How healthy is baba ganoush?
Is baba ganoush healthy? Yes, for most people. Baba ganoush scores 55/100 on the HowHealthyIs Score: 100 g provides 128 kcal, 5.2 g fiber and 377 mg potassium. Baba ganoush is smoky roasted eggplant blended with tahini, lemon and garlic: a vegan dip with some fiber, where tahini and olive oil supply most of the calories. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Baba ganoush ranks higher than 55% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber14%
- Potassium6%
- Vitamin C6%
- Vitamin E6%
- Magnesium5%
- Iron5%
- Protein5%
- Calcium3%
- Vitamin A0%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 51 minus 13 = 38. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in baba ganoush?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 128 kcal | 38 kcal | |
| Protein | 3 g | 0.9 g | 2% |
| Carbohydrates | 11 g | 3.3 g | 1% |
| Fiber | 5.2 g | 1.5 g | 6% |
| Sugars | 5.3 g | 1.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 9.2 g | 2.8 g | 4% |
| Saturated fat | 1.3 g | 0.4 g | 2% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 4.7 µg | 1.4 µg | 0% |
| Vitamin C | 6.7 mg | 2 mg | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.1 mg | 0.3 mg | 2% |
| Vitamin K | 19 µg | 5.8 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 42 µg | 13 µg | 3% |
| Minerals | |||
| Calcium | 53 mg | 16 mg | 1% |
| Iron | 1.2 mg | 0.4 mg | 2% |
| Potassium | 377 mg | 113 mg | 2% |
| Magnesium | 29 mg | 8.7 mg | 2% |
| Zinc | 0.7 mg | 0.2 mg | 2% |
| Sodium | 235 mg | 70 mg | 3% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard baba ganoush?
We estimate baba ganoush from this standard recipe (serves 12, about 700 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Yield assumes the roasted eggplant loses its skin and about half its weight in water.
| Ingredient | Amount |
|---|---|
| 2 large eggplants, roasted | 1000 g |
| 4 tbsp tahini | 60 g |
| Lemon juice | 40 g |
| 2 cloves garlic | 8 g |
| 2 tbsp olive oil | 30 g |
| Salt | 4 g |
| Parsley | 5 g |
Why is baba ganoush good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- A meze or dip for raw vegetables
- Spreading in a wrap instead of mayonnaise
What should you watch out for?
- It is often eaten with a lot of pita, which adds more than the dip itself.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.