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Eggplant

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Eggplant Nutritional Information (per 100g)

Water: 92.3 g
Calories: 25 kcal
Protein: 1 g
Carbohydrate: 5.9 g
Dietary fiber: 3 g
Sugars: 3.5 g
Fat: 0.2 g
Polyunsaturated fat: 0.1 g
Vitamin C: 2.2 mg
Vitamin B3: 0.6 mg
Vitamin B6: 0.1 mg
Vitamin B9: 22 μg
Vitamin A: 1 μg
Vitamin E: 0.3 mg
Vitamin K: 3.5 μg
Calcium: 9 mg
Iron: 0.2 mg
Magnesium: 14 mg
Phosphorus: 24 mg
Potassium: 229 mg
Sodium: 2 mg
Zinc: 0.2 mg

Eggplant, also known as aubergine, is a fruit traditionally used in dishes such as baba ghanoush, moussaka and ratatouille. It can be prepared by roasting, deep frying, baking, or stewing, and while all these preparation methods differ, eggplant tends to retain its rich, slightly sweet flavour.

It has a wide variety of essential vitamins and minerals, potent and unique antioxidant benefits, and it reduces the risk of the biggest killer in the developed world: cardiovascular disease.

Eggplant has some fairly surprising nutritional benefits. One large eggplant, unpeeled (548g), contains 136 calories. You will also get 64% of your daily value (DV) of dietary fibre, 35% DV of potassium, 25% DV of vitamin B6, 20% DV of vitamin C, and 19% DV of magnesium.

Keeping your body in good shape requires a lot of nutrients from a lot of different sources, but what is great about eggplant is it has reasonable amounts of many nutrients, covering many bases.

It is also a potent source of antioxidants and has a number of proven benefits for decreasing the risk factors of cardiovascular disease. In particular, it’s peel has a unique antioxidant called nasunin that has been shown to successfully fight free radicals. This study showed that when dosed with paraquat, a highly toxic weed killer, nasunin protected the rats from damage to a degree.

Eggplant also benefits from having a broad range of other antioxidants. All of this is important because antioxidants prevent ‘free radical’ damage (that may lead to DNA damage, cell death and mutations), and thus have a broad spectrum of positive health effects.

Eggplant reduces some of the risk factors of cardiovascular disease. It may be linked to a reduction in cholesterol and weight, although this is based on animal trials. In the study just referenced, researchers found that feeding eggplant juice to rabbits with high cholesterol diets caused a reduction in cholesterol and weight gain.

In addition, it may have some benefits for lowering blood pressure. With high blood pressure and high cholesterol being such important risk factors for cardiovascular disease, eggplant is a great benefit to your cardiovascular health.