How healthy is eggplant?
Is eggplant healthy? Yes, for most people. Eggplant scores 80/100 on the HowHealthyIs Score: 100 g provides 25 kcal and 3 g fiber. It is very low in calories and a fair source of fiber, but it carries fewer vitamins than most vegetables. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Eggplant ranks higher than 80% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber43%
- Potassium19%
- Magnesium13%
- Vitamin C10%
- Vitamin E8%
- Protein8%
- Iron5%
- Calcium3%
- Vitamin A0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 110 minus 1 = 109. 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 eggplant?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 25 kcal | 21 kcal | |
| Protein | 1 g | 0.8 g | 2% |
| Carbohydrates | 5.9 g | 4.8 g | 2% |
| Fiber | 3 g | 2.5 g | 9% |
| Sugars | 3.5 g | 2.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 1 µg | 0.8 µg | 0% |
| Vitamin C | 2.2 mg | 1.8 mg | 2% |
| Vitamin E | 0.3 mg | 0.2 mg | 2% |
| Minerals | |||
| Calcium | 9 mg | 7.4 mg | 1% |
| Iron | 0.2 mg | 0.2 mg | 1% |
| Potassium | 229 mg | 188 mg | 4% |
| Magnesium | 14 mg | 11 mg | 3% |
| Sodium | 2 mg | 1.6 mg | 0% |
Source: USDA FoodData Central, "Eggplant, raw" (FDC 169228). Values rounded.
Why is eggplant 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
- Adding volume to stews and curries
- Grilled as a meat-free main
What should you watch out for?
- Eggplant soaks up oil when fried, which can multiply its calories. Roast or grill it with a measured amount.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.