Aubergines deliver low calories, rich fiber, and antioxidants, making them a nutritious and versatile vegetable choice.
Detailed Nutritional Breakdown of Aubergine per 100 Grams
Aubergines, also known as eggplants, are a staple in many cuisines around the world. Their unique texture and mild flavor make them perfect for various dishes. Beyond their culinary appeal, aubergines pack a wealth of nutrients that contribute to overall health. Understanding their nutritional profile helps appreciate why they deserve a spot on your plate.
| Nutrient | Amount per 100g | Daily Value (%) |
|---|---|---|
| Calories | 25 kcal | 1% |
| Carbohydrates | 5.9 g | 2% |
| Dietary Fiber | 3 g | 12% |
| Protein | 1 g | 2% |
| Total Fat | 0.2 g | 0% |
| Vitamin C | 2.2 mg | 4% |
| Vitamin K | 3.5 µg | 4% |
| Potassium | 230 mg | 5% |
| Manganese | 0.2 mg | 10% |
The table above presents key nutrients found in a typical 100-gram serving of aubergine. Notice the low calorie content paired with a decent amount of dietary fiber, which supports digestive health and helps maintain satiety.
The Role of Carbohydrates and Fiber in Aubergines
Carbohydrates in aubergines are modest but primarily come from dietary fiber and natural sugars. The fiber content stands out at around 3 grams per 100 grams, which is quite impressive for a vegetable with such low calories.
Dietary fiber has multiple benefits: it promotes healthy digestion by adding bulk to stool and can prevent constipation. It also helps regulate blood sugar levels by slowing the absorption of sugars into the bloodstream. This makes aubergines suitable for people managing blood sugar concerns.
Moreover, fiber contributes to heart health by lowering cholesterol levels and supporting weight management through increased fullness after meals. Including aubergines regularly can be an easy way to boost fiber intake without adding extra calories or fat.
The Protein and Fat Content: Small but Valuable Contributions
Though not high in protein, aubergines provide about 1 gram per 100 grams, which adds up when combined with other plant-based sources throughout the day. This protein is important for muscle repair, enzyme function, and overall cellular health.
Fat content is minimal at roughly 0.2 grams per serving, mostly unsaturated fats beneficial for heart health. The negligible fat makes aubergines ideal for low-fat diets or anyone looking to reduce saturated fat intake while still enjoying flavorful meals.
This lean nutrient profile allows aubergines to fit well into diverse dietary patterns including vegan, vegetarian, keto (in moderation), and Mediterranean styles.
Aubergine’s Vitamin Profile: Small Amounts with Big Effects
Among vitamins present in aubergines, vitamin C and vitamin K stand out even at low levels:
- Vitamin C:This antioxidant vitamin supports immune function, skin health through collagen production, and acts as a free radical scavenger protecting cells from damage.
- Vitamin K:This vitamin plays an essential role in blood clotting and bone metabolism.
Though these amounts seem modest compared to citrus fruits or leafy greens, every bit counts toward meeting daily needs—especially when aubergines are part of a varied diet.
Other vitamins like B-complex types are present in trace amounts but contribute collectively to energy metabolism and brain function.
The Mineral Richness of Aubergine: Potassium and Manganese Focused
Minerals are crucial for many bodily functions such as nerve transmission, muscle contraction, bone strength, and enzyme activity. Aubergine supplies several minerals:
- Potassium (230 mg):This mineral helps regulate fluid balance, nerve signals, and muscle contractions including heartbeat regulation.
- Manganese (0.2 mg):Manganese participates in bone formation, antioxidant defenses via superoxide dismutase enzymes, and metabolism of carbohydrates.
The potassium level is particularly beneficial since many diets fall short on this mineral that counters sodium’s effect on blood pressure.
Other minerals like magnesium, copper, iron, calcium appear in smaller quantities but add value nutritionally when consumed regularly through vegetables like aubergine.
The Antioxidant Powerhouse: Nasunin and Chlorogenic Acid
Aubergine’s deep purple skin owes its color to anthocyanins—plant compounds with antioxidant properties. The most notable is nasunin found predominantly in the peel.
