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How Many Carbs Are In Eggplant

Is Eggplant Keto Net Carbs And Keto

Eggplant Lasagna | Low-Carb, Gluten-Free, & Vegetarian!

Its so important to make sure that youre eating a variety of well balanced meals while still keeping the carb content in mind. In the keto diet, we know that most green leafy veggies are fairly safe bets, while certain fruits and starchy vegetables can be a bit more confusing. For example, is eggplant keto? Lets take an in-depth look to find out.

Is Eggplant Okay On Keto

Like I mentioned above, eggplant has about 5 total carbs per cup so it is very keto friendly. I dont know about you, but I have never met anyone who gained weight because they eat too many vegetables. I am pretty sure the opposite is true!

I love this vegetarian friendly keto recipe but dont get me wrong, I love meat and I think it is important to get enough protein. Thats why I would pair this with some steak or chicken for a complete keto meal.

Nutrition And Calories In Eggplant Parmesan

Please note, if you choose to make my low-calorie homemade marinara sauce recipe, the sugar will be significantly lower than what is shown in this nutrition label.

When creating this nutrition label, I assumed most of you would be purchasing store-bought marinara sauce. Store-bought marinara sauce has quite a lot of sugar in it, and thus this recipe it may appear to be high in sugar.

If you are looking to reduce sugar, click on the homemade marinara sauce recipe in the next section.


  • Grease a large oven-safe casserole dish with 1 tablespoon of avocado oil.
  • Slice the unpeeled eggplant into 1/2-inch rounds. Season the eggplant slices with salt, pepper, garlic powder, chili flakes and paprika.
  • In a small bowl, beat the egg. In another bowl, add the almond meal.
  • Dip each eggplant slice in the egg, then dredge in the almond meal to coat. Arrange the coated eggplant slices on the prepared baking sheet. Drizzle with the other tablespoon of avocado oil.
  • Bake for about 20 minutes on each side until the eggplant rounds are tender at 400 degrees Fahrenheit.
  • Remove from the oven and place eggplant rounds into greased casserole dish. Top with marinara sauce, mozzarella and Parmesan.
  • Place the casserole dish in the oven for about 5-10 minutes until the cheese has fully melted and become brown and bubbly. Sprinkle with parsley and serve.
  • This recipe makes 6 Servings. Each serving contains 290 calories and 6grams of net carbs.

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    What Can A Diabetic Eat At A Thai Restaurant

    Healthy Options Several Thai dishes are made with curry and/or tofu. Both are good options for diabetics. However, before you order a tofu-based dish, make sure the tofu isnt fried. Other healthy options include steamed mussels, garlic shrimp, Thai salads, and Thai shrimp soup.

    Storage And Food Safety

    Pin on Dinners

    Store eggplant whole in the refrigerator. Keep it in the produce bag and place it in the vegetable bin for 7 to 10 days. Once cut, eggplant begins to deteriorate quickly, so do not slice into it until you are ready to cook with it.

    You can freeze eggplant either cooked or uncooked. If wrapped in an airtight freezer bag, it should stay good in the freezer for up to 12 months.

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    How Many Calories Are In 1 Fried Eggplant

    A 3-ounce serving of thin-sliced, fried eggplant contains 101 calories, only 17 of which are from the 2 grams of fat. Of the fat, less than 1 gram is saturated. On a 2,000-calorie diet, average adults need 44 grams of fat and should limit their intake to 16 grams of saturated fat.

    What Are The Best Ways To Prepare Eggplant

    Frying eggplant isnt the best method because the spongy eggplant texture seems to soak up every bit of oil in the pan, causing the dish to be quite heavy. A better alternative is to sauté your eggplant in a small amount of oil after roasting.

    Roasted eggplant has a deep, rich flavor and a great way to lighten the dish. Eggplant is also delicious when grilled or steamed and then tossed in a light dressing.

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    May Reduce The Risk Of Heart Disease

    Thanks to their antioxidant content, some studies suggest that eggplants may help reduce the risk of heart disease.

    In one study, rabbits with high cholesterol were given 0.3 ounces of eggplant juice daily for two weeks.

