Eggplant Calories & Nutrition Facts (1 Cup, 82 g)
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Perplexity Raw eggplant has about 20 calories, 4.8g carbs, 2.5g fiber, 0.8g protein and 2mg sodium in a 1 cup (82g) serving. It is mostly water, so it adds volume to a meal for very few calories. The calories change a lot with cooking: eggplant soaks up oil in a pan, so a fried or parmigiana-style portion can carry many times the raw figure.
Quick Nutrition Facts
Per 1 cup, cubed (82 g), raw
| Nutrient | Amount |
|---|---|
| Calories | 20 kcal |
| Protein | 0.8g |
| Carbohydrates | 4.8g |
| Fiber | 2.5g |
| Sugars | 2.9g |
| Fat | 0.1g |
| Sodium | 2 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
Eggplant is one of the lowest-calorie vegetables you can cook with, and the fiber in the skin helps keep a plate filling. The calories to watch come from how you cook it. Roasting, grilling or air-frying with a spoon of oil keeps a serving near 50 calories, while deep-frying slices can multiply that several times. If you log eggplant dishes in NutriScan, scan the finished dish or pick the cooking method so the oil is counted.
Myth Busters
MYTH #1: Eggplant has almost no nutrition because it is mostly water
TRUTH: It is low in calories, but a cup still gives about 2.5g of fiber, and the purple skin carries anthocyanin pigments such as nasunin. It is not a protein or vitamin-dense food, but it is more than water. Eggplant, raw (FoodData Central, SR Legacy 169228); Eggplant: nutrition, benefits and how to eat it
MYTH #2: Eggplant is a high-calorie food because it soaks up oil
TRUTH: Raw eggplant is about 25 calories per 100g. The extra calories come from the oil used to cook it. Lab studies find its porous, moist flesh takes up a lot of oil in frying, and a pre-cooking step cut oil uptake by about 60% in one study, so the method matters more than the vegetable. Eggplant, raw (FoodData Central, SR Legacy 169228); Effect of pretreatments on oil uptake of fried eggplant
MYTH #3: Eggplant raises blood sugar quickly
TRUTH: A cup has 4.8g carbohydrate, of which 2.5g is fiber and 2.9g is sugar. That is a small load, and the fiber slows digestion. Dishes with breading, sugar-based sauces or rice change that, not the eggplant. Eggplant, raw (FoodData Central, SR Legacy 169228); Dietary fibre and whole grains in diabetes management: systematic review and meta-analyses
MYTH #4: Salting eggplant removes the calories
TRUTH: Salting draws out moisture and some bitterness but does not remove calories. Lab work on osmotic and salt pre-treatments shows they change oil uptake in frying, not the vegetable's own energy content. Eggplant, raw (FoodData Central, SR Legacy 169228); Effect of pretreatments on oil uptake of fried eggplant
MYTH #5: Eggplant can lower blood sugar like a medicine
TRUTH: Healthline notes that fiber and polyphenols may help blood sugar, but the evidence is limited and not specific to eggplant trials. Treat it as a high-fiber, low-carb vegetable choice, not a treatment. Eggplant: nutrition, benefits and how to eat it; Dietary fibre and whole grains in diabetes management: systematic review and meta-analyses
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | About 20 calories per cup with 2.5g fiber, so it fills the plate for little energy when roasted or grilled. Eggplant, raw (FoodData Central, SR Legacy 169228) |
| Low Carb / Keto |  | 4.8g carbs per cup with 2.5g fiber leaves about 2.3g net carbs. Fits most low-carb plans; fried or breaded versions do not. Eggplant, raw (FoodData Central, SR Legacy 169228) |
| Blood Sugar Control | | Low carbohydrate and a fiber content that slows digestion. Fiber-rich diets were linked to better glucose control in a 2020 meta-analysis. Eggplant, raw (FoodData Central, SR Legacy 169228); Dietary fibre and whole grains in diabetes management: systematic review and meta-analyses |
| High Protein |  | 0.8g protein per cup. Pair with beans, tofu, eggs or meat to reach a protein target. Eggplant, raw (FoodData Central, SR Legacy 169228) |
| Heart Health | | Naturally 2mg sodium and almost no fat, with fiber and anthocyanins in the skin. Heart-health benefits of anthocyanins are mainly from broader research, so the grade stops at B. Eggplant, raw (FoodData Central, SR Legacy 169228); Eggplant: nutrition, benefits and how to eat it |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response - Eggplant (1 cup, cubed, 82 g)
With 4.8g carbohydrate and 2.5g fiber per cup, plain cooked eggplant adds very little glucose, so a healthy adult's blood sugar moves only a few mg/dL above baseline and settles within two hours. Added sugar, breading or rice in the dish are what raise the curve. Eggplant, raw (FoodData Central, SR Legacy 169228); Dietary fibre and whole grains in diabetes management: systematic review and meta-analyses
Estimated Blood Glucose Response (mg/dL)
Illustrative curve for a healthy adult eating the vegetable on its own. Real responses depend on the rest of the meal and individual insulin sensitivity.
How to flatten the spike
- Roast, grill or steam eggplant instead of deep-frying it so you add less oil.
- Keep the skin on for the fiber and anthocyanin pigments.
- Pair it with protein such as lentils, chickpeas, yogurt or eggs to slow digestion further.
- Watch the sauce and sides: sugar-heavy sauces and white rice change the glucose curve far more than the eggplant does.
Cultural Significance
Eggplant (aubergine in the UK, brinjal in India) is a staple from the Mediterranean to South and East Asia. It anchors dishes such as baba ganoush, moussaka, ratatouille, eggplant parmigiana, baingan bharta and Chinese yu xiang eggplant. Because it absorbs flavor and fat readily, most traditional recipes either grill or char it first or cook it slowly in oil.
Compare & Substitute
Eggplant vs Similar Foods
| Nutrient | Zucchini, raw (1 cup, sliced, 113 g) | Mushrooms, white, raw (1 cup, sliced, 70 g) | Bell pepper, red, raw (1 cup, chopped, 149 g) |
|---|---|---|---|
| Calories | 19 kcal | 15 kcal | 39 kcal |
| Protein | 1.4g | 2.2g | 1.2g |
| Carbohydrates | 3.5g | 2.3g | 9g |
| Fat | 0.4g | 0.2g | 0.5g |
Frequently Asked Questions
How many calories are in eggplant?
A 1 cup serving (82g) of raw cubed eggplant has about 20 calories, which is about 25 calories per 100g. Cooking in oil adds calories.
Is eggplant good for weight loss?
Yes, as a low-calorie, fiber-containing vegetable it adds volume with few calories. Keep added oil low, since frying can multiply the calories.
How many carbs are in eggplant?
A cup of raw cubes has 4.8g total carbohydrate, including 2.5g fiber and 2.9g sugar, so about 2.3g net carbs.
Does eggplant raise blood sugar?
Not much on its own. The low carbohydrate load and fiber keep the effect small. Breading, sugary sauces and rice in the dish are what raise glucose.
Why does eggplant absorb so much oil?
Its flesh is moist and porous, and lab studies report high oil uptake in frying. Roasting, grilling or a short pre-cook before pan-frying reduces it.
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