Eggplant: Calories, Nutrition Facts, and Health Benefits (2026)

Eggplant contains 21 calories per 1 cup cubed (82 g), with 0.8 g protein, 4.8 g carbohydrates, 2.5 g fiber, and 2.9 g sugar. It is low in fat at 0.1 g and provides 1.8 mg of vitamin C, contributing to 2% of the daily value. Additionally, eggplant is a good source of potassium, offering 188 mg per serving.

This page explores the nutritional profile of eggplant, focusing on its calorie content, fiber, and vitamins. It also discusses its impact on common dietary goals and compares it with other vegetables.

Eggplant Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides detailed information about eggplant's nutrient composition per serving.

Values are for 1 cup cubed (82 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	21	25	1%
Protein	0.8 g	1.0 g	2%
Carbohydrates	4.8 g	5.9 g	2%
Fiber	2.5 g	3.0 g	9%
Sugar	2.9 g	3.5 g	-
Fat	0.1 g	0.2 g	0%
Vitamin C	1.8 mg	2.2 mg	2%
Potassium	188 mg	229 mg	4%
Manganese	0.19 mg	0.23 mg	8%

About 81% of eggplant calories come from carbohydrates, 13% from protein and 6% from fat.

Eggplant by Health Goal

The by-goal ratings section evaluates how eggplant aligns with various dietary objectives, including weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Excellent	21 calories per serving with 2.5 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 1.8 mg vitamin C (2% DV)
Digestion	Good	2.5 g fiber per serving supports regularity
Heart health	Good	Potassium (188 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.8 g); best as a vitamin-rich choice, not a protein source

Eggplant and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Eggplant has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Eggplant Compares to Other Vegetables

In the comparison table, eggplant is assessed alongside other vegetables to highlight its nutritional advantages.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Eggplant	25	3.5	3.0	2.2
Zucchini	17	2.5	1.0	17.9
Bell Pepper	31	4.2	2.1	127.7
Tomato	18	2.6	1.2	13.7

Eggplant Myths, Checked

Eggplant absorbs huge amounts of oil , Misleading. It can, but salting or roasting instead of frying limits oil uptake.

Eggplant is packed with nutrients , Misleading. It is mostly fiber and water with modest vitamins; the skin has antioxidants.

How to Track Eggplant

Vegetable portions and cooking method both change the numbers, so the same eggplant can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log eggplant accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of eggplant?

One cup of cubed eggplant contains 21 calories, making it a low-calorie vegetable option for those monitoring their intake.

Is eggplant good for weight loss?

Eggplant can be beneficial for weight loss due to its low calorie and high fiber content, which promotes satiety.

Can people with diabetes eat eggplant?

People with diabetes can include eggplant in their diet, as it has a low glycemic index of about 15, which helps manage blood sugar levels.

How much fiber is in eggplant?

Eggplant provides 2.5 g of fiber per cup, which is beneficial for digestive health and can aid in weight management.

Is eggplant high in sugar?

Eggplant is low in sugar, containing only 2.9 g per cup, making it a suitable choice for those looking to reduce sugar intake.

Does eggplant soak up oil when cooked?

Eggplant does absorb oil when cooked, but using less oil can help minimize calorie intake while still achieving desired flavor.

Key Takeaways

• Eggplant has 21 calories per 1 cup cubed (82 g).
• It contains 0.8 g of protein per serving.
• Eggplant provides 4.8 g of carbohydrates, including 2.5 g of fiber.
• It has a low fat content of 0.1 g.
• Eggplant offers 1.8 mg of vitamin C, contributing to 2% of the daily value.
• The glycemic index of eggplant is approximately 15, indicating low blood sugar impact.