Eggplant is a widely used vegetable in many cuisines around the world, and 1 cup of cubed cooked eggplant with added fat provides 66 calories. This versatile vegetable is a great addition to any dish and can be used in a variety of recipes.

In addition to being a low-calorie option, cooked eggplant also provides various nutrients. It is a good source of fiber and vitamins such as vitamin C, vitamin K, and vitamin B6. Eggplant also has a high water content, which makes it a good option for hydration.

In this article, we'll explore the nutritional value of eggplant, its benefits, and some healthy recipes that you can make with eggplant. We'll also provide some cooking tips so that you can incorporate this versatile vegetable into your diet in a delicious and healthy way.

Calories in 1 Cup Cubed Cooked Eggplant

As mentioned earlier, 1 cup of cubed cooked eggplant with added fat provides 66 calories. This makes it a low-calorie option that can be incorporated into a variety of dishes.

Fat Content of 1 Cup Cubed Cooked Eggplant

1 cup of cubed cooked eggplant with added fat provides 3.6 grams of fat, which makes up about 5% of the recommended daily intake for an individual on a 2,000 calorie per day diet. Most of the fat in eggplant is unsaturated, which is considered a healthy type of fat that can help lower cholesterol levels and reduce the risk of heart disease.

Carbohydrate Content of 1 Cup Cubed Cooked Eggplant

1 cup of cubed cooked eggplant with added fat provides 8.6 grams of carbohydrates, which includes 3.6 grams of fiber and 2.6 grams of sugar. The fiber in eggplant can help promote digestive health and enhance feelings of fullness, which can aid in weight management.

Protein Content of 1 Cup Cubed Cooked Eggplant

1 cup of cubed cooked eggplant with added fat provides 1.4 grams of protein, which is a relatively low amount. However, eggplant can still be a good source of plant-based protein when combined with other protein-rich foods in a meal.

Fiber Content of 1 Cup Cubed Cooked Eggplant

1 cup of cubed cooked eggplant with added fat provides 3.6 grams of fiber, which is about 14% of the recommended daily intake for an individual on a 2,000 calorie per day diet. Fiber is important for maintaining digestive health, balancing blood sugar levels, and reducing the risk of certain diseases such as heart disease and diabetes.

Vitamin and Mineral Content of 1 Cup Cubed Cooked Eggplant

1 cup of cubed cooked eggplant with added fat provides various vitamins and minerals, including:

• Vitamin C: 3.5 mg, which is about 4% of the recommended daily intake
• Vitamin K: 3.5 mcg, which is about 4% of the recommended daily intake
• Vitamin B6: 0.1 mg, which is about 6% of the recommended daily intake
• Potassium: 233 mg, which is about 5% of the recommended daily intake
• Magnesium: 18 mg, which is about 4% of the recommended daily intake

Healthy Recipes with Eggplant

Eggplant can be used in a variety of healthy recipes, such as:

• Eggplant Parmesan: A classic Italian dish that can be made healthier by baking the eggplant instead of frying it and using a low-fat cheese.
• Baba Ghanoush: A Mediterranean dip made with roasted eggplant, tahini, lemon juice, and garlic.
• Grilled Eggplant: Simple and delicious, grilled eggplant can be a great side dish or added to salads or sandwiches.

Cooking Tips for Eggplant

To prepare eggplant for cooking, it's best to slice it and sprinkle it generously with salt to draw out any bitterness. Let it sit for about 30 minutes, then rinse and pat dry with a paper towel before using in your recipe. Eggplant can be grilled, roasted, baked, or stir-fried for various recipes. It's important to note that eggplant is like a sponge and can absorb a lot of oil during cooking, which can increase the overall calorie and fat content of the dish. To minimize the amount of oil absorbed, use a non-stick pan or a small amount of oil and spread it evenly over the eggplant slices before cooking.

Benefits of Including Eggplant in Your Diet

In addition to its low-calorie content and various nutrients, eggplant has several benefits when included in your diet, including:

• May help lower cholesterol levels
• May aid in weight management
• May reduce the risk of certain diseases such as heart disease and cancer
• May improve blood sugar control
• May promote digestive health

Eggplant Varieties and Uses

There are various eggplant varieties that vary in shape, size, and color. Some common varieties include Globe, Japanese, Italian, and Thai eggplant. Eggplant can be used in a variety of dishes, including stir-fries, stews, curries, and salads. It can also be used as a low-calorie substitute for pasta in dishes like Eggplant Lasagna or Eggplant Rollatini.