Eggplant is a popular vegetable that is featured in many dishes around the world. When roasted, eggplant becomes tender and develops a rich, concentrated flavor. But many people wonder – just how many calories are in roasted eggplant slices?
In this comprehensive guide, we will provide a detailed calorie breakdown for roasted eggplant per serving and per ounce. We will also look at how eggplant is typically prepared, nutritional benefits, and tips for roasting eggplant at home.
Calories in Roasted Eggplant Per Ounce
According to the USDA, one ounce of roasted eggplant contains approximately:
- Calories: 13
- Fat: 0.14g
- Carbohydrates: 2.81g
- Fiber: 0.82g
- Sugar: 1.89g
- Protein: 0.42g
As you can see, a single ounce of roasted eggplant is very low in calories and fat. The majority of calories come from carbohydrates.
Eggplant is over 90% water when raw. During the roasting process, much of this water evaporates, leaving behind a more concentrated, nutrient-dense vegetable.
Typical Serving Size for Roasted Eggplant
When cooking with eggplant at home, a typical serving size is often:
- 1/2 cup sliced eggplant = 80g
- 1 medium eggplant = 600g
With this serving information in mind, we can estimate the calories per serving:
- 1/2 cup (80g) roasted eggplant = approx. 10 calories
- 1 medium (600g) roasted eggplant = approx. 78 calories
As you can see, eggplant is very low in calories even when consuming a typical serving size. When roasted, the majority of the water cooks out, leaving behind a more concentrated flavor and nutrition.
Nutritional Benefits of Eggplant
In addition to being low calorie, eggplant offers several nutritional benefits:
- Fiber – With 2 grams of fiber in one cup, eggplant provides bulk for digestion and helps promote regularity.
- Potassium – With 152mg potassium per cup, eggplant provides this essential electrolyte which is important for muscle, nerve and heart function.
- Phytonutrients – Eggplants contain anthocyanins and nasunin, antioxidants that protect cells from damage and inflammation.
- Vitamin C – Small amounts of vitamin C in eggplant promote immune health and collagen production.
- Vitamin K – Necessary for proper blood clotting, one cup of eggplant provides over 10% of the RDI for vitamin K.
- Folate – Eggplant contains some folate, an important B vitamin that helps make DNA and produce new cells.
When roasted, the concentration of these nutrients increase even more per ounce. The roasting process boosts the bioavailability of antioxidants and phytonutrients as well.
How to Roast Eggplant
Roasting eggplant at home is simple. Follow these easy steps for perfectly roasted eggplant every time:
- Wash the eggplant and cut into 1/2 inch slices, cubes or wedges. Leave the skin on for added nutrition.
- Place eggplant on a baking sheet lined with parchment.
- Drizzle olive oil over the top and use your hands to coat the eggplant.
- Sprinkle with preferred seasonings like garlic powder, Italian seasoning, paprika or cumin.
- Roast at 400°F for 15-20 minutes, flipping once halfway through, until eggplant is tender when pierced with a fork.
- Enjoy immediately or let cool and refrigerate in an airtight container for up to 4 days.
Roasting brings out eggplant’s rich, complex flavor. It takes on a meaty texture that stands up well in pasta dishes, sandwiches, dips and more.
Tips for Roasting Eggplant
Follow these tips for caramelized, flavorful roasted eggplant every time:
- Cut thicker slices or wedges to avoid drying out while roasting.
- Brush both sides with olive oil to prevent sticking and evenly cook.
- Use high heat to achieve browning and caramelization.
- Flip halfway through roasting for even cooking on both sides.
- Check for doneness before removing from oven. Eggplant should be very tender when poked with a fork.
- Add fresh herbs, garlic, citrus zest or spices to complement the flavor.
- Roast different varieties like Italian, Chinese or Thai eggplant.
Common Roasting Mistakes
Avoid these common eggplant roasting mistakes:
- Not using enough oil – Eggplant soaks up oil while roasting. Too little oil leads to drying out.
- Overcrowding – Space eggplant slices out in a single layer for proper air circulation.
- Undercooking – Check for tenderness before removing. Undercooked eggplant will be tough.
- Letting sit too long – Roasted eggplant is best served immediately. The texture declines the longer it sits after roasting.
How Many Calories to Eat Per Day
When incorporating roasted eggplant into your diet, it’s important to consider your total daily calorie needs. The average person needs about 2000 calories per day to maintain weight.
However, calorie needs vary considerably based on factors like:
- Age
- Sex
- Height/Weight
- Activity level
- Muscle mass
Use this simple formula to estimate your calorie needs:
For men:
Calorie needs = 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (in years) + 5
For women:
Calorie needs = 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (in years) – 161
Keep in mind this only provides an estimate. You may need to adjust up or down depending on your individual metabolism and activity level.
Use a calorie tracking app or food journal to monitor your intake and make adjustments to meet your goals.
