Calories in Eggplant

Eggplants (aubergines), along with tomatoes, potatoes, and sweet peppers are a part of the nightshade family of vegetables. Today, eggplants are popularly used in European and various other cuisines.

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 vegetables.

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. Its low calorie content makes it a wonderful substitute for meat in weight loss programs.

Besides being rich in vitamin and minerals, 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 a free radical scavenger that protects cell membranes from injury and damage.

Thus, 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 the risk of cancer and heart disease.

The nasunin present in the eggplant chelates iron, thereby reducing free radical formation. Less free radical formation means less damage in the 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 it is green, white, or purple should be lustrous, with a 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 they 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 nutritional value is lost once the flesh has been exposed.

People relish dishes with eggplants because of their low calorie content. However, to minimize calorie contribution it is better to cook it without oil. This vegetable supplies the body with several essential minerals, however, it is not an abundant source of carbohydrates and proteins. So, make sure you consume a well-balanced diet.

Disclaimer: This NutriNeat story is for informative purposes only, and should not be used as a replacement for expert advice.