Eggplants Nutrition 101: Nutrition, Benefits, & How to Enjoy

Introduction

Eggplants may not be the trendiest produce pick, but these vibrant purple vegetables (technically fruits) are a nutritional powerhouse worth celebrating. Packed with vitamins, minerals, antioxidants and fiber, eggplants can benefit your health in numerous ways – from boosting fertility to protecting against chronic diseases.

Don’t let eggplants’ simple appearance fool you – they’re brimming with essential nutrients. Just 100g of raw eggplant provides:

• Calories: 25
• Fiber: 3g (12% DV)
• Protein: 1g
• Manganese: 10% DV
• Folate: 5% DV
• Potassium: 6% DV
• Vitamin K: 4% DV
• Vitamin C: 3% DV

Eggplants also supply smaller amounts of niacin, magnesium, copper and antioxidants like nasunin and chlorogenic acid. This mix of vitamins, minerals, fiber and antioxidants gives eggplants an array of health-promoting properties.

Top Health Benefits of Eggplants

1. Support Sexual & Reproductive Health. Eggplants provide nutrients like zinc, vitamin B6 and antioxidants that can enhance fertility and sexual function for both men and women. [“Eggplant Benefits for Men“][“Eggplant Benefits for Women“]
2. Promote Bone Density. The manganese, copper, iron and vitamin K in eggplants all play key roles in supporting bone strength and density.
3. Protect Heart Health. Thanks to their antioxidants, fiber and minerals like magnesium and potassium, eggplants may help lower cholesterol, regulate blood pressure and reduce overall heart disease risk.
4. Aid in Blood Sugar Control. With a low carb content and plentiful fiber and polyphenol antioxidants, eggplants can help regulate blood sugar levels.
5. Benefit Digestive Health. Eggplants are an excellent source of fiber for promoting regularity and feeding healthy gut bacteria. Their low FODMAP content prevents digestive distress.
6. Anti-Aging Antioxidants for Skin. The anthocyanin antioxidants in eggplant skin help protect skin from premature aging by neutralizing free radicals. Vitamin C supports collagen, too.
7. May Have Cancer-Fighting Properties. Early research shows eggplant antioxidants like nasunin and other plant compounds may help prevent and treat certain cancers.

How to Select & Store Eggplants

When shopping for eggplants, look for ones that are smooth, heavy for their size and free of soft brown spots or signs of shriveling. Bigger isn’t necessarily better, as larger eggplants tend to have more seeds and bitter flavor.

Store fresh eggplants at room temperature for up to 3 days. For extended storage, place whole eggplants in the crisper drawer of your fridge for up to 5-7 days. Don’t cut eggplants until ready to cook.

Easy Ways to Enjoy Eggplants 

One of the best things about eggplants is their versatility. Their texture allows them to absorb flavors beautifully, making eggplants in all types of cuisines at home. Check out some delicious ways to incorporate eggplants:

• Bake: Brush eggplant slices or halves with olive oil and bake at 400°F until tender. Season as desired or top with marinara and cheese.
• Grill: Brush eggplant slices or halves with olive oil and grill over medium-high heat until charred and fork-tender.
• Roast: Dice eggplant and toss with olive oil, salt and spices. Roast at 400°F until browned for an easy side or addition to dishes.
• Stir-Fry: Add cubed eggplant towards the end of stir-frying to prevent overcooking.

Eggplant Recipes to Try:

• Classic Baba Ganoush
• Grilled Veggie Lasagna with Eggplant
• Thai Eggplant Curry
• Crispy Eggplant Fries
• Mediterranean Eggplant Salad

FAQs

What are the benefits of eggplant?

Eggplants are low in calories but nutrient-dense, providing fiber, vitamins, minerals and antioxidants. Key benefits include better heart health, blood sugar control, weight management, digestive health and more.

Is eggplant good or bad for you? 

Eggplant is very good for you overall. It’s packed with fiber, vitamins, minerals and antioxidants that provide many health benefits when consumed as part of a balanced diet.

What’s the best way to eat eggplant?

Some of the best ways to eat eggplant include baking, grilling, roasting or sautéing it to retain most of its nutrients. Adding eggplant to stir-fries, curries, and dips like baba ganoush are also delicious options.

Why is it called an eggplant?

Eggplants are called eggplants because the first widely cultivated variety looked similar in size, shape and color to eggs.

What does eggplant do for your body?

Eggplants provide antioxidants that fight inflammation and disease, fiber that aids digestion, blood sugar regulation and more. The vitamins and minerals also benefit bone, heart and reproductive health.

Why is eggplant a superfood?

Eggplant is considered a superfood due to its low-calorie but nutrient-dense profile, providing fiber, vitamins, minerals and potent antioxidants linked to many health benefits.

Is eggplant good for a man?

Yes, eggplant can be very good for men’s health by supporting sexual function, prostate health, and heart health and providing nutrients for overall vitality.

Can I eat eggplant everyday?

Yes, you can eat eggplant every day as part of a balanced, varied diet. Its low calories and nutrients make it a nutritious addition to any meal plan.

Is eggplant healthier cooked or raw?

Cooked eggplant is generally healthier, as nutrients like antioxidants may be more bioavailable and the fiber more digestible than raw eggplant.

When should you not eat eggplant?

Avoid eating eggplant if it is overripe/rotting, discolored, shriveled or has mold, soft spots or off odors, as it may be unsafe.

Can I eat eggplant seeds?

Yes, eggplant seeds are completely edible and provide additional fiber and nutrients if consumed.

Why do you soak eggplant before cooking? 

Soaking eggplant helps remove any excess salt or bitterness. It also makes eggplant more porous, so it absorbs flavors better when cooking.

What is the healthiest way to eat eggplant?

The healthiest ways to eat eggplant are baked, grilled or roasted with a bit of olive oil and herbs/spices to retain most vitamins and antioxidants.

What food goes well with eggplant?

Eggplant pairs well with ingredients like tomatoes, garlic, olive oil, tahini, lemon, herbs like parsley/basil and spices like cumin or curry powder.

How do you remove toxins from eggplant?

Salting, rinsing or soaking eggplant before cooking can help remove any naturally occurring toxins like solanine. However, these are typically minimal in commercial eggplants.

Does eggplant burn fat?

Eggplant itself doesn’t directly “burn” fat, but its low calories, fiber and nutrients can support healthy weight loss as part of an overall calorie-controlled diet.

Can eggplant reduce belly fat?

Due to its low calories and fiber content, eggplant may help reduce belly fat over time when combined with an overall calorie deficit and healthy lifestyle.

Can I drink eggplant water everyday?

There’s no evidence that drinking eggplant water/juice has benefits. It’s best to eat whole eggplant to get the full fiber and nutrient content.

Can I eat eggplant skin?

Yes, eggplant skin is edible and retains most of its antioxidants and fiber, so it’s best to leave it on when cooking unless you prefer to remove it.

How long does eggplant need to be cooked?

Eggplant should generally be cooked until fork-tender, about 15-25 minutes for baking/roasting and 5-10 minutes for sautéing or grilling. Cook time varies based on size and cooking method.

Do you remove eggplant skin?

Removing eggplant skin is unnecessary as it’s edible and contains beneficial fiber and nutrients. However, some people prefer to peel it for texture preference.

The Bottom Line

With their versatility and ability to absorb flavors, eggplants are easy to incorporate into all types of dishes. From baked eggplant Parmesan to Thai curries, these nutritional superstars make a simple yet impactful addition to any healthy, balanced diet.

References:

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/nutrients

https://academic.oup.com/humupd/article/13/2/163/661418

https://www.healthline.com/nutrition/eggplant-benefits