How healthy is eggplant parmigiana?
Is eggplant parmigiana healthy? Yes, in moderate portions. Eggplant parmigiana scores 39/100 on the HowHealthyIs Score: 100 g provides 181 kcal, 2.2 mg vitamin E and 6.3 g protein. Parmigiana di melanzane layers fried eggplant slices with tomato sauce, mozzarella and parmesan, then bakes them. It brings fiber from the eggplant and calcium from the cheese, while the oil the eggplant soaks up in the pan sets 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). Eggplant parmigiana ranks higher than 39% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E8%
- Protein7%
- Calcium7%
- Fiber5%
- Vitamin C4%
- Potassium3%
- Magnesium3%
- Iron3%
- Vitamin A3%
Counts against
- Saturated fat11%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 43 minus 20 = 23. 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 parmigiana?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 181 kcal | 507 kcal | |
| Protein | 6.3 g | 18 g | 36% |
| Carbohydrates | 7.6 g | 21 g | 8% |
| Fiber | 2.7 g | 7.5 g | 27% |
| Sugars | 4.2 g | 12 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 15 g | 41 g | 53% |
| Saturated fat | 4.2 g | 12 g | 58% |
| Omega-3 fats | 0.2 g | 0.4 g | |
| Vitamins | |||
| Vitamin A | 43 µg | 122 µg | 14% |
| Vitamin C | 5.8 mg | 16 mg | 18% |
| Vitamin D | <0.1 µg | 0.2 µg | 1% |
| Vitamin E | 2.2 mg | 6.3 mg | 42% |
| Vitamin K | 14 µg | 38 µg | 32% |
| Vitamin B12 | 0.4 µg | 1.1 µg | 46% |
| Folate | 21 µg | 58 µg | 15% |
| Minerals | |||
| Calcium | 153 mg | 430 mg | 33% |
| Iron | 0.9 mg | 2.6 mg | 15% |
| Potassium | 292 mg | 818 mg | 17% |
| Magnesium | 23 mg | 65 mg | 15% |
| Zinc | 0.8 mg | 2.2 mg | 20% |
| Sodium | 353 mg | 987 mg | 43% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard eggplant parmigiana?
We estimate eggplant parmigiana from this standard recipe (serves 6, about 1700 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled on the southern Italian style without breadcrumbs. Oil is the amount absorbed while frying, not the full pan. Cooked weight assumes the eggplant loses water in frying and baking.
| Ingredient | Amount |
|---|---|
| 3 medium eggplants | 1000 g |
| Olive oil absorbed while frying the slices | 150 g |
| 2 cans crushed tomatoes | 800 g |
| 2 garlic cloves | 6 g |
| Olive oil for the sauce | 20 g |
| Fresh basil | 10 g |
| Salt | 6 g |
| Fresh mozzarella (whole milk) | 250 g |
| Parmesan, grated | 80 g |
| Black pepper | 1 g |
Why is eggplant parmigiana good for you?
- 1.1 µg vitamin B12 in 1 portion, 46% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 6.3 mg vitamin E in 1 portion, 42% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 18 g protein in 1 portion, 36% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A meat-free main with a green salad
- Making a tray ahead, since it reheats well
What should you watch out for?
- Fried eggplant absorbs a lot of oil; grilling or roasting the slices first lowers the fat considerably.
- Two cheeses make it fairly high in saturated fat and salt.
- Breaded and fried restaurant versions are richer still.
What can you eat instead of eggplant parmigiana?
Foods you can use the same way with a higher HowHealthyIs Score.