Calories in Eggplant

Eggplants (aubergines), along with tomatoes, potatoes and sweet peppers are a part of the nightshade family of vegetables. Ancient eggplants grew wild in India. They were cultivated for the first time in China in 5th century BC. Centuries later, this gorgeous vegetable was introduced to the western hemisphere by European explorers. Today, eggplants are widely grown in Italy, Egypt, Japan, China and Turkey. Due to their bitter disposition, eggplants were infamous for the false notion of causing leprosy and cancer. Since the earlier varieties of eggplants featured an overly bitter taste, they were disregarded by the people. It was only in the 18th century, when new eggplant varieties were introduced, which lacked the bitter taste, that this vegetable gained reputation. Today, eggplants are commonly used in several European cuisines. Moreover, the low calories in eggplants have made them wonderful substitutes for meat in weight loss programs.

Eggplant Nutrition Facts and Calorie Content

Eggplants are a good source of potassium, copper, dietary fiber, manganese and magnesium. It is also rich in folate, vitamin B6, vitamin B and niacin. Essential nutrient content in this vegetable also includes pantothenic acid, thiamin, and riboflavin. Eggplants are low in calories and fat, hence, are excellent weight loss aiding food.

One cup of cubed egg plant contains 20 calories, while 1¼ pounds of unpeeled eggplant contains approximately 132 calories, and 1¼ pounds of peeled eggplant contains almost 110 calories. Besides the vitamin and mineral nutrients, eggplants also consist of phytonutrients (chlorogenic acid and nasunin) with antioxidant activity. The anthocyanin phytonutrient found in the skin of the eggplant called nasunin, is a potent antioxidant and free radical scavenger that protects cell membranes from injury and damage. Thus, the nasunin helps protect the lipids in the brain's cell membranes. Besides being a potent free-radical scavenger, it is also an iron chelator. Iron is an essential nutrient, however, excess iron increases risk of cancer and heart disease. The nasunin present in the eggplant chelates iron, thereby reducing the free radical formation. Less free radical formation means less damage in joints. The other beneficial factors are prevention of cellular damage that promotes cancer.

Firm and heavy sized eggplants should be selected for consumption. Their color, whether its green, white or purple should be lustrous, having smooth and shiny skin. The eggplant should also be without scars, discoloration and bruises. Scars and bruises indicate the flesh beneath has been damaged. The ripeness test for an eggplant is to press the skin of the vegetable gently. If the pressed portion springs back then the eggplant is ripe, and if the depression is left behind, then it is not ripe. Since eggplants are sensitive to cold and heat, they have to be stored at about 10 degrees Celsius or 50 degrees Fahrenheit. One should not cut before storing, as the eggplant nutritional value is lost once the flesh has been exposed.

Eggplants purchased in plastic film need to be quickly unwrapped as soon as possible, as the plastic prevents it from breathing and degrades its freshness. Eggplants are not only high in dietary fiber and phytonutrient content, but the calories in eggplants are also very low. Obese people relish eggplant dishes due to their low calorie content. However, to minimize the calorie contribution, it is better to cook eggplants without oil. This vegetable supplies the body with several essential minerals, however, they are not abundant sources of carbohydrates and proteins.