Unexpected Health Perks of Eggplant—and How to Include More in Your Diet

Eggplants are available in various hues, such as dark and light purple, white, green, and even striped types. While their flavors differ slightly—purple and white varieties are often milder, sweeter, and softer compared to green and striped ones—the key lies in your cooking method. Also called aubergine, eggplant boasts numerous health advantages and serves as a fantastic meat alternative.

To begin with, this well-known nightshade vegetable contains anthocyanins, a natural pigment present in many fruits and vegetables that offer significant health benefits. Eggplants are also rich in fiber, which aids in reducing cholesterol and regulating blood sugar levels. We consulted nutrition specialists to break down the nutritional value of eggplants and highlight their top health benefits, giving you plenty of reasons to grill, bake, roll, or add them to pasta regularly.

Nutritional Facts About Eggplant

Eggplants often spark strong opinions—people either adore them or can't stand them. This might be due to their contrasting textures: a soft interior paired with a tougher skin. Alternatively, those who dislike eggplants may simply have never experienced a properly cooked eggplant dish that highlights its subtle, adaptable flavor and smooth, velvety texture. Beyond its taste, eggplant is also a powerhouse of essential vitamins and nutrients.

Here’s the nutritional breakdown for 1 cup of cubed eggplant:

• 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

Health Advantages of Eggplant

If eggplants aren’t currently your favorite, it might be worth giving them another chance, as they are an underrated nutritional gem. Here are some of the top benefits of incorporating eggplants into your diet.

Reduces Inflammation

Eggplants are rich in two types of polyphenol antioxidants: anthocyanins, primarily found in the skin, and chlorogenic acid, mainly present in the flesh. Both compounds function as antioxidants, helping to protect your body.

“Antioxidants assist in eliminating reactive oxygen species (ROS), which are harmful byproducts generated from environmental factors like air pollution, UV radiation, and even normal bodily processes, including exercise,” Caldwell explains.

Excessive ROS levels can trigger inflammation, leading to cellular damage, a weakened immune system, and DNA impairment, according to Follador. Anthocyanins and chlorogenic acid help regulate ROS production, reducing cell damage and lowering the risk of chronic conditions such as heart disease, cancer, and diabetes.

Enhances Gut Microbiome Health

Adult women typically need around 25 grams of fiber daily (38 grams for men), and eggplant can contribute significantly to this goal: one cup of cubed eggplant offers approximately 2.5 grams of fiber. Consuming adequate fiber from diverse plant sources like vegetables, fruits, whole grains, legumes, nuts, and seeds supports healthy cholesterol levels, blood sugar regulation, and gut microbiome function, according to Talia Follador, RDN, LDN.

“Consuming 5 to 10 grams of soluble fiber daily can aid in lowering cholesterol,” Follador notes. About 20% of the fiber in eggplant is soluble, with one cup providing 0.5 grams. This type of fiber helps eliminate cholesterol that might otherwise be reabsorbed and stored in the body, explains Mckenzie Caldwell, MPH, RDN. Caldwell also highlights fiber’s role in promoting regular bowel movements and fostering a healthy gut microbiome.

Soluble fiber also plays a key role in stabilizing blood sugar levels by slowing carbohydrate digestion and absorption, Follador explains. In the stomach, soluble fiber absorbs liquid and expands, delaying its passage to the intestines. This process slows carbohydrate breakdown and absorption, preventing rapid blood sugar spikes. “Soluble fiber also binds to certain carbohydrates, preventing their absorption into the bloodstream,” Follador adds.

Reduces Blood Pressure

Eggplants are a good source of potassium, a vital mineral that helps maintain healthy blood pressure levels. “A potassium-rich diet can help relax blood vessels, which contributes to lowering blood pressure,” Follador explains.

Potassium also counteracts the effects of sodium, which can increase blood pressure. When potassium from food enters your bloodstream, your kidneys excrete more sodium, effectively reducing blood pressure.

