Eggplant, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Raw eggplant is a spongy, pale-fleshed vegetable with a mild, slightly bitter taste and a subtle, earthy aroma. Its skin ranges from deep purple to white or green, and its texture is soft and absorbent when cooked, though it can be somewhat astringent raw. Nutritionally, it is low in calories and rich in fiber, making it a light, filling addition to meals.
💚 Why it's loved
People love eggplant for its remarkable ability to soak up sauces, spices, and oils, transforming into a rich, savory dish. It is a staple in many cuisines, celebrated for its creamy texture when cooked and its role in iconic dishes like moussaka and baba ghanoush.
⚠️ Watch-outs & how to enjoy it better
Raw eggplant can be bitter and have a spongy texture, which some find unappealing. It contains solanine, a compound that may cause digestive discomfort in sensitive individuals, and can absorb excess oil if not cooked properly. To counteract bitterness, salt and drain eggplant before cooking, and pair it with healthy fats like olive oil or protein to balance its texture and flavor.
Key benefits
- High in dietary fiber (3g per 100g), aiding digestion and satiety.
- Very low in calories (25 kcal per 100g), supporting weight management.
- Contains antioxidants like nasunin, which may protect cell membranes.
- Provides small amounts of potassium and vitamin B6.
- Versatile in cooking, absorbing flavors and textures from other ingredients.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Eggplant is technically a berry, and its name comes from the egg-shaped varieties that were once common in Europe.
Full nutrition (scales with serving)
| Water | 92.3 g |
| Energy | 25.0 kcal |
| Energy | 104 kj |
| Protein | 0.98 g |
| Total lipid (fat) | 0.18 g |
| Ash | 0.66 g |
| Carbohydrate, by difference | 5.9 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 3.5 g |
| Sucrose | 0.26 g |
| Glucose | 1.6 g |
| Fructose | 1.5 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.23 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 24.0 mg |
| Potassium, K | 229 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.16 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.23 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.65 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 6.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 23.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 36.0 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 7.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.04 g |
| Leucine | 0.06 g |
| Lysine | 0.05 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.05 g |
| Arginine | 0.06 g |
| Histidine | 0.02 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.19 g |
| Glycine | 0.04 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
FAQ
Is raw eggplant safe to eat?
Yes, raw eggplant is safe to eat, but it can be bitter and astringent. Cooking it softens the texture and reduces bitterness.
How do I reduce the bitterness in eggplant?
Salt the eggplant slices and let them sit for 30 minutes to draw out moisture and bitterness, then rinse and pat dry before cooking.
Can eggplant be part of a low-carb diet?
Yes, with only 5.88g of carbs per 100g, eggplant is a low-carb vegetable suitable for ketogenic and low-carb diets.
Does eggplant contain any allergens?
Eggplant is part of the nightshade family, which can cause reactions in some people. It is not a common allergen but may trigger sensitivities in individuals with nightshade intolerance.