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Eggplant nutrition, glycemic index, calories, net carbs & more

Eggplant, raw
*all the values are displayed for the amount of 100 grams

Eggplant Glycemic index (GI)

30
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

The mystery food with many names: eggplant, aubergine, brinjal, is often considered to be a vegetable, but scientists classify it not only as a fruit but more technically a berry. We call it a vegetable because it is used as such in cooking and due to its low sugar levels.

Because of the low carbohydrate concentration, The International Tables of Glycemic Index does not include eggplants in its research.

Food and Science Nutrition has studied three species of eggplant fruit and found the GIs to be 30.16±2.55 for Solanum aethiopicum, 30.60±2.57 for Solanum kumba, and 38.65±3.76 for Solanum gilo (1).

Eggplants are classified as low glycemic index foods. But interestingly, adding eggplant sauce has been proven to increase the glycemic index of white rice (2).

American Diabetes Association, Mayo Clinic, and National Diabetes Education Program of NIH all recommend an eggplant-based diet as a choice for type 2 diabetics. Research has shown that the polyphenols in eggplants show antioxidant activities, as well as controlling glucose absorption and reducing associated hypertension (3).

However, one study has found eggplants to increase oxidative stress, making it a potential risk factor for atherosclerosis (4).

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341174/
  2. https://www.researchgate.net/publication/273770974
  3. https://www.sciencedirect.com/science/article/abs/pii/S0960852407005342
  4. https://pubmed.ncbi.nlm.nih.gov/15207376/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Eggplant

Eggplant
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
30 (low)
Insulin index ⓘ
N/A
Calories
25
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
2.88 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, cubes (82 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3.9 (alkaline)
73% Fiber
65% Vitamin C
61% Folate, food
53% Folate
51% Manganese
Explanation: The given food contains more Fiber than 73% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Folate, food, Folate, and Manganese.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 9% 10% 11% 21% 1% 5% 27% 31% 2% 4%
Calcium: 9 mg of 1,000 mg 1%
Iron: 0.23 mg of 8 mg 3%
Magnesium: 14 mg of 420 mg 3%
Phosphorus: 24 mg of 700 mg 3%
Potassium: 229 mg of 3,400 mg 7%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.16 mg of 11 mg 1%
Copper: 0.081 mg of 1 mg 9%
Manganese: 0.232 mg of 2 mg 10%
Selenium: 0.3 µg of 55 µg 1%
Choline: 6.9 mg of 550 mg 1%

Mineral chart - relative view

Manganese
0.232 mg
TOP 49%
Potassium
229 mg
TOP 53%
Copper
0.081 mg
TOP 62%
Magnesium
14 mg
TOP 75%
Calcium
9 mg
TOP 79%
Phosphorus
24 mg
TOP 87%
Zinc
0.16 mg
TOP 87%
Iron
0.23 mg
TOP 88%
Choline
6.9 mg
TOP 89%
Selenium
0.3 µg
TOP 92%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 9%
Vitamin A: 23 IU of 5,000 IU 0%
Vitamin E : 0.3 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 2.2 mg of 90 mg 2%
Vitamin B1: 0.039 mg of 1 mg 3%
Vitamin B2: 0.037 mg of 1 mg 3%
Vitamin B3: 0.649 mg of 16 mg 4%
Vitamin B5: 0.281 mg of 5 mg 6%
Vitamin B6: 0.084 mg of 1 mg 6%
Folate: 22 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 3.5 µg of 120 µg 3%

Vitamin chart - relative view

Vitamin C
2.2 mg
TOP 35%
Folate
22 µg
TOP 47%
Vitamin A
23 IU
TOP 57%
Vitamin K
3.5 µg
TOP 59%
Vitamin E
0.3 mg
TOP 67%
Vitamin B6
0.084 mg
TOP 68%
Vitamin B3
0.649 mg
TOP 75%
Vitamin B5
0.281 mg
TOP 75%
Vitamin B1
0.039 mg
TOP 78%
Vitamin B2
0.037 mg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

