- 1 cup low-sodium marinara sauce
- 1 ounce part-skim mozzarella, shredded
- 2 tablespoons grated Parmesan cheese
Instructions:
- Spray eggplant slices with cooking spray and coat with breadcrumbs.
- Bake at 425°F for 15 minutes per side.
- Spread thin layer of sauce in baking dish. Layer eggplant slices.
- Top with cheeses and remaining sauce.
- Bake until hot and bubbly, about 15 minutes.
Serves 4. Per serving: 175 calories
Conclusion
Eggplant parmesan calories can range quite a bit depending on serving size, preparation methods, and other factors. At most restaurants, expect a single serving to have 700-1000 calories. Compare menu options, ask questions, and make modifications to lighten it up. Or try making healthier eggplant parm at home using lighter ingredients and baking instead of frying. With some adjustments, you can still enjoy the flavors of eggplant parmesan without all the extra calories.
