10 Surprising Health Benefits of Eggplant and Tips on Eating More

Eggplant (also known as aubergine) has so many health benefits, and it is an excellent meat-free stand-in. For starters, this famous nightshade vegetable carries anthocyanins, a natural plant pigment found in several fruits and veggies that do your body a lot of good. Eggplants are also packed with fiber, which plays a role in lowering cholesterol and blood sugar maintenance in the body.

Eggplants come in a number of colors, including deep and light purple, white, green, and even striped varieties. While there are differences in how they taste (purple and white eggplant tends to be milder, slightly sweeter, and more tender than the green and striped kinds), it all boils down to how you cook them. In fact, a lot of what makes all of these types of eggplant so tasty has to do with the way they’re cooked. Bad eggplant can be a real turn-off—but good eggplant is really good. We asked nutrition experts to explain eggplant nutrition and the top health benefits of eggplants, so you have tons of excuses to start grilling, baking, rolling, and tossing it into pasta on the regular.

Eggplant Nutrition Information

Eggplants can be a surprisingly divisive vegetable—you either love ’em or hate ’em. It could be its stark difference in textures: The insides are soft, while the skins are chewier. It could also be that eggplant haters have never had the pleasure of eating a well-prepared eggplant dish that builds on its mild, versatile flavor and tender, silky texture. But eggplant doesn't only taste amazing; it's also packed with key vitamins and nutrients.

Here's what one cup of cubed eggplant contains:

• Water - 75.7 grams
• Calories - 20.5 kcal
• Protein - 0.804 grams
• Fat - 0.148 grams
• Carbohydrates - 4.82 grams
• Fiber - 2.46 grams
• Sugar - 2.9 grams
• Calcium - 7.38 milligrams
• Iron - 0.189 milligrams
• Magnesium - 11.5 milligrams
• Phosphorus - 19.7 milligrams
• Potassium - 188 milligrams
• Sodium - 1.64 milligrams
• Zinc - 0.131 milligrams
• Copper - 0.066 milligrams
  

Eggplant Health Benefits

If you’re not much of a fan right now, it might be worth trying them again, because eggplants a are low-key nutritional powerhouse. Here are some of the biggest benefits of eating eggplants.

Rids Waste from the Body

Eggplants contain two types of antioxidant plant chemicals called polyphenols: anthocyanins, mostly in the eggplant skin, and chlorogenic acid, mostly found in the pulp. Both anthocyanins and chlorogenic acid act like antioxidants in your body.

“Antioxidants help your body get rid of things called reactive oxygen species, or ROS, which are a waste product from damaging things we're exposed to in the environment, whether that's pollutants in the air, water or soil, UV rays from the sun—just being a human in general produces waste, even exercise produces some ROS,” Caldwell says.

When ROS levels in your body are too high, it can lead to excessive inflammation, which can cause cell breakdown, weaken the immune system, and damage DNA, Follador says. Anthocyanins and chlorogenic acid help keep your body from producing too much ROS, minimizing cell damage that can lead to chronic diseases like heart disease, cancer, and diabetes.

Improves Gut Microbiome

Most healthy adult women should aim for 25 grams of fiber per day (38 grams for men), and eggplant can help you get there: A cup of cubed eggplant provides you with about 2.5 grams of fiber. Proper, regular fiber intake from a variety of plant sources (vegetables, fruits, whole grains, legumes, nuts, and seeds) is beneficial for managing healthy cholesterol levels, blood sugar levels, and gut microbiome function, says Talia Follador, RDN, LDN, registered dietitian.

Eating 5 to 10 grams per day of soluble fiber can help to lower cholesterol,” Follador says. Of the fiber present in eggplant, around 20 percent is soluble fiber (a cup of cubed eggplant offers 0.5 grams of soluble fiber), which helps your body get rid of cholesterol that would otherwise be reabsorbed and stored in the body, explains Mckenzie Caldwell, MPH, RDN, fertility and prenatal dietitian. Caldwell adds that fiber is important for healthy bowel movements and supporting healthy gut bacteria. 

Soluble fiber can also help to control your blood sugar levels by slowing down the digestion and absorption of carbohydrates, Follador says. In your stomach, soluble fiber absorbs liquid and swells up, so it takes a longer time for it to pass from the stomach to the intestine, explains Follador. This slows down how quickly carbohydrates are digested and absorbed into the bloodstream, preventing blood sugar levels from spiking too quickly. “Soluble fiber also binds to some of the carbohydrates, which prevents them from being absorbed into the bloodstream,” says Follador.

Lowers Blood Pressure

Eggplants provide you with potassium, an essential mineral that plays a role in keeping blood pressure within a healthy range. “Eating a diet rich in potassium can help the blood vessels relax, which lowers blood pressure,” Follador says. Additionally, potassium counters the effect of sodium, which raises blood pressure. When potassium from food enters your bloodstream, your kidneys end up removing more sodium from your blood, which in turn lowers your blood pressure.

It’s important to remember that if you have kidney disease or are on medications that affect how the body handles potassium, you need to speak to your doctor about how much potassium you can have per day.

Boosts Metabolism

Speaking of essential minerals, eggplants are also a source of manganese, which aids in carbohydrate and fat metabolism, the process your body uses to break down food components, like carbohydrates and fat, to use them as energy, Follador says.

The body uses manganese to produce enzymes that break down carbohydrates and fat into these smaller, usable components. This lesser-known mineral also plays a part in producing antioxidants to prevent high levels of ROS in the body.

