Calorie content and composition of eggplant
Eggplant is a perennial herb of the Solanaceae family, the fruits of which are used in cooking. The vegetable contains many useful trace elements. The calorie content of eggplant is taken into account when drawing up diets for losing weight and preventing treatment. It varies depending on the cooking method.
Calorie content and composition of eggplant
Composition and nutritional value
Calorie content of eggplant: per 100 g of raw product - 25 kcal. This is a small part of the daily value, so the vegetable is considered low in calories. The glycemic index allows you to eat a product with diabetes.
Energy value of eggplant (BZHU indicator) per 100g:
- proteins - 1.18 g (4.8 kcal);
- fats - 0.097 g (1.3 kcal);
- carbohydrates - 4.61 g (18.2 kcal).
Nutritional value of eggplant (g):
- dietary fiber - 2.45;
- water - 93.4;
- ash - 0.46;
- monosaccharides and disaccharides - 3.55;
- starch - 1;
- organic acids - 0.18.
Vitamin composition (mg):
- vitamin A - 2.8;
- vitamin C - 4.7;
- vitamin PP - 0.018;
- vitamin B1 - 0.05;
- vitamin B6 - 0.18;
- vitamin B9 - 18.6;
- vitamin E - 0.17;
- beta-carotene - 0.22.
Mineral composition (mg):
- zinc - 0.3;
- calcium - 15;
- potassium - 240;
- manganese - 0.22;
- iron - 0.5;
- aluminum - 816;
- fluorine - 11;
- iodine - 2.3;
- boron - 102;
- sodium - 5;
- phosphorus - 35;
- magnesium - 10;
- copper - 136;
- cobalt - 0.8;
- sulfur - 15.
Beneficial features
Lowers cholesterol
Due to the chemical composition, the following beneficial properties are distinguished:
- normalizes the level of hemoglobin;
- improves liver and kidney function;
- acts as a diuretic;
- the potassium content in eggplants has a positive effect on the work of the cardiovascular system;
- lowers cholesterol levels;
- normalizes fat, water and salt metabolism in the body;
- prevents the appearance of cancer;
- resists viruses and infections;
- has antiseptic and anti-inflammatory effects.
Regular consumption of the vegetable prevents the accumulation of harmful substances in the body. It is also used as a real medicine in the treatment of gout. The nutritional value and chemical composition improves blood vessels and has a positive effect on the nervous system.
Eggplant during pregnancy
Fruits improve blood microcirculation and strengthen immunity. Also, potassium in eggplants normalizes water balance, which is useful during pregnancy. During this period, it is forbidden to eat fried fruits - they are difficult to digest and more high-calorie, so the product is baked, boiled or stewed.
Calorie content of eggplant
Baked and boiled
The composition and calorie content of eggplants baked in the oven:
- proteins - 1.4 g;
- fats - 2.3 g;
- carbohydrates - 4.2 g.
The calorie content of baked eggplant is low, only 42.8 kcal. When cooked, the carbohydrates and protein in the eggplant are retained. The calories of boiled eggplant do not differ from baked eggplant, but boiled eggplant is easier to digest.
Fried
The calorie content of fried eggplants per 100 g is 132 kcal.To reduce the indicator to 90 kcal, before cooking, it is soaked in warm water for 2 hours.
Energy value (g):
- proteins - 0.8;
- fats - 8.1;
- carbohydrates - 10.2.
Stewed
The calorie content of stewed eggplant is 38 kcal per 100g.
Energy value (g):
- proteins - 1.2;
- fats - 1.9;
- carbohydrates - 5.2.
Pickled
Eggplant pickled with vinegar
Pickled eggplants contain 90 calories per 100 g. To make the product as dietary as possible, it is pickled with vinegar.
Energy value of pickled fruits (g):
- proteins - 0.61;
- fats - 5.6,
- carbohydrates - 2.3.
Eggplant Parmegiano
The calorie content of Parmigiano eggplant is 95 kcal, containing 8 g of protein, 6 fats and 3.5 carbohydrates. This is a healthy and low-calorie product. Due to cheese, nutrients are better absorbed.
In korean
Calories in Korean eggplant do not exceed 110 kcal. The disadvantage is the lack of protein in the product.
Energy value (g):
- fats - 9;
- carbohydrates - 6.4.
Canned
Canned fruits are low in calories - only 50 kcal. Such a product contains pectins in the composition, which additionally reveal the beneficial properties of the vegetable.
Energy value (g):
- proteins - 0.9;
- fats - 0.7;
- carbohydrates - 7.27.
The calorie content of eggplant caviar depends on the ingredients used. For the product to be dietary, you should use fresh food with a minimum amount of oil.
Contraindications
Contraindications to use:
- diseases of the gastrointestinal tract;
- arthrosis;
- acute form of gout;
- ulcer;
- bowel and pancreatic diseases.
It is required to adhere to the cooking rate and choose only high-quality fruits. Overripe vegetables should not be eaten because they contain a lot of solanine. It causes symptoms of poisoning, headaches, and hallucinations. Also, the fruits are forbidden to be consumed without heat treatment.
Correct selection and storage
In order for the eggplant to have a minimum amount of calories and a maximum content of nutrients, you should buy only fresh fruits. They are devoid of bitterness in taste and are sweeter.
You can determine the freshness by the condition of the peel near the stalk. It should not differ from the color of the rest of the fruit and have dark spots.
Canning and freezing are suitable for long-term storage. These methods leave 80% of the nutrients. Fruits are stored for no more than 6 months. So that the fruits do not lose nutrients, they are thawed as quickly as possible.
Conclusion
During the preparation of the product, you should not use a lot of vegetable oil - this increases the calorie content of the eggplant several times. Better to use refined olive or sunflower oil.
The fruits go well with tomatoes, garlic, bell peppers and cilantro. To quickly determine the freshness of the fruit, press on it. If it's elastic, then it's worth buying.