Nutritional Value and Health Benefits of Eggplant
Nutritionally, one cup of cubed eggplant contains around 20 calories, 5g carbohydrates, and 2g fiber, and contains vitamins and minerals, including vitamins A and K, magnesium, potassium, and folate. Eggplant is not a significant source of fat, protein, or sodium.
1 cup cooked, cubed
- Calories 27.7
- Protein .82 gram
- Carbohydrates 6.57 grams
- Dietary Fiber 2.48 grams
- Phosphorus 21.78 mg
- Potassium 245.52 mg
- Folate 14.26 mcg
Preparation and Serving
Cooked eggplant soaks up a lot of oil. As the air rushes out of the cells oil rushes in to take it place. Many cooks insist on salting and pressing (or just draining) the air and water out before cooking. Getting rid of the air means it will absorb less oil during cooking. Salting also reduces the water content which reduces the amount of water leeched out into the dish. If you salt prior to cooking, rinse and pat dry to prevent excessive salt in the end product. Adjust the seasoning in the recipe to compensate for the salt remaining on the eggplant.
Then there is the issue of whether or not to peel the eggplant. Peeling should depend on how the eggplant is used in the recipe. If you never peel, selection becomes extremely important. Young tender eggplant is a must as older tough skin takes longer to cook and by then the flesh is overcooked.
Eggplant can be baked, grilled, steamed, or sauteed. It is versatile and works well with tomatoes, onions, garlic and cheese. The only way eggplant is unacceptable is raw. Read more from our Live Well Eat Well website.
Eggplant is not suitable for drying or canning. Freezing is the best method for home preservation.
To Freeze Eggplant:
- Harvest before seeds become mature and when color is uniformly dark.
- Wash, peel if desired, and slice 1/3-inch thick. Prepare quickly, enough eggplant for one blanching at a time.
- Water blanch, covered for 4 minutes in one gallon boiling water containing 1/2 cup lemon juice (fresh or bottled).
- Cool, drain and package, leaving 1/2-inch head space. Seal in zip closure freezer bags and seal and freeze.
- For frying: Pack the drained slices with a freezer wrap between slices. Seal and freeze.