Vegetables: Beet Bell Pepper Broccoli Carrot All →

Catalog › Vegetables › Eggplant

Eggplant: Fiber Breakdown, Calories, and Daily Value

The porous flesh is rich in soluble pectin, and the purple skin brings anthocyanin nasunin. The main eggplant trick: frying turns it into an oil sponge, while roasting keeps it light.

🍆

🌿 1 serving cooked (~150 g / 5.3 oz)

Vegetables

🌿 Dietary Fiber

1 serving cooked (~150 g / 5.3 oz) 4.5 g

Soluble

2.0 g (45%)

Insoluble

2.5 g (55%)

Per 100g: 3.0 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving cooked (~150 g / 5.3 oz) 37.5 kcal

Per 100g: 25.0 kcal

25 kcal per 100 g (~3.5 oz) raw. But 100 g of porous eggplant flesh can absorb 70-80 g of oil, pushing a serving to 300-400 kcal.

⚡ Glycemic Index (GI)

1 serving cooked (~150 g / 5.3 oz) 15-20 (Low)

Per 100g: 20

Glycemic index 15-20: eggplant has little effect on blood sugar, and the glycemic load of a serving is under 1.

💡 Popular eggplant varieties and types

Fiber content is about the same across common varieties: 3.0 g per 100 g.

🍆 Classic purple: dark skin with anthocyanin nasunin and dense flesh.

🌱 Early / young harvest: more tender flesh and fewer coarse seeds; soluble pectin holds moisture well.

🌾 Specialty variety: thick skin and small seeds provide more insoluble fiber.

✨ Choose firm, young, medium-sized eggplants. Overripe ones can darken and taste bitter because of solanine.

⚡ Quick Fiber Calculator (Eggplant)

One click, no registration

1 port

🟢 You ate 4.5 g of fiber — that is 15% of your daily norm (30 g)!

How Fiber and Nutrients in Eggplant Support Daily Wellness

How eggplant helps with weight management

Eggplant gives you volume, water, and fiber for very few calories. That can help you feel full longer, as long as you skip deep frying.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good fullness from volume and fiber

Caloric Density 25 kcal

Optimal density for a roasted dish

Effect on the digestive tract and gut movement

Eggplant flesh is naturally low in acid and, when gently cooked, tends to be gentle on digestion. Fried eggplant is a common trigger for heartburn or reflux due to heavy oil absorption. If your digestive tract is prone to discomfort, a moderate portion (up to about 75 g) is usually well tolerated; larger servings (over 180 g) can trigger bloating in some people due to natural sorbitol content.

Stomach «Softness» Scale

Irritating 7 / 10 (Comfortable when roasted and portioned moderately) Ideal

GI Stimulation Score 🌿 Natural gut rhythm Gentle movement without irritating the gut lining when eggplant is cooked without frying.

Microbiome fermentation and a glycemic shield

🩸 Feeding gut microbes
Soluble pectin serves as food for helpful bacteria in the colon, which turn it into short-chain fatty acids.

🛡️ Butyrate production
Butyrate helps feed colon cells and supports the gut barrier.

🌿 Glycemic shield
Fiber slows carb absorption from a meal, and eggplant itself barely raises blood sugar.

Prebiotic value

Fiber 4.5 g Pectin and nasunin

Feeds friendly bacteria

Glycemic buffer 🛡️ Glycemic load per serving under 1 No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Eggplant

🥗 Raw form

Fresh product (maximum structure and antioxidants)

Whole structure: Intact plant cells encourage more chewing.
Skin anthocyanins: The purple skin contains nasunin, an antioxidant associated with protecting cell membranes.
Slow breakdown: Fiber helps you stay full longer and softens the blood-sugar impact.

🔥 Thermal processing

After cooking

Softened cell walls: Roasting or simmering softens pectin and cellulose, reducing mechanical stress on the gut.
Careful with frying: Porous flesh can absorb 70-80 g of oil per 100 g, so calories can jump sharply.
Easier digestion: Cooked flesh without frying can suit sensitive stomachs; skin and seeds can be removed.

Culinary Constructor & Alternatives

Best Food Combinations with Eggplant

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Roasted Eggplant with Lentils and Tomato

🍆

Eggplant Ingredient

+4.5 g

🍲

Lentils Ingredient

+11.85 g

🍅

Tomato Ingredient

+1.8 g

🟢 Total in plate: 18.2 g of fiber (61% of norm)

💡 Quick prep: Roast eggplant halves, then top with lentils and tomatoes for a hearty, plant-forward lunch. The fiber and roasted flavor make it feel satisfying without meat.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Beet 2.8 g / 100g 🌶️ Bell Pepper 2.5 g / 100g 🥦 Broccoli 2.6 g / 100g 🥕 Carrot 2.8 g / 100g