How Many Calories in Eggplant? Nutrition & Macros
A cup of cubed eggplant (82 g) has 21 calories
Protein 0.8g · Carbs 4.8g · Fat 0.1g
Eggplant is a very low-calorie vegetable with just 25 kcal per 100 g and about 2.88 g of net carbs (5.88 g total carbs minus 3.0 g fiber). Its spongy, porous texture is both a blessing and a trap — raw or grilled, it stays extremely light, but when fried it absorbs enormous amounts of oil, potentially pushing calories to 180+ kcal per 100 g. Eggplant provides good fiber (3.0 g), potassium (229 mg), and manganese (0.232 mg) per 100 g, and is a staple in Mediterranean, Middle Eastern, and Asian cuisines — from moussaka and baba ganoush to Thai curries. Here is everything you need to know about eggplant calories and macros, based on USDA data. Eggplant is roughly 92% water by weight.
105 kJ · per 100g · Water: 92.3 g
Calorie Calculator: Eggplant (Raw)
82 g Eggplant (Raw) contains 21 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cubed (82 g) | 21 kcal | 0.8g | 4.8g | 0.1g |
| 1 medium eggplant (458 g) | 115 kcal | 4.5g | 26.9g | 0.8g |
| 100 grams | 25 kcal | 1g | 5.9g | 0.2g |
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Eggplant (Raw) — Nutrition Facts
| Eggplant (Raw) | per 100g |
|---|---|
| Calories | 25 kcal |
| Protein | 0.98 g |
| Fat | 0.18 g |
| Carbs | 5.88 g |
| Fiber | 3 g |
| Sugar | 3.53 g |
| Sodium | 2 mg |
| Potassium | 229 mg |
| Magnesium | 14 mg |
| Phosphorus | 24 mg |
| Vitamin C | 2.2 mg |
| Vitamin B6 | 0.084 mg |
| Folate | 22 mcg |
| Manganese | 0.232 mg |
| Water | 92.3 g |
Source: USDA FoodData Central (FDC ID: 169228) · Data verified April 2026
Variations
Raw (default)
25 kcal per 100 g. Raw eggplant has a slightly spongy texture and mild, slightly bitter taste. Not commonly eaten raw but can be thinly sliced in salads. Maximum retention of fiber (3.0 g), potassium (229 mg), and vitamin C (2.2 mg). About 2.88 g net carbs per 100 g.
Grilled (without oil)
Approximately 35 kcal per 100 g. Grilling without oil causes some water loss, concentrating nutrients and calories slightly. The flesh becomes creamy and smoky — ideal for baba ganoush, grilled vegetable platters, or as a side dish. Fiber and potassium are fully retained. A great low-calorie preparation that brings out the best flavor without adding fat.
Fried (in oil)
Approximately 180 kcal per 100 g — over 7 times more calories than raw! Eggplant's spongy flesh absorbs oil like no other vegetable. A single cup of fried eggplant can contain 2–4 tablespoons of absorbed oil (240–480 extra calories). Classic dishes like moussaka, eggplant parmesan, and battered tempura are calorie-dense despite the vegetable base. To reduce oil absorption: salt and press first, use an air fryer, or brush slices with minimal oil before baking.
Dietary Perspectives
For Weight Loss
Raw or grilled eggplant is outstanding for weight loss — only 25 kcal per 100 g with 3.0 g of fiber for satiety. A whole medium eggplant (458 g) has just 115 calories! But beware of the cooking method — eggplant's spongy texture absorbs oil aggressively. Fried eggplant can reach 180+ kcal per 100 g, turning a diet-friendly vegetable into a calorie bomb. Grill, bake, or roast without oil for the best results. Use eggplant slices as a low-calorie base for toppings or layer them into casseroles to add volume without adding significant calories.
For Athletic Performance
Eggplant is not a significant calorie or protein source — just 25 kcal and 0.98 g protein per 100 g. However, it offers good potassium (229 mg per 100 g) for electrolyte balance and decent fiber (3.0 g) for digestive regularity. Best used as a volume filler to stretch meals rather than a primary fuel source. Pairs well with protein-rich foods in post-workout meals — grilled eggplant with chicken or fish makes a satisfying, low-calorie plate. The manganese (0.232 mg) supports bone health and energy metabolism.
