Calories in Eggplants: Nutrition Facts & Serving Sizes
Per 1 cup, cubes (82g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Eggplant is a low-calorie nightshade vegetable with a dense, meaty texture that absorbs flavors well in cooking. One cup of cubed raw eggplant (82g) contains just 20.5 calories, 0.8g of protein, 4.8g of carbs, and 2.5g of fiber. Per 100g, eggplant provides 25 calories with 3g of fiber and 5.9g of carbs, making it an excellent high-volume, low-calorie food for weight loss diets. Potassium comes in at 229mg per 100g, folate at 22mcg, and vitamin K at 3.5mcg. Eggplant contains nasunin, an anthocyanin antioxidant in the purple skin associated with cellular protection. Its high water content and fiber density make it very filling relative to its caloric cost. Common preparations include grilling, roasting, stir-frying, and using as a meat substitute in dishes like eggplant parmesan or baba ganoush.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 eggplant, unpeeled (approx 1-1/4 lb) (548g) | 137 | 5.5g | 32.3g | 1.1g | 16.4g |
| 1 eggplant, peeled (yield from 1-1/4 lb) (458g) | 114.5 | 4.6g | 27g | 0.9g | 13.7g |
| 1 cup, cubes (82g) | 20.5 | 0.8g | 4.8g | 0.2g | 2.5g |
| 100g | 25 | 1g | 5.9g | 0.2g | 3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 25 | 1% |
| Protein | 1g | 2% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 5.9g | 2% |
| Dietary Fiber | 3g | 11% |
| Sugars | 3.5g | 7% |
| Sodium | 2mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 9mg | 1% |
| Iron | 0.2mg | 1% |
| Potassium | 229mg | 5% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 2.2mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 14mg | 3% |
| Phosphorus | 24mg | 2% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.3mcg | 1% |
| Folate | 22mcg | 6% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Eggplants
Eggplant is one of the best foods for high-volume eating on a cut. At only 25 calories per 100g and 20.5 calories per cup, it lets you fill your plate and your stomach without making a meaningful dent in your caloric budget. This is a practical advantage when dieting, as satiety is often the limiting factor.
The 3g of fiber per 100g slows gastric emptying and helps regulate blood sugar response. For someone eating carbs around training, adding high-fiber vegetables like eggplant to meals blunts post-meal glucose spikes and prolongs the feeling of fullness.
Potassium at 229mg per 100g supports proper muscle contraction and nerve signaling. Potassium works in tandem with sodium to maintain fluid balance, which is critical during intense training and sweating. Low potassium intake is associated with muscle cramping.
Nasunin, the deep purple anthocyanin antioxidant found in eggplant skin, has been shown in research to protect cell membranes from oxidative damage. While the research on nasunin is mostly preclinical, dietary anthocyanins from vegetables and fruits are consistently associated with reduced inflammation and better recovery.
Folate at 22mcg per 100g contributes to DNA synthesis and supports red blood cell production. Vitamin K at 3.5mcg plays a role in blood clotting and emerging research suggests a connection to bone metabolism.
Eggplant is also one of the few vegetables with a meat-like texture when cooked, making it a practical tool for reducing overall caloric density of meals that would otherwise rely on higher-calorie proteins.
Dietary Considerations
Eggplant is naturally gluten-free, vegan, and suitable for virtually every dietary framework. It fits comfortably in keto and low-carb diets at 5.9g of carbs per 100g, with 3g coming from fiber, putting net carbs at roughly 2.9g per 100g. For weight loss, eggplant is a near-ideal food due to its extremely low calorie density and high water and fiber content. It contains no cholesterol, no fat, and negligible sodium at just 2mg per 100g. Note that eggplant is a nightshade and some individuals with autoimmune conditions follow nightshade-elimination diets, though evidence supporting this practice is limited. Eggplant is also high in oxalates, which may be a concern for individuals prone to kidney stones.
Daily Intake (100g)
100g of eggplant provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in eggplant?
Eggplant contains 25 calories per 100g. A cup of cubed eggplant (82g) has about 20.5 calories. A whole unpeeled eggplant weighing around 548g contains roughly 137 calories.
Is eggplant good for weight loss?
Yes, eggplant is one of the best vegetables for weight loss. At just 25 calories per 100g with 3g of fiber, it provides substantial volume and satiety with minimal caloric cost. Roasted or grilled eggplant is a practical bulk filler for any cutting diet.
How much protein in eggplant?
Eggplant contains 1g of protein per 100g. A cup provides about 0.8g and a whole eggplant provides around 5.5g. It is not a significant protein source and should be paired with protein-rich foods in a muscle-building diet.
Is eggplant keto-friendly?
Yes. Eggplant contains 5.9g of carbs per 100g, but 3g of that is fiber, leaving net carbs at about 2.9g per 100g. This makes it easily compatible with keto and low-carb diets.
Is eggplant a nightshade vegetable?
Yes, eggplant is a nightshade, in the same plant family as tomatoes, peppers, and potatoes. Some people following autoimmune protocols avoid nightshades, but for the general population eggplant is safe and nutritious.
Does eggplant have any antioxidants?
Yes. The deep purple skin of eggplant is rich in nasunin, an anthocyanin antioxidant shown to protect cell membranes from oxidative damage. Eggplant also contains chlorogenic acid, one of the most potent antioxidants found in plants, associated with reduced inflammation.
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