However, if you have kidney disease or are taking medications that impact potassium regulation, it’s crucial to consult your doctor about your daily potassium intake.

Enhances Metabolism

Eggplants also contain manganese, a mineral that supports carbohydrate and fat metabolism. This process helps your body convert food components like carbs and fats into energy, according to Follador.

Manganese is utilized by the body to create enzymes that break down carbohydrates and fats into smaller, usable molecules. This often-overlooked mineral also contributes to the production of antioxidants, which help control excessive levels of ROS in the body.

Lowers the Risk of Heart Disease

Research indicates that antioxidant vitamins in grilled eggplants—such as vitamin A, vitamin C, and β-carotene—along with certain polyphenolic compounds, possess heart-protective qualities. These antioxidants neutralize free radicals, reducing oxidative stress and inflammation, both of which are major factors in cardiovascular diseases. Additionally, eggplants may aid in blood sugar regulation due to their polyphenol content, which can improve the body’s ability to process sugar, benefiting heart health.

Although further studies are needed to compare the effects of grilled versus raw eggplant and how cooking methods influence heart health, eggplants are recognized for their potential to prevent heart disease. Regular consumption of eggplant has been shown to improve heart health by enhancing left ventricular function, reducing the size of heart attacks, and decreasing cell death in heart muscle tissue.

Supports Brain Health

Eggplant is rich in nasunin and various phytonutrients. Nasunin is recognized for safeguarding cell membranes from oxidative damage and reducing free radical activity in the brain, which can lower the risk of cognitive decline and neurodegenerative conditions such as Alzheimer's.

Phytonutrients, including flavonoids, phenolic acids, and anthocyanins, are known to enhance cognitive function and promote overall brain health. These compounds possess potent antioxidant properties that improve neural communication and increase blood flow to the brain, protecting brain cells from oxidative stress and inflammation. They are also linked to mood enhancement and anxiety reduction.

Enhances Respiratory Health

Eggplant contains antioxidant compounds like nasunin and anthocyanins, which can help address obesity and its related complications, thereby improving respiratory health. Obesity is a known risk factor for respiratory diseases, type 2 diabetes, hypertension, and cardiovascular conditions.

Additionally, eggplant is a good source of vitamins A and C, which are crucial for maintaining healthy mucous membranes and immune function, both of which play a vital role in respiratory health.

Improves Skin Health

Eggplant extract is often found in skincare products due to its antioxidant properties, which help firm, soothe, and reduce skin inflammation. Antioxidants like nasunin protect skin cells from free radical damage.

The high water content in eggplants also helps maintain skin hydration, giving it a soft and smooth appearance. Additionally, vitamins A and C in eggplants support skin repair and regeneration.

Potential Risks of Consuming Eggplant

Given its numerous health benefits, you might ask, is it safe to eat eggplant daily? While daily consumption is generally fine, it’s important to note that, as a nightshade vegetable, eggplant may trigger inflammation in some individuals. If you experience inflammation after eating eggplant, it’s best to avoid it. It can also exacerbate symptoms in people with autoimmune conditions like rheumatoid arthritis and psoriatic arthritis.

Some individuals may experience allergic reactions to eggplants. Symptoms of an eggplant allergy can include skin rashes, angioedema (swelling of the eyes, throat, lips, etc.), and sneezing. Additionally, eggplants contain oxalates, which may pose a risk for those with kidney problems, as oxalates can contribute to kidney stone formation.

Delicious Eggplant Recipes to Try

Eggplant serves as an excellent low-carb alternative to many dishes. For instance, eggplant parmesan is a popular vegetarian replacement for chicken parmesan, thanks to its versatility and nutritional value.

Eggplant can be prepared in various ways, with some methods being healthier than others. While breaded and fried eggplant may not be the healthiest choice due to added fats and calories, grilling, roasting, and steaming require minimal oil and help retain most nutrients. To reduce its natural bitterness, pre-salting eggplant before cooking can help enhance its flavor.

When selecