Eggplant (aubergine) is a beloved Mediterranean and Asian vegetable that grows exceptionally well in Australian warm climates. Queensland and NSW are the main producers. It is one of the few vegetables that absorbs the flavours of whatever it's cooked with, making it extraordinarily versatile. At 25 calories per 100g with 3g of fibre and unique antioxidants not found in other vegetables, it's an underappreciated nutritional choice. Adjust the slider below for your exact serving size.
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Serving size:100g
25Calories (kcal)
5.9Carbs (g)
1.0Protein (g)
3.0Fibre (g)
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📊 Full nutrition facts — per 100g
Nutrient
Amount
% Daily value
Level
Calories
25 kcal
1%
Carbohydrates
5.9g
2%
Dietary fibre
3.0g
11%
Sugars
3.5g
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Glycaemic Index (GI)
15 — Low
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Nasunin (anthocyanin)
significant
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Chlorogenic acid
significant
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Potassium
229mg
5%
Folate
22µg
6%
Manganese
0.23mg
10%
Vitamin C
2.2mg
2%
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
15
Glycaemic IndexLow GIEggplant has a very low GI of 15 — it is a non-starchy vegetable with minimal blood sugar impact, suitable for all diabetics and low-carb diets.
0 · Low (<55)Medium (56–69)High (70+) · 100
What is the Glycaemic Index? GI measures how quickly a food raises blood glucose compared to pure glucose (GI=100). Low GI (<55) means slow, gradual blood sugar rise — better for sustained energy, appetite control and diabetes management.
💊 Key vitamins & minerals
Nasunin
significant
Brain protect
Chlorogenic acid
significant
Antioxidant
Fibre
3.0g
11% RDI
K⁺
229mg
5% RDI
Mn
0.23mg
10% RDI
Folate
22µg
6% RDI
✅ Health benefits
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Brain protection (nasunin)
The deep purple skin of eggplant contains nasunin — a unique anthocyanin antioxidant that specifically protects brain cell membranes from free radical damage and has shown neuroprotective effects in research. Eating eggplant with the skin on is critical to get this benefit.
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Cardiovascular health
Chlorogenic acid — eggplant's major polyphenol — is the same compound found in coffee that is associated with reduced LDL cholesterol, lower blood pressure and reduced cardiovascular disease risk. Eggplant provides this in a food matrix with minimal caffeine.
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Blood sugar management
At GI 15 with 3g of fibre per 100g, eggplant is an excellent low-carb vegetable that slows glucose absorption. The soluble fibre (predominantly pectin) also reduces post-meal glucose spikes and feeds beneficial gut bacteria.
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Weight management
At just 25 calories per 100g with meaningful fibre and extremely high water content (92%), eggplant is one of the most filling low-calorie foods available. It uniquely absorbs flavours and fat during cooking, creating highly satisfying meals at low calorie cost.
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⚠️ Who should limit or avoid this food
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Nightshade sensitivity (autoimmune)
Eggplant belongs to the nightshade family (Solanaceae). Some people with autoimmune conditions (particularly rheumatoid arthritis) find nightshades worsen inflammation. The evidence is mixed but if you have an autoimmune condition, a trial elimination period can identify if nightshades affect your symptoms.
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IBS — salicylate sensitivity
Eggplant is high in salicylates — natural compounds that can trigger symptoms in people with salicylate sensitivity or aspirin allergy. Symptoms include skin reactions, digestive upset or headaches after eating.
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Pets — toxic to dogs and cats
Eggplant belongs to the nightshade family and contains solanine, which is toxic to dogs and cats. Keep all eggplant preparations away from pets, including cooked dishes containing eggplant.
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Rare eggplant allergy
True eggplant allergy is uncommon but exists. Symptoms can include contact dermatitis when handling raw eggplant, or oral allergy syndrome in people sensitive to certain pollen types.
✅ Eggplant is safe and nutritious for the vast majority of healthy adults without nightshade sensitivity. It is one of the most calorie-efficient and versatile vegetables available.
⚕️ General nutritional information only — not a substitute for professional medical or dietary advice. Always consult your doctor or an accredited practising dietitian before making significant dietary changes.
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🔬 Possible side effects or risks
low
High fat absorption during cooking
Eggplant acts like a sponge for oil — it can absorb 3–4 times its weight in oil if pan-fried without precautions. Salting and pressing before cooking, roasting rather than frying, or brushing lightly with oil reduces this significantly.
Cooking tip: salt slices 30 min before, press, then roast or grill rather than deep-fry
low
Oxalate content (kidney stones)
Eggplant contains moderate oxalates. People with a history of calcium oxalate kidney stones should moderate intake, particularly large raw quantities.
Relevant for: people with history of calcium oxalate kidney stones
low
Raw eggplant — mild solanine
Raw eggplant contains small amounts of solanine (the same compound in green potatoes). Large quantities of raw eggplant can cause mild nausea. Cooking eliminates this completely.
Prevention: always cook eggplant before eating; never eat large amounts raw
🛒 How to select fresh eggplant
1
Check firmness and skin
Press gently — ripe eggplant should spring back slightly, not feel rock hard or sink in permanently. The skin should be glossy, taut and unblemished. Dull, wrinkled or spotted skin means it's past its best.
2
Check the calyx (cap)
The green leafy cap at the top should be bright green, firm and fresh-looking. A dry, brown or shrivelled calyx means the eggplant was harvested long ago and has dehydrated.
3
Choose smaller eggplants
Smaller, younger eggplants have thinner skin, fewer seeds, less bitterness and better texture. Very large, heavy eggplants have usually developed significant seed content and bitterness. Medium-sized eggplants (200–300g) offer the best eating quality.
🇦🇺 Australian tip: Queensland and NSW are Australia's main eggplant producers, growing year-round thanks to warm climates. Peak season is summer and autumn. Australian supermarkets typically stock the large glossy black Globe variety, but Asian grocers carry the thinner, sweeter Lebanese (long purple) and Thai (small, pale green) varieties which have better texture for stir-fries and curries. Asian-variety eggplants are usually significantly less bitter.
🧊 Storage tips & shelf life
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Pantry
1–2 days
Cool, dark, away from ethylene fruits
Eggplant is sensitive to cold (below 10°C causes chilling injury). A cool pantry or bench is fine short-term. Keep away from bananas, apples and tomatoes which release ethylene and accelerate ripening.
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Refrigerator
5–7 days
Whole, unwashed, crisper drawer
Store whole and unwashed. The crisper drawer is best — but do not store below 10°C for extended periods as cold damage causes browning inside. Wrap loosely if possible to allow slight air circulation.
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Freezer
8–10 months
Cooked only — roasted or blanched
Raw eggplant does not freeze well (becomes very mushy). Roast whole until tender, scoop out flesh, freeze in portions. Or dice, blanch 4 min, ice bath, freeze flat. Ideal for baba ganoush, moussaka or pasta sauce.
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📖 About eggplant — complete guide
Eggplant is one of the most underappreciated vegetables in the Australian diet — nutritionally remarkable for its unique combination of nasunin and chlorogenic acid, which are found in very few other foods, yet often overlooked in favour of more overtly 'superfood' branded vegetables. The deep purple skin contains nasunin, an anthocyanin that specifically protects brain cell lipid membranes from iron-induced oxidative damage — a mechanism studied for its potential relevance to neurodegenerative disease prevention.
The culinary versatility of eggplant is closely tied to one unique physical property: its extraordinarily porous flesh, which acts as a sponge for fats, flavours and marinades. This property — while requiring care to avoid excess oil absorption when frying — also makes eggplant the backbone of some of the world's most flavour-rich dishes, from French ratatouille to Indian baingan bharta, Japanese nasu dengaku, Greek moussaka and Middle Eastern baba ganoush. In Australian kitchens, grilling and roasting whole over a gas flame or in the oven until the skin collapses produces the smokiest, most flavourful result with minimal added fat.
💡 Did you know? The nutrients in eggplant work best as part of a varied whole-food diet. For personalised nutrition advice consult an accredited practising dietitian at dietitiansaustralia.org.au.
Eggplant is botanically a fruit — it grows from a flower and contains seeds
Like tomatoes and cucumbers, eggplant is botanically a berry (containing seeds developed from a single flower's ovary). However, its savoury flavour profile and culinary use in salted, roasted and sauced preparations firmly places it in the vegetable category in both cooking and culture.
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2
Eggplant got its English name from a small white variety that looks like a chicken egg on a plant
The name 'eggplant' comes from small white or yellow varieties that were grown in Europe before the large purple varieties became dominant. These white varieties resemble eggs hanging from the plant. British English uses 'aubergine' (from French/Arabic) while most of the world uses the egg reference.
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3
Salting eggplant no longer removes bitterness — it removes water
Modern eggplant varieties have had most bitterness bred out of them. The traditional advice to salt and press eggplant to remove bitter juices is largely outdated. However, salting still serves a useful purpose: drawing out water reduces splattering when frying and limits oil absorption significantly, resulting in a better-textured final dish.
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4
China grows over half the world's eggplant supply — 34 million tonnes annually
China produces approximately 55% of global eggplant supply, followed by India, Egypt and Turkey. The vegetable is native to South Asia and has been cultivated in China and India for over 4,000 years. Australia imports some eggplant from Asia but growing domestically in QLD and NSW for the local market.
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5
The purple pigment in eggplant skin (nasunin) is one of the few nutrients that protects brain cell membranes specifically
Most antioxidants work generally throughout the body. Nasunin has a specific affinity for brain cell membrane lipids — it chelates iron ions that would otherwise catalyse free radical damage to neuronal membranes. This specificity has made it a subject of research for Alzheimer's and Parkinson's disease prevention, though clinical human trials are still in early stages.