How healthy is ratatouille?
Is ratatouille healthy? Yes, for most people. Ratatouille scores 82/100 on the HowHealthyIs Score: 100 g provides 68 kcal, 33 mg vitamin C and 1.2 mg vitamin E. Ratatouille is a Provençal stew of eggplant, zucchini, peppers and tomatoes cooked in olive oil. It is low in calories, high in vitamin C and counts as several servings of vegetables at once. 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). Ratatouille ranks higher than 82% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C54%
- Vitamin E12%
- Fiber11%
- Potassium9%
- Vitamin A7%
- Magnesium6%
- Iron4%
- Protein4%
- Calcium2%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium12%
Raw NRF9.3: 109 minus 17 = 92. 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 ratatouille?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 68 kcal | 170 kcal | |
| Protein | 1.3 g | 3.2 g | 6% |
| Carbohydrates | 6.2 g | 15 g | 6% |
| Fiber | 2.1 g | 5.3 g | 19% |
| Sugars | 3.8 g | 9.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.8 g | 12 g | 15% |
| Saturated fat | 0.7 g | 1.7 g | 9% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 46 µg | 114 µg | 13% |
| Vitamin C | 33 mg | 83 mg | 92% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.2 mg | 3.1 mg | 21% |
| Vitamin K | 12 µg | 30 µg | 25% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 29 µg | 71 µg | 18% |
| Minerals | |||
| Calcium | 17 mg | 44 mg | 3% |
| Iron | 0.5 mg | 1.2 mg | 7% |
| Potassium | 275 mg | 689 mg | 15% |
| Magnesium | 17 mg | 41 mg | 10% |
| Zinc | 0.3 mg | 0.7 mg | 6% |
| Sodium | 181 mg | 453 mg | 20% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard ratatouille?
We estimate ratatouille from this standard recipe (serves 7, about 1770 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 1 large eggplant | 500 g |
| 2 zucchini | 500 g |
| 2 red peppers | 300 g |
| 2 onions | 200 g |
| Ripe tomatoes | 600 g |
| 3 garlic cloves | 10 g |
| Olive oil | 80 g |
| Dried thyme | 1 g |
| Fresh basil | 10 g |
| Salt | 8 g |
Why is ratatouille good for you?
- 83 mg vitamin C in 1 serving, 92% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 30 µg vitamin K in 1 serving, 25% of the daily value. Vitamin K contributes to normal blood clotting.
- 3.1 mg vitamin E in 1 serving, 21% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- A vegan main with bread or beans
- A side for grilled fish or chicken
What should you watch out for?
- The vegetables, eggplant in particular, absorb a lot of oil if they are fried before stewing.
Similar foods
Ratatouille is already one of the most nutrient-dense dishes we cover.