6% 93%
Protein:
Daily Value: 2%
0.98 g of 50 g
2%
Fats:
Daily Value: 0%
0.18 g of 65 g
0%
Carbs:
Daily Value: 2%
5.88 g of 300 g
2%
Water:
Daily Value: 5%
92.3 g of 2,000 g
5%
Other:
0.66 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 10% 11% 10% 8% 7% 4% 8% 9% 10%
Tryptophan: 9 mg of 280 mg 3%
Threonine: 37 mg of 1,050 mg 4%
Isoleucine: 45 mg of 1,400 mg 3%
Leucine: 64 mg of 2,730 mg 2%
Lysine: 47 mg of 2,100 mg 2%
Methionine: 11 mg of 1,050 mg 1%
Phenylalanine: 43 mg of 1,750 mg 2%
Valine: 53 mg of 1,820 mg 3%
Histidine: 23 mg of 700 mg 3%

Fat type information

0.034% 0.016% 0.076%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.076 g

Carbohydrate type breakdown

0.26% 1.58% 1.54%
Starch: 0 g
Sucrose: 0.26 g
Glucose: 1.58 g
Fructose: 1.54 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Eggplant

3.53% 3%
Sugar: 3.53 g
Fiber: 3 g
Other: -0.65 g

All nutrients for Eggplant per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 63% 2.88g 18.8 times less than Chocolate Chocolate
Protein 2% 85% 0.98g 2.9 times less than Broccoli Broccoli
Fats 0% 89% 0.18g 185.1 times less than Cheese Cheese
Carbs 2% 58% 5.88g 4.8 times less than Rice Rice
Calories 1% 95% 25kcal 1.9 times less than Orange Orange
Fructose 2% 84% 1.54g 3.8 times less than Apple Apple
Sugar N/A 53% 3.53g 2.5 times less than Coca-Cola Coca-Cola
Fiber 12% 27% 3g 1.3 times more than Orange Orange
Calcium 1% 79% 9mg 13.9 times less than Milk Milk
Iron 3% 88% 0.23mg 11.3 times less than Beef Beef
Magnesium 3% 75% 14mg 10 times less than Almond Almond
Phosphorus 3% 87% 24mg 7.6 times less than Chicken meat Chicken meat
Potassium 7% 53% 229mg 1.6 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 1% 87% 0.16mg 39.4 times less than Beef Beef
Copper 9% 62% 0.08mg 1.8 times less than Shiitake Shiitake
Vitamin A 0% 57% 23IU 726.3 times less than Carrot Carrot
Vitamin E 2% 67% 0.3mg 4.9 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 2% 35% 2.2mg 24.1 times less than Lemon Lemon
Vitamin B1 3% 78% 0.04mg 6.8 times less than Pea Pea
Vitamin B2 3% 85% 0.04mg 3.5 times less than Avocado Avocado
Vitamin B3 4% 75% 0.65mg 14.8 times less than Turkey meat Turkey meat
Vitamin B5 6% 75% 0.28mg 4 times less than Sunflower seed Sunflower seed
Vitamin B6 6% 68% 0.08mg 1.4 times less than Oat Oat
Folate 6% 47% 22µg 2.8 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 3% 59% 3.5µg 29 times less than Broccoli Broccoli
Tryptophan 0% 96% 0.01mg 33.9 times less than Chicken meat Chicken meat
Threonine 0% 95% 0.04mg 19.5 times less than Beef Beef
Isoleucine 0% 94% 0.05mg 20.3 times less than Salmon Salmon
Leucine 0% 95% 0.06mg 38 times less than Tuna Tuna
Lysine 0% 95% 0.05mg 9.6 times less than Tofu Tofu
Methionine 0% 95% 0.01mg 8.7 times less than Quinoa Quinoa
Phenylalanine 0% 94% 0.04mg 15.5 times less than Egg Egg
Valine 0% 94% 0.05mg 38.3 times less than Soybean Soybean
Histidine 0% 94% 0.02mg 32.6 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 88% 0.03g 173.4 times less than Beef Beef
Monounsaturated Fat N/A 90% 0.02g 612.4 times less than Avocado Avocado
Polyunsaturated fat N/A 87% 0.08g 620.7 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 25
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
2%
Total Carbohydrate 6g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 9mg 1%

Iron 0mg 0%

Potassium 229mg 7%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Eggplant nutrition infographic

Eggplant nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

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

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.