Eggplant parmesan is a classic Italian dish that is loved by many for its rich, indulgent flavors. However, each serving also packs a caloric punch. So why exactly does eggplant parm have so many calories?
The Eggplant
Eggplant itself is relatively low in calories if prepared in simple ways like grilling or roasting. A 1/2 cup of cubed, boiled eggplant only has about 13 calories. However, eggplant absorbs oil like a sponge. To bread and fry an eggplant cutlet for eggplant parm requires a substantial amount of oil. Even when shallow frying in just a small amount of oil, a single breaded eggplant cutlet can have over 100 calories.
In addition, eggplant has a spongy texture that soaks up any oil it’s fried in. While some excess oil can be drained off, a decent amount will be absorbed contributing more calories. Using high calorie olive oil or vegetable oil instead of something like avocado oil adds even more.
The Breading
To give eggplant parm its signature crispy coating, the eggplant is dredged in flour, dipped in eggs, then coated in breadcrumbs before frying. The carbs from the flour and breadcrumbs also boost the calories in the dish.
For example, 1/4 cup of all-purpose flour has about 100 calories. The same amount of plain breadcrumbs has about 80 calories. With a light dusting of flour and a coat of breadcrumbs on both sides of each eggplant slice, the coating can add 150+ calories per cutlet.
The Cheese
What really tips eggplant parm into indulgent territory is the cheese. Eggplant parm is layered with tomato sauce and melted cheese like a vegetable lasagna. The traditional choice is mozzarella which packs about 80 calories per ounce.
A single layer of melted mozzarella over an eggplant cutlet can contribute 100-200 extra calories. When making a casserole with layers of sauce, cheese, and breaded eggplant slices the totals add up fast. Just a 1/2 cup of shredded mozzarella has over 200 calories.
The Sauce
The tomato sauce itself also contains additional calories. Simple tomato sauce made with just tomatoes, oil, onions, and herbs contains about 50-100 calories per 1/2 cup. Making the sauce with fatty ground meat like pork or beef can double those totals.
Spreading sauce over each layer of eggplant and cheese causes the calories to accumulate quickly. Even though the sauce contributes slightly less calories than the cheese, it still boosts the overall totals.
Frying vs. Baking
Frying gives eggplant parm its signature flavor and texture, but baking actually reduces the calorie count substantially. This is because no oil is used in the cooking process. The eggplant is simply breaded then baked.
However, keep in mind that cheese is still layered between the slices adding back a significant amount of calories. Going with reduced fat options for the sauce and cheese can lower the totals slightly.
Portion Size
Eggplant parm made properly tastes so amazing that it’s easy to overindulge and have a larger portion. Sticking to around 1-2 breaded eggplant cutlets and sauce/cheese layers total will keep calories of one serving in check.
With a full casserole or eggplant parm on a pile of pasta, calories can easily climb into the 1000+ range. Pay attention to portions to keep the calorie count reasonable.
Nutrition for 1 Serving Eggplant Parmesan
Here is the nutrition information for a typical serving of eggplant parmesan made with olive oil, flour, egg, breadcrumbs, mozzarella cheese, and tomato sauce:
| Calories | Fat | Carbs | Protein |
|---|---|---|---|
| 500 | 35g | 30g | 20g |
As you can see, even a single serving contains nearly 500 calories and over half come from fat due to the oil, cheese, and sauce.
Ways to Lighten Up Eggplant Parmesan
If you want to enjoy eggplant parm but reduce the calorie count, here are some tips:
- Use eggplant slices instead of heavily breaded cutlets
- Choose low-fat mozzarella cheese
- Use part-skim ricotta cheese instead of mozzarella
- Make tomato sauce with no oil or ground meat
- Bake instead of frying the eggplant
- Use whole wheat or panko breadcrumbs
- Increase servings of veggies like sauteed spinach
- Serve smaller portions
Should You Avoid Eggplant Parmesan?
Eggplant parm is a high calorie dish, but it can still be part of a healthy diet when enjoyed in moderation. There are also many ways to tweak the traditional recipe to reduce the calorie count while keeping all the flavor.
If you make eggplant parm at home, you can control exactly how much oil, cheese, and sauce go into it. Just be mindful of portion sizes. If dining out, share a serving or take half home.
You certainly don’t have to only eat steamed chicken and plain salad to eat healthy. Just be aware of foods that are calorie traps like eggplant parm so you can balance your diet and enjoy treats in moderation.
The Verdict
Eggplant parmesan packs so many calories because of the combination of fried eggplant, tomato sauce, and melted cheese. The eggplant soaks up oil when fried. All the cheese provides over 200 calories per ounce. And the sauce ads another 50-100 calories per serving.
Baking instead of frying and using reduced fat cheese and sauce options can lighten up the dish. But ultimately, eggplant parm is high in calories so portion control is key.
Don’t deprive yourself of foods you love! Just practice moderation and balance so you can eat healthier overall while still enjoying decadent dishes on occasion.