For Keto
Eggplant is excellent for keto — only 2.88 g net carbs per 100 g (5.88 g total carbs minus 3.0 g fiber). A full cup cubed (82 g) has just 2.4 g net carbs. It is incredibly versatile as a keto substitute: eggplant slices can replace pasta layers in lasagna, serve as bread in sandwiches, or function as pizza crust when sliced thin and baked. Baba ganoush (grilled eggplant dip) is a great keto snack. The key is preparation — grill or bake without breading to keep it keto-compliant. Avoid eggplant parmesan with breadcrumb coating, which adds significant carbs.
Frequently Asked Questions
How many calories are in eggplant?
Raw eggplant has 25 calories per 100 g. A cup of cubed eggplant (82 g) contains about 20 calories, and a whole medium eggplant (458 g) has roughly 115 calories. The low calorie count comes from its high water content (about 92%) and virtually no fat (0.18 g per 100 g). However, cooking method matters enormously — fried eggplant can reach 180+ kcal per 100 g due to oil absorption.
How many carbs are in eggplant?
Per 100 g, raw eggplant has 5.88 g total carbs with 3.0 g of fiber, giving about 2.88 g net carbs. A cup of cubed eggplant (82 g) has only about 2.4 g net carbs. The sugar content is 3.53 g per 100 g — moderate for a vegetable but still low in absolute terms. Eggplant is a good choice for low-carb and keto diets.
Is eggplant healthy?
Yes, eggplant is a nutrient-dense, low-calorie food. It provides 3.0 g of fiber per 100 g (12% of daily value), supporting digestive health. It contains potassium (229 mg), manganese (0.232 mg), folate (22 mcg), and vitamin C (2.2 mg). The purple skin is rich in nasunin, an anthocyanin antioxidant linked to cell membrane protection. At just 25 kcal per 100 g, it is one of the most nutritious foods per calorie.
Why does eggplant absorb so much oil?
Eggplant's flesh has a spongy, porous cellular structure with many air pockets. When heated in oil, the air escapes and oil rushes in to fill the voids — a single cup of cubed eggplant can absorb 2-4 tablespoons of oil when fried, adding 240-480 calories. To minimize oil absorption: salt and press slices for 30 minutes (collapses air pockets), brush with oil instead of frying, grill or bake at high heat (200+ °C), or use an air fryer.
Is eggplant good for weight loss?
Raw or grilled eggplant is excellent for weight loss — just 25 kcal per 100 g with 3.0 g of fiber for satiety. A whole medium eggplant (458 g) has only 115 calories, making it outstanding for volume eating. The key is cooking method: grill, bake, or roast without oil to keep calories low. Avoid fried eggplant dishes like eggplant parmesan or tempura, which can easily exceed 200 kcal per 100 g due to oil absorption and breading.
Is eggplant keto-friendly?
Eggplant is very keto-friendly with only 2.88 g net carbs per 100 g (5.88 g total carbs minus 3.0 g fiber). A full cup cubed (82 g) has just 2.4 g net carbs. It is an excellent keto substitute: eggplant slices can replace pasta layers in lasagna, serve as sandwich bread, or function as pizza crust when sliced and baked. Grill or bake without breading to keep it keto-compliant.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Eggplant (Raw) | 25 | 0.98g | 5.88g | 0.18g |
| Zucchini (Raw) | 17 | 1.21g | 3.11g | 0.32g |
| Bell Pepper (Red, Raw) | 26 | 0.99g | 6.03g | 0.3g |
| Mushrooms (White) | 22 | 3.09g | 3.26g | 0.34g |
| Tomato | 18 | 0.88g | 3.89g | 0.2g |
per 100g
Per 100 g, raw eggplant has 25 kcal with 0.98 g of protein, 0.18 g of fat, and 5.88 g of carbs (3.0 g fiber, about 2.88 g net carbs). It is comparable to zucchini (17 kcal) and bell pepper (31 kcal) — all low-calorie, high-water vegetables well suited for volume eating.
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