Eggplant - Nutrition Facts, Health Benefits & Recipes
Nutritional Information (100g)
Eggplant, also known as aubergine, is a low-calorie vegetable that's rich in fiber and antioxidants. It's a great addition to a balanced diet.
- Calories: 25 kcal
- Carbohydrates: 6 g
- Fiber: 3 g
- Sugar: 3 g
- Protein: 1 g
- Fat: 0.2 g
- Vitamin C: 2% of the Daily Value (DV)
- Potassium: 230 mg
Eggplant is low in calories and rich in antioxidants, which can help protect your body from damage by free radicals. It's also a good source of dietary fiber.
Health Benefits of Eggplant
- Rich in Antioxidants: Eggplant contains nasunin, an antioxidant that helps protect cells from oxidative damage.
- Supports Heart Health: The fiber and antioxidants in eggplant may help lower cholesterol levels and improve heart health.
- Aids Digestion: High fiber content promotes healthy digestion and can help prevent constipation.
- Supports Weight Management: Eggplant is low in calories and high in fiber, which can help with weight control by promoting satiety.
- Improves Skin Health: The antioxidants in eggplant can help reduce signs of aging and promote healthy skin.
Potential Risks and Side Effects
- Allergic Reactions: Some individuals may have allergic reactions to eggplant, causing symptoms like itching or swelling.
- High Solanine Content: Eggplant contains solanine, a natural toxin. While the levels are usually low, consuming large amounts may cause digestive discomfort.
- Interactions with Medications: Eggplant may interact with certain medications, especially those used to manage diabetes. Consult with a healthcare provider if you have concerns.
Delicious Eggplant Recipes
1. Eggplant Parmesan
A classic Italian dish that's both hearty and satisfying.
Ingredients:
- 2 medium eggplants, sliced
- 2 cups marinara sauce
- 1 cup shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1 cup breadcrumbs
- 2 eggs, beaten
- Olive oil for frying
Instructions:
Preheat your oven to 190°C (375°F). Dip eggplant slices in beaten eggs, then coat with breadcrumbs. Fry in olive oil until golden. Layer eggplant in a baking dish, alternating with marinara sauce and cheeses. Bake for 25-30 minutes until bubbly and golden.
2. Grilled Eggplant
A simple and delicious way to enjoy eggplant with minimal ingredients.
Ingredients:
- 2 large eggplants, sliced
- 2 tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
Preheat the grill to medium-high heat. Brush eggplant slices with olive oil and season with oregano, salt, and pepper. Grill for 4-5 minutes per side, or until tender and grill marks appear. Serve as a side dish or topping for salads.