    At the end of the study, they had lower levels of both LDL cholesterol and triglycerides, two blood markers that can lead to an increased risk of heart disease when elevated .

    Other studies have demonstrated that eggplants may have a protective effect on the heart.

    In one study, animals were fed raw or grilled eggplant for 30 days. Both types improved heart function and reduced heart attack severity .

    While these results are promising, its important to note that current research is limited to animal and test-tube studies. Further research is needed to evaluate how eggplants may affect heart health in humans.


    Some animal studies have found that eggplants may improve heart function and reduce LDL cholesterol and triglyceride levels, though human research is needed.

    How Many Calories In Eggplant

    Low-Carb Eggplant Parmesan

    Eggplant is known as one of the vegetables that are hearty thanks to its abundant fiber structure. Because it keeps you full for a long time, it is at the top of the diets of those who want to lose weight. In addition, it supports the regulation of your blood sugar with its low calorie and fiber structure, while it helps to remove toxins from the body due to its antioxidant content.

    Eggplant is very generous in terms of vitamin D in terms of its structure. Therefore, if you are suffering from anemia and iron deficiency, it is like medicine to your body. In addition to accelerating blood circulation, this vegetable, which strengthens your immunity with its rich vitamin structure, opens the way for you to be much more vigorous and energetic in your daily life.

    The answer to the question of how many calories per 100 grams of eggplant is as follows:

    • 1 Small Eggplant : 17 kcal
    • 1 Medium Eggplant : 34 kcal
    • 1 Large Eggplant : 43 kcal

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    Nutrition In Sauteed Eggplant

    Eggplant is full of beneficial fiber and nutrients but does not have many calories. Cook eggplant prior to eating it, since it has a bitter flavor when eaten raw. Sauteing eggplant is a quick way to heat the vegetable and allows you to toss additional veggies into the mix. If you like to saute your eggplant, minimize the amount of oil you use to avoid consuming too much fat and too many calories.

    How Many Calories In Eggplant Salad

    Are all of these eggplant dishes high in calories? You may be asking, the answer to this question is known as eggplant salad. This food, which helps to remove toxic substances from the body with its antioxidant content, keeps you full for a long time due to its high fiber content.

    Eggplant salad, which is also rich in folic acid and potassium, gives strength while putting the body in shape. Eggplant salad, which has many different varieties in itself, has calorie amounts that vary according to the oil used during its preparation. It is a unique main meal for people who are on a diet or have weight problems.

    • 1 Portion of Eggplant Salad : 78 kcal
    • 1 Portion of Eggplant Salad with Yogurt : 65 kcal
    • 1 Bowl of Eggplant Salad with Tomatoes : 124 kcal
    • 1 Bowl of Eggplant Salad with Soda : 82 kcal
    • 1 Portion of Eggplant Salad with Sauce : 179 kcal

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    Storing Freezing Reheating And Make Ahead Instructions

    • To store: Store leftovers in the refrigerator, covered, for up to 5 days.
    • To freeze: Place portions of the eggplant parm in an airtight container and store them in the freezer for up to 6 months.
    • Reheating: Microwave portions for 30-40 seconds until warm, or reheat in a preheated oven until the cheese has melted.
    • To make ahead: Prepare everything as instructed, then cover the baking dish completely in aluminum foil. Either refrigerate it for 3 days in advance or freeze it for up to 2 months in advance. When ready to cook, bring the baking dish to room temperature and bake it for 30-35 minutes. Do not bake from frozen.

    Eggplant Nutrition Facts And Health Benefits

    Fragrant Baked Eggplant with Cheese

    Eggplant is a very popular and versatile ingredient in a variety of cuisines. The vegetable is believed to have originated in India. In South Africa and parts of Asia, eggplants are referred to as “brinjal.” In the UK and Ireland, they are called “aubergine.”

    Eggplants are a member of the Solanaceae family, also known as nightshades. Other common nightshades are tomatoes, peppers, and potatoes. While these veggies are nutrient-dense, some people avoid them because they may cause inflammation, especially in those with certain types of inflammatory conditions, such as arthritis or psoriasis.