Nasunin protects cell membranes from oxidative stress caused by free radicals that can lead to inflammation or chronic diseases over time. It also binds iron ions preventing harmful reactions inside cells.
Chlorogenic acid is another antioxidant abundant in eggplants that has been studied for anti-inflammatory effects as well as potential benefits on blood sugar regulation.
Eating aubergine with the skin intact maximizes intake of these compounds since peeling removes much of the anthocyanin content.
Culinary Versatility Meets Nutritional Benefits
Aubergines adapt well to grilling, roasting, baking, frying or stewing without losing much nutritional value if prepared correctly:
- Baking or roasting:A dry heat method that preserves fiber while concentrating flavors.
- Sautéing with minimal oil:Keeps fat content low while enhancing texture.
- Mashing into dips like baba ganoush:Adds creaminess without heavy fats.
Avoiding excessive oil absorption during cooking helps maintain the vegetable’s naturally light calorie profile.
Pairing aubergine with other nutrient-dense ingredients such as tomatoes (rich in lycopene), garlic (antimicrobial compounds), or olive oil (healthy fats) enhances both taste and nutritional impact.
Nutritional Comparison: Aubergine vs Other Vegetables per 100g Serving
To appreciate its standing among vegetables commonly used worldwide:
| Nutrient/Vegetable | Aubergine | Zucchini (Courgette) | Cucumber (with peel) |
|---|---|---|---|
| Calories (kcal) | 25 | 17 | 16 |
| Dietary Fiber (g) | 3 | 1 | 0.5 |
| Vitamin C (mg) | 2.2 | 17.9 | 2.8 |
| Potassium (mg) | 230 | 261 | 147 |
| Protein (g) | 1 | 1.21 | 0.65 |
This comparison reveals how aubergine stands out mainly due to its higher fiber content compared to zucchini or cucumber while maintaining low calories—a definite plus for digestive health without extra energy load.
The Hydration Factor: Water Content in Aubergine
Aubergines contain approximately 92% water by weight which contributes significantly toward hydration needs alongside other fluids consumed daily.
Water-rich foods help maintain cell turgor pressure aiding nutrient transport within tissues while supporting kidney function through urine production.
Including such vegetables can subtly improve hydration status especially when eaten raw or lightly cooked without excessive moisture loss during preparation.
Aubergines’ Impact on Blood Sugar Regulation Through Low Glycemic Load
With only about 6 grams of carbohydrates per serving mostly from complex carbs plus fiber slowing digestion rates—the glycemic load remains low compared to starchy vegetables like potatoes or corn.
Low glycemic foods help avoid sudden spikes in blood glucose levels which benefits metabolic balance particularly for people managing insulin sensitivity or diabetes risk factors.
The presence of chlorogenic acid further supports this effect by influencing glucose absorption pathways at the cellular level according to some research data.
Taste Profile Linked To Nutrients: Why Aubergines Have That Slight Bitterness?
The mild bitterness often noticed comes from phenolic compounds including chlorogenic acid mentioned earlier along with flavonoids concentrated mainly near the skin layer.
These substances not only contribute antioxidants but also provide subtle flavor complexity appreciated in Mediterranean dishes where slight bitterness balances sweetness or acidity from tomatoes or onions perfectly.
Cooking methods such as salting sliced eggplant before cooking reduce bitterness by drawing out excess water-soluble compounds resulting in softer texture and mellower taste preferred by many cooks worldwide.
Aubergine Storage Tips To Preserve Nutrition And Freshness Longer
Proper storage extends shelf life while maintaining nutrient quality:
- Avoid refrigeration below 10°C:The cold damages cell walls causing browning spots; instead keep them cool but not cold.
- Avoid plastic bags:Poke holes if storing inside bags so moisture doesn’t accumulate causing rot.
- If cut:Tightly wrap leftover pieces with cling film preventing oxidation that degrades antioxidants.
Using fresh produce soon after purchase ensures maximum retention of vitamins sensitive to air exposure like vitamin C plus keeps texture pleasant during cooking sessions.
The Role Of Aubergines In Weight Management Diets Due To Low Calorie Density And High Fiber Content
Because they deliver few calories yet fill you up thanks to water and fiber content—they act like natural appetite regulators helping control overeating tendencies during meals without feeling deprived at all!
Fiber slows gastric emptying allowing gradual nutrient release into bloodstream stabilizing hunger hormones such as ghrelin over time thereby reducing cravings between meals naturally rather than relying on processed snacks loaded with sugars or unhealthy fats common pitfalls during dieting efforts aimed at fat loss or maintenance phases alike.
Nutrient Synergy: How Aubergine Works With Other Ingredients To Boost Health Benefits
Combining eggplant with other foods creates complementary effects:
- Pairing with olive oil enhances absorption of fat-soluble antioxidants present within the flesh improving their bioavailability.
- Cooking alongside tomatoes adds lycopene—a potent antioxidant working alongside nasunin providing layered protection against oxidative stress markers linked to aging processes.
- Using herbs like basil or oregano introduces additional polyphenols amplifying anti-inflammatory properties inherent within Mediterranean-style recipes often featuring eggplant prominently.
- Including garlic boosts immune-supportive sulfur compounds that harmonize well flavor-wise creating balanced dishes rich both nutritionally & gastronomically.
- Serving over whole grains adds complex carbohydrates increasing overall meal satiety while balancing macronutrients effectively supporting sustained energy levels throughout the day.
This synergy explains why eggplants have remained beloved ingredients across numerous traditional recipes celebrated globally—not just for taste but because they fit well into wholesome eating patterns promoting longevity.
Key Takeaways: Aubergine Nutrition Facts 100G
➤ Low in calories: Only about 25 calories per 100 grams.
➤ Rich in fiber: Supports healthy digestion and fullness.
➤ Contains antioxidants: Helps protect cells from damage.
➤ Good source of vitamins: Provides vitamin C and B6.
➤ Low fat content: Suitable for heart-healthy diets.
Frequently Asked Questions
What Are The Key Nutritional Benefits Of Aubergines?
Aubergines are low in calories but rich in dietary fiber and antioxidants. They provide essential nutrients like potassium, manganese, and vitamins C and K, supporting digestion, heart health, and overall wellness.
How Does The Fiber Content In Aubergines Support Health?
The fiber in aubergines promotes healthy digestion by adding bulk to stool and preventing constipation. It also helps regulate blood sugar levels and may contribute to lowering cholesterol, benefiting heart health.
Are Aubergines A Good Source Of Protein And Fat?
Aubergines contain a small amount of protein and very minimal fat, mostly unsaturated. While not a major protein source, they complement other plant-based foods and fit well into low-fat diets.
Can Including Aubergines Help With Weight Management?
Due to their low calorie content and high fiber, aubergines can increase feelings of fullness after meals. This makes them a helpful addition for those aiming to manage or reduce weight.
What Vitamins And Minerals Are Found In Aubergines?
Aubergines provide important micronutrients such as vitamin C, vitamin K, potassium, and manganese. These contribute to immune function, blood clotting, nerve function, and antioxidant protection.
The Takeaway On Adding Eggplants To Your Diet Regularly
Eggplants offer more than just culinary versatility; they provide an array of nutrients supporting multiple body functions including digestion regulation via fiber intake; cardiovascular assistance through potassium; antioxidant defenses thanks to nasunin & chlorogenic acid; plus low caloric density helping manage body weight comfortably without sacrificing flavor satisfaction during meals prepared creatively across cuisines worldwide.
Choosing fresh firm eggplants with shiny skin ensures better quality nutrients inside while cooking methods preserving skin maximize antioxidant intake too.
Incorporating this vegetable into salads grilled alongside lean proteins; stewed into hearty ratatouille; mashed into creamy spreads; or roasted as side dishes creates endless opportunities for tasty healthy eating habits anyone can enjoy day after day.
No matter your preferred diet style—there’s room on your plate for this humble yet nutritionally mighty vegetable bringing vibrant color plus nourishing goodness every single time you serve it up!