Reduces the Risk of Heart Disease

Studies have shown that the antioxidant vitamins in grilled eggplants—such as vitamin A, vitamin C and β-carotene—as well as some of the polyphenolic components have cardioprotective properties. Essentially, these antioxidants scavenge free radicals, reducing oxidative stress and inflammation, which are both key contributors have cardiovascular diseases. Eggplants may also help manage blood sugar due to its high level of polyphenols, which may help the cells in the body better process sugar, which can help the heart, too.

While more research needs to be done about grilled vs. raw eggplant—and how cooking methods impact heart health—eggplants are known to help prevent heart disease. Research finds that the regular consumption of eggplant can, therefore, enhance heart health by improving left ventricular function and reducing myocardial infarct size and cardiomyocyte apoptosis.

Combats Chronic Diseases

Eggplants have antioxidant capabilities that counteract oxidation. Oxidation is harmful to your health and a culprit behind many diseases, including cancer. For example, eggplant has been shown to protect against DNA damage and mutations, which can help prevent the spread of cancer.

The radical-scavenging activities of the antioxidants—primarily derived from the phenolic compounds in eggplants—inhibit urethane-induced mutagenicity. The antioxidants also help protect human lymphocytes, a type of white blood cells that play a critical role in regulating the immune system.

Boosts Brain Health

Eggplant is a major source of nasunin and various phytonutrients. Nasunin is known to protect cell membranes from oxidative damage. It also reduces free radical activity in the brain, which can reduce the risk of cognitive decline and neurodegenerative diseases like Alzheimer's.

Meanwhile, phytonutrients (such as flavonoids, phenolic acids, and anthocyanins) have been known to improve cognitive ability and boost brain health overall. These compounds also have strong antioxidant properties that improve neuronal communication and blood flow to the brain, ultimately protecting brain cells from oxidative stress and neuroinflammation. They have also been recognized for boosting mood and reducing anxiety.

Improves Respiratory Health

Because eggplant has antioxidant compounds, like nasunin and other anthocyanins, that can help treat obesity and its associated complications, it has been shown to help improve respiratory health. After all, obesity is a risk factor for respiratory diseases, as well as type 2 diabetes, hypertension, cardiovascular diseases, and more.

Eggplant is also a good source of vitamins A and C, which are essential for maintaining healthy mucous membranes and immune function, both of which are also essential for respiratory health.

Enhances Skin

You may see eggplant extract in some skincare products, and that's because of its antioxidant protection that can help firm and soothe the skin, as well as reduce inflammation. Antioxidants like nasunin, for example, protect the skin cells from damage caused by free radicals. Meanwhile, the high water content in eggplants helps keep the skin hydrated and gives it a supple appearance. Vitamins and minerals, such as vitamins A and C in eggplant also promote skin repair and regeneration.

Easily Incorporates into Your Diet

Eggplant is a good low-carb substitute for many foods. For example, you'll often see eggplant parmesan as a vegetarian substitute for the Italian staple, chicken parmesan. That's because it's so versatile and nutritious. Eggplant can be cooked in a number of ways—some healthier than others. For example, while breaded and fried eggplant may not be the best option (read: added fats and calories), grilling, roasting, and steaming use minimal oil and retain most of the nutrients. While it tends to have a natural bitterness, you can pre-salt eggplant however you cook it to help balance out the flavor.

Be sure to look for eggplant that feels firm and looks glossy with a smooth skin to make sure that it's fresh and full of nutrients. Store eggplant in a cool, dry place or in the refrigerator—and be sure to eat it within a few days—to preserve the nutrient content and flavor, as well.

Risks

With so many health benefits, you might be wondering, should you eat eggplant every day? While you certainly can enjoy eggplant on a daily basis, you should be aware that, as a nightshade vegetable, eggplant may increase inflammation. If you notice any inflammation after eating eggplant, don't reach for more. It can cause flare-ups in people with autoimmune diseases, including rheumatoid arthritis and psoriatic arthritis.

Some people may also have allergic reactions to eggplants. An eggplant allergy might induce symptoms like skin rashes, angioedema (swelling of the eyes, throat, lips, etc.), and sneezing. Similarly, eggplants may be an issue for those with kidney issues because they contain oxalates, which can contribute to the formation of kidney stones.

Eggplant Recipes You'll Love

Want to eat more eggplants but not sure how to get started? You can do so much with this versatile vegetable. Here are a few of our favorite eggplant recipes for all appetites and diets.

Eggplant Parmesan Rollatini

This rollatini mixes ricotta and mozzarella with oregano rolled up in roasted eggplant planks. Baked and slathered in marinara sauce, Parmesan cheese, and more mozzarella, the result is bubbly, golden goodness.

Roasted Eggplant With Miso and Sesame Seeds

You need a tablespoon sesame seeds, some olive oil and sesame oil, honey, and white miso for this recipe. Rice vinegar, chili paste, and fresh ginger also add flavor to it. These chunks of sliced-up eggplant will be ready in just 45 minutes.

Roasted Eggplant and Olive Pasta Salad

Bored of your everyday salad? Mix it up with roasted eggplant and drained kalamata olives for a savory burst of flavor. Mix it with it with fusilli pasta and top it all with crumbled feta cheese, multicolored cherry tomatoes, and chopped fresh oregano.

Eggplant Tart With Lemon and Feta

For when you're feeling too hungry for a snack but not hungry enough for a full meal, give this eggplant tart a go. It'll fill you up just enough with a robust flavor profile—a delicious combination of thinly sliced eggplant, lemon, and feta cheese.

Eggplant and Tofu Stir-Fry 

Eggplant and firm tofu combine for a favorite vegetarian stir fry. It adds a sort-of-soft crunch to a rice bowl. Top it all off with scallions, jalapeño chili, basil, and garlic for a dynamic and spicy mix.