Not only is dark purple eggplant a visually impressive vegetable, but it also provides gut- and heart-healthy nutrients. And it can be used in so many ways, you’re sure to find a tasty way to incorporate it into your meals.
Eggplant is very low in calories, but manages to pack in plenty of healthy essential nutrients, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. In particular, its skin is a great source of both fiber and antioxidants, she says.
This vegetable also has water in it, “which is obviously good for you,” she adds.
Whether you’re a longtime fan of eggplant or looking to become a convert, dietitians say there are plenty of reasons to put it on your personal menu.
Eggplant Nutrition
In a cup of cooked eggplant, you’ll find:
35 calories0.8 grams protein0.2 grams fat8.6 grams carbohydrate2.5 grams fiberEggplant Benefits
One of the biggest nutritional benefits of eggplant is its fiber content. For just 35 calories per cup, you’ll get almost 3 grams of dietary fiber, which supports your gut health and so much more, Rizzo says.
“People don’t realize that fiber binds cholesterol in the body, and then it actually helps you take cholesterol out of your body,” she explains, which has major benefits for heart health. And fiber helps you feel fuller, she adds.
The other big benefit of eggplant is that it’s rich in antioxidants, which also support heart health.
“Eggplant has a lot of polyphenols, one of which is in anthocyanin, which gives it that deep purple, blue color,” Shelly Wegman, registered dietitian with UNC Rex Nutrition Services, told TODAY.com recently. You can also find anthocyanins in other similarly-hued foods such as blueberries and blackberries.
Although you may have heard that plant foods in the nightshade category — including eggplants and tomatoes — can cause inflammation in the body, Rizzo says, in fact, the opposite is true.
Anthocyanins have benefits for heart health and can help combat free radical damage, giving them anti-inflammatory benefits as well, she explains.
“They fight chronic inflammation, which lasts for a long period of time and is associated with chronic diseases, like heart disease, cancer, and even things like dementia and Alzheimer’s,” Rizzo says. “If you eat foods that are rich in antioxidants, that lowers the inflammation and that lowers the risk of those diseases over time.”
And these uniquely healthful compounds are part of why Wegman named eggplant one of the healthiest summer vegetables you can eat.
Along with antioxidants, eggplant also provides some essential vitamins and minerals, Wegman says, including potassium, folate and manganese.
She calls out the manganese in particular, which “contributes to the metabolism of glucose, carbohydrates, cholesterol and amino acids,” Wegman explains. “Manganese also aids in with the blood clotting process, so it helps wound healing,” she adds.
Manganese is a trace mineral, so we only need a little bit of it to meet our body’s requirements. And eggplant is a good source.
Best Ways to Cook With Eggplant
A staple in many cuisines around the world, eggplant has a unique texture and mild taste that make it an impressively versatile veggie in the kitchen.
While the skin can be a little tough, it’s full of nutrients. And the inner flesh has a characteristically spongy texture that absorbs flavor and, when cooked down even further, can be blitzed into dips like baba ganoush.
Some people also find eggplant to have a “meaty” texture, Rizzo notes, making it a possible meat substitute in some dishes, including eggplant meatballs and eggplant parmesan. Of course, eggplant isn’t a perfect replacement for beef or chicken, but these meals can be fun, delicious ways to use the veggie to its advantage.
Here are a few ways to use this healthy vegetable in your cooking: