Putting together your weight loss diet can be a challenge with all the possibilities. What about eggplant, is it good for weight loss?
Eggplant is a purple and relatively big type of food. It is botanically considered a fruit but due to the ways it is eaten most people refer to it as a vegetable. Eggplant is not the most popular plant but it can still help you with certain health goals.
Like most vegetables, many people will benefit in terms of weight loss by eating more eggplant. Find out just how good eggplant is, how you want to consume it for more weight loss and how it compares to certain other popular foods.
Micronutrients in eggplant
The first thing to look at is the amount of micronutrients in eggplant.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of raw eggplant provides you with approximately (1):
- Manganese: 13% of the DV (Daily Value)
- Potassium: 7% of the DV
- Folate: 5% of the DV
And a few other vitamins and minerals in less significant amounts. These are not very large amounts of vitamins and minerals compared to most whole foods.
If you want to add a lot more vitamins and minerals to your diet, eggplant is not your best food choice.
Eggplant also contains certain kinds of antioxidants, substances that help your body deal with oxidative damage. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in eggplant for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Eggplant contains around 3.4 grams of fiber per 100 grams.
That’s a great amount of fiber per 100 grams compared to many whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in eggplant you can reduce the time you spend craving for food a great amount.
Does eggplant help you lose weight?
Before knowing whether or not eggplant deserves a spot in your weight loss diet you still need a final piece of the puzzle. The number of calories in eggplant.
Eggplant contains 24 calories per 100 grams. 19.9 of these calories come from the carbohydrates (5.7 g per 100 grams of which 3.4 g fiber).
You can definitely fit in some eggplant in low carb diets like the keto diet.
There are vegetables lower in calories than eggplant but eggplant is still generally very low in calories. Fruits, legumes, meats, and everything in between are usually higher in calories than eggplant.
Eggplant is a very low-calorie food that can help you feel fuller with its great fiber content. This can help you avoid higher-calorie foods. For most people that, and thus eating more eggplant, is enough to help them lose weight.
If you don’t like eggplant you don’t have to go out of your way to force it into your daily eating habits, eggplant is not a unique weight loss food. There are other foods that are just as good, or even better for weight loss.
If you are gaining weight while eating eggplant, the first place to look at is the rest of your diet and other lifestyle habits. Eggplant is generally not fattening.
How to eat eggplant for weight loss
There is a wide variety of ways to eat eggplant. Some are better than others for weight loss. You can eat eggplant raw but most people like it a lot more after some preparation.
The best way to eat eggplant for weight loss would be boiled. You can also add eggplant to these popular healthy recipes:
Baking and putting eggplant on the grill is also acceptable when it comes to losing weight. In this case you preferably want to use a healthy cooking oil.
Another popular way, especially on the keto diet, to implement eggplant in your diet is as a pasta replacement in lasagna. With this dish you do have to keep in mind that cheese can contain a decent amount of calories, some portion control may be required if you’re trying to lose weight.
Eggplant vs other popular vegetables for weight loss
You now know how good eggplant is for weight loss but how does it compare to certain other vegetables? Find out how good eggplant is for weight loss vs cucumber and squash (zucchini).
Eggplant vs cucumber
The first comparison is between eggplant and cucumber. If you look at the calorie amounts you can see that cucumber contains slightly less. Eggplant contains around 24 calories per 100 grams vs the 15 calories per 100 grams of cucumber (2).
Cucumber contains around 0.5 grams of fiber per 100 grams, eggplant 3.4 grams. Both of these foods are rather low in vitamins and minerals.
Because of the big difference in fiber eggplant will likely be better for weight loss than cucumber.
Eggplant vs squash (zucchini)
There is a relatively big difference in the amount of fiber in these foods. Squash has about 1.1 grams of fiber per 100 grams vs eggplant with 3.4 grams. Squash contains slightly higher amounts of vitamins and minerals.
The difference in fiber makes eggplant likely better for weight loss than squash.
Chart of eggplant vs other popular vegetables
All in all, the differences between these foods won’t make that much of a difference when it comes to losing weight. If you like all these vegetables equally you might as well choose the ones that are slightly better for weight loss.
The amount of vitamins and minerals in the foods does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for eggplant (1), cucumber (2), and squash (3) to compare.
|Values Per 100g||Eggplant||Cucumber||Squash|
|Calories||24 calories||15 calories||16 calories|
|Fiber||3.4 g||0.5 g||1.1 g|