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    Healthy Eggplant Parmesan Faqs

    Regular eggplant parmesan is not keto friendly due to the fact that the breading is not normally keto friendly. Fortunately, because this is a healthy eggplant parmesan recipe that does not contain breadcrumbs, it is keto-friendly! Each serving contains 12.3 grams of net carbohydrates. This dish contains carbohydrates from the marinara sauce, eggplant, breaded chicken, and cheese. While it is a little on the high side for certain keto meals if you are strictly under 20 or 25 grams of net carbohydrates each day, you can absolutely incorporate it into the majority of your macronutrient needs.

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    Is Eggplant Keto Carbs And Calories In Eggplant

    Eggplant is a popular vegetable in Italian and Asian cuisine. It is one of those veggies that is so versatile, it can be incorporated into your meal plan in a number of ways. It tastes great baked, roasted, grilled or sautéed.

    This bright purple vegetable is rich in antioxidants that have been shown to reduce inflammation and fight off disease. Because its high in fiber and low in calories, consuming eggplant regularly can even help you shed pounds.

    In fact, eggplant is often used as a low calorie and low carb substitution to lighten recipes. For instance, eggplant lasagne uses strips of eggplant in place of high carb noodles. Swapping out your noodles for eggplant reduces both the carb and calorie intake while boosting the fiber and nutrient content of your dishes and casseroles.

    So, if youre trying to win the battle of the bulge and get in shape, keep reading to find out all the reasons why you should give eggplant a try.

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    How Many Calories In Roasted Eggplant

    Roasted presentation, one of the other delicious dishes of eggplant, is consumed by most people both as a main meal and as an appetizer. If you are on a diet or trying to lose weight, roasted eggplant will be a successful main meal for you with its healthy nutritional values and low calorie structure. Consuming this dish, which has different presentations in each region, as plain as possible, provides more benefits in terms of health.

    Roasted eggplant food, which has a high fiber structure, provides great support for weight loss as it will keep you full for a long time after consumption. In many regions, the food that is served with oily sauces on it requires you to do sports activities after consumption in this way. The answer to the question of how many calories in a roasted eggplant is as follows:

    • 1 Portion Roasted Eggplant : 34 kcal

    Is Eggplant Safe To Eat During Pregnancy

    Low-Carb Vegetarian Greek Lasagna: Eggplant with Spinach & Feta. To Die For!

    Eggplant is safe to eat during pregnancy but in moderate amounts. The vegetable contains fiber, folate, and potassium that benefit fetal development.

    However, pregnant women should avoid consuming eggplant frequently as it is a heat-producing food, meaning it causes your body temperature to increase, which may trigger allergies. So if youre pregnant, feel free to have a little eggplant, just be careful to not overeat this vegetable.

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    What Is Eggplant And How Can It Be Cooked

    Eggplant is a member of the nightshades family, which also includes tomatoes and peppers. It has been said that many useful medications derive from this family. Most people know of the purple eggplant, but eggplants can also be white or striped, pear-shaped or cylindrical shape. They range in size and can be as small as a golf ball or as large as a football.

    Cultures all over the world use eggplant in their cuisines. From Italian eggplant parmesan to Turkish baba ganoush to spicy garlic Japanese or Asian eggplant, eggplant is a tasty, filling, and healthful vegetable. Because of its hearty texture, eggplant is often used as a meat in vegan meal plans.

    Eggplant is easy to prepare. It isn’t hard to slice and can be cut into rounds, cubes, wedges, strips, etc. It can be sauteed, roasted, fried, grilled, baked, or steamed. Eggplant also pairs well with any variety of protein – chicken, fish, tofu, to name a few.

    How Many Calories In Eggplant Kebab

    Eggplant kebab, which is frequently consumed especially in the Eastern regions, is shown as a unique flavor for those who love to consume meat. This unique type of food loses its innocence when it comes to calorie counting. This dish, which is prepared by frying the eggplants before its preparation, contains a high amount of oil. It is very inconvenient in terms of both cholesterol and calories. Therefore, it is not recommended for those who follow a diet or have weight problems.

