Eggplant dip
Common food
Photo: Wikipedia
Eggplant dip, often called baba ghanoush or mutabal, is a creamy, smoky spread made from roasted or grilled eggplant blended with tahini, lemon juice, and garlic. Its texture is luxuriously smooth with a subtle, earthy sweetness and a hint of char. Nutritionally, it's a low-calorie, high-fiber option that provides healthy fats from tahini.
Calorie split: 10% protein · 17% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People adore its complex, smoky flavor profile and velvety texture, which make it a versatile centerpiece for mezze platters. It's deeply rooted in Middle Eastern and Mediterranean culinary traditions, often evoking a sense of communal, rustic dining.
⚠️ Watch-outs & how to enjoy it better
The dip can be high in sodium if heavily salted, and the tahini content adds calories and fat, which may concern those monitoring intake. To counteract, use low-sodium ingredients, practice portion control (2-3 tablespoons per serving), and pair it with crunchy, non-starchy vegetables like cucumber or bell pepper strips instead of pita bread.
Key benefits
- Rich in dietary fiber for digestive health
- Contains heart-healthy monounsaturated fats from tahini
- Provides antioxidants like nasunin from eggplant skin
- Low in calories, making it a light yet satisfying dip
- Good source of plant-based protein when paired with bread or vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The smoky flavor in traditional eggplant dip comes from charring the whole eggplant directly over an open flame or under a broiler until the skin blackens and the flesh becomes tender and infused with smoke.
Full nutrition (USDA data · scales with serving)
| Water | 70.4 g |
| Energy | 183 kcal |
| Protein | 4.8 g |
| Total lipid (fat) | 15.0 g |
| Carbohydrate, by difference | 8.2 g |
| Fiber, total dietary | 3.9 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 83.0 mg |
| Phosphorus, P | 164 mg |
| Potassium, K | 264 mg |
| Sodium, Na | 209 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.39 mg |
| Selenium, Se | 9.7 ug |
| Vitamin C, total ascorbic acid | 7.1 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 39.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 39.0 ug |
| Choline, total | 11.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 82.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 96.0 ug |
| Vitamin E (alpha-tocopherol) | 0.72 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 24.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 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 | 0.03 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.69 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 6.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.6 g |
| PUFA 18:2 | 5.5 g |
| PUFA 18:3 | 0.07 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 |
| Cholesterol | 0.00 mg |
FAQ
Is eggplant dip the same as baba ghanoush?
While often used interchangeably, baba ghanoush is a specific Levantine version that always includes tahini. Other regional variations like Greek melitzanosalata or Turkish mutabal might use different herbs, spices, or omit tahini.
How do I get the smoky flavor without a grill?
You can broil the eggplant in the oven on high heat, turning occasionally, until the skin is charred and blistered. Alternatively, roast it whole at a high temperature (400°F/200°C) for a milder smokiness.
Can I make it ahead of time?
Yes, it often tastes better after the flavors meld. Store it in an airtight container in the refrigerator for up to 4 days. The surface may darken slightly; just stir before serving.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.83 kcal/g · 10% calories from protein · 3.9 g fiber · 2.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.