Sample 2000 Calorie Diet
Here is a sample 2000 calorie diet including roasted eggplant:
| Meal | Foods | Calories |
|---|---|---|
| Breakfast | 2 eggs, 1 cup spinach, 1 slice toast with 1 tbsp peanut butter, 1/2 grapefruit | 525 |
| Lunch | Roast beef sandwich (3 oz roast beef, 2 slices bread, 1 oz cheese, lettuce, tomato, mustard), 1 oz baked chips, 1 cucumber | 700 |
| Dinner | 4 oz chicken breast, 1/2 cup roasted eggplant, 1/2 cup roasted potatoes, 1 cup roasted vegetables | 500 |
| Snacks | 1 medium apple, 1 oz nuts | 275 |
| Total | 2000 |
As you can see, it’s easy to fit roasted eggplant into a balanced 2000 calorie diet. With only around 10 calories per typical 1/2 cup serving, eggplant provides bulk and nutrition without a lot of calories.
Low Calorie Eggplant Recipes
Here are some delicious low calorie recipes featuring roasted eggplant:
1. Eggplant Parmesan
A lighter take on classic chicken parm. Roast eggplant slices to use instead of breaded cutlets.
Calories: 250 per serving
Ingredients:
- 1 medium eggplant, sliced into rounds
- 1/4 cup breadcrumbs
- 1/4 cup parmesan
- 1 cup marinara sauce
- 4 oz fresh mozzarella, sliced
- 2 tbsp olive oil
- Herbs like basil or oregano
Instructions:
- Roast eggplant slices on parchment lined baking sheet at 400°F for 15 minutes, flipping halfway.
- Combine breadcrumbs and parmesan in shallow dish.
- Coat eggplant in breadcrumb mix, then assemble in baking dish with sauce, cheese and herbs.
- Bake 25 minutes until hot and bubbly.
2. Baba Ghanoush
A smoky eggplant spread or dip perfect with pita bread or vegetables.
Calories: 150 per serving
Ingredients:
- 1 large eggplant
- 2 garlic cloves
- 3 tbsp tahini
- 2 tbsp olive oil
- 1 lemon, juiced
- 1/4 cup parsley
- 1 tsp cumin
Instructions:
- Roast eggplant over open flame or broiler until charred all over.
- Scoop out flesh and combine in blender with remaining ingredients.
- Blend until smooth consistency.
- Season to taste with salt and pepper.
3. Eggplant Rollups
Vegetable forward rollups with ricotta cheese and fresh herbs.
Calories: 125 per rollup
Ingredients:
- 1 large eggplant
- 1 cup ricotta
- 1/4 cup parsley
- 1 tsp Italian seasoning
- 1/4 tsp red pepper flakes
Instructions:
- Slice eggplant lengthwise into 1/4 inch strips.
- Roast at 400°F for 10 minutes until pliable.
- Mix ricotta with herbs and red pepper.
- Spread mixture onto eggplant slices and roll up.
- Secure with toothpicks and serve.
Eggplant FAQs
Is eggplant good for weight loss?
Eggplant can be a great addition to a diet for weight loss. Since it is low in calories and high in fiber, eggplant is nutritious and helps provide satiety. The fiber can help stabilize blood sugar as well. Eggplant is very versatile and can be used to bulk up low calorie dishes.
Is roasted eggplant good for you?
Yes, roasted eggplant contains important nutrients and antioxidants that provide health benefits. Roasting condenses the nutrition and changes the texture into a rich, almost meaty consistency. Roasting boosts the antioxidant content as well.
What are the health risks of eating eggplant?
Eggplant contains very minimal health risks. However, the skin contains the glycoalkaloid solanine which can cause digestive upset in some people at very high concentrations. Peeling the skin can help reduce exposure. Nightshade sensitivity can also cause issues for some.
Does eggplant cause inflammation?
Eggplant is not typically associated with causing inflammation. In fact, antioxidants like nasunin found in eggplant may help lower inflammation. Some people may experience joint pain if they have a nightshade sensitivity.
Is eggplant a carb or vegetable?
Botanically, eggplant is classified as a fruit. However, it is used culinarily as a vegetable. It does contain carbohydrates, about 5 grams of carbs per cup. The carbohydrate in eggplant mostly comes from fiber though.
The Bottom Line
When roasted, eggplant becomes tender and develops a rich, concentrated flavor. A 1/2 cup serving of roasted eggplant contains only around 10 calories, with 1 gram of fiber. It makes for a great low calorie addition to many dishes.
Roasting eggplant helps provide antioxidants and nutrients like vitamin K, vitamin C, potassium and more. It has a unique texture perfect for pastas, sandwiches, dips and more.
Aim for about 2000 calories per day in your diet, adjusting for factors like age, weight and activity level. Track your intake to ensure you are meeting calorie needs for your goals.
Incorporate roasted eggplant into soups, salads, main dishes and other nutritious low calorie recipes. With only 10 calories per serving, feel good enjoying this versatile veggie.