    This food, which has different recipes in which eggplants are not fried, can be consumed very rarely due to its nutritious structure, even though it is high in calories. Eggplant kebab, which can be enhanced both in taste and in nutrition by adding vegetables to it, is rich in pulp and protein. The average eggplant kebab calorie calculation is as follows:

    • 1 Portion of Eggplant Kebab : 276 kcal
    • 1 Portion Eggplant Kebab with Meatballs : 282 kcal

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    What Snacks Have No Carbs

    Eggs/Egg Muffins. If youve been carb-free eating for even a week, youve probably figured out that eggs are your best friend. Mediterranean lettuce wraps. Another good staple carb-free snack is a fresh lettuce wrap. Pepperoni Slices. Olives. Salmon or canned fish. Celery. Cucumbers and pickles. Cold cut roll-ups.

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    Can You Eat Eggplant On Keto

    Eggplant low carb? â

    Almost anyone can manage to fit in some eggplant into their ketogenic diet.

    Eggplants are a low-carbohydrate nutrient-dense vegetable, meaning they contain a good amount of vitamins and minerals with few calories.

    You see, your carbohydrates for the day can be seen almost like a budget you get to spend daily. What you choose to spend your budget on is entirely up to you.

    While there may be better choices than others to fill your carbs with, only you can decide whether fitting in certain foods are worth it to you or not.

    Is eggplant parmesan keto friendly? Most traditional eggplant parmesans are not keto friendly, but I give you a keto friendly recipe for one down below.

    Also Check: How Many Carbs Are In Brussel Sprouts

    Eggplant Is A Low Carb Option For People With Diabetes

    Learn About the Benefits of Eggplant

    Type 2 diabetes management requires eating a healthy diet rich in non-starchy vegetables, lean protein, healthy fats and a moderate amount of complex carbohydrates that are rich in fiber. Oftentimes, people with diabetes have trouble coming up with healthy meal choices that include vegetables. They find that vegetables are boring, tasteless or unappealing in appearance. As a result, they get stuck eating the same old thing day-to-day, which may lead to cravings for other unhealthy foods. When checking out produce for healthy additions to your diet, don’t forget the eggplant. It’s a low-carbohydrate, high-fiber vegetable that has infinite possibilities for adding variety to your meals. Eggplant can take on many flavors, too, which makes it easy to prepare too.

    How Much Fiber In Eggplant

    Eggplant provides 3 grams of fiber. Any sort of carbohydrate that your body cannot digest is referred to be fiber. The fact that fiber isnt used as fuel by your body doesnt make it any less beneficial to your general health. Simply put, fiber is a form of carbohydrate in naturally occurring plant-based meals but is not entirely digested by people.

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    Middle East And The Mediterranean

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    Eggplant is often stewed, as in the French ratatouille, or deep-fried as in the Italianparmigiana di melanzane, the Turkish karnıyarık, or Turkish, Greek, and Levantinemusakka/moussaka, and Middle Eastern and South Asian dishes. Eggplants can also be battered before deep-frying and served with a sauce made of tahini and tamarind. In Iranian cuisine, it is blended with whey as kashk e bademjan, tomatoes as mirza ghassemi, or made into stew as khoresht-e-bademjan. It can be sliced and deep-fried, then served with plain yogurt , such as in theTurkish dishpatlıcan kızartması , or without yogurt, as in patlıcan ÅakÅuka. Perhaps the best-known Turkish eggplant dishes are imam bayıldı and karnıyarık . It may also be roasted in its skin until charred, so the pulp can be removed and blended with other ingredients, such as lemon, tahini, and garlic, as in the Arabbaba ghanoush and the similar Greekmelitzanosalata. A mix of roasted eggplant, roasted red peppers, chopped onions, tomatoes, mushrooms, carrots, celery, and spices is called zacuscÄ in Romania, and ajvar or pinjur in the Balkans.


    In Iran, unlike places like Greece, Turkey, and North Africa, eggplant is cooked peeled and usually seasoned with cinnamon or especially turmeric. Most eggplant dishes are classified as nankhoreshi , and they are commonly served as snacks alongside alcoholic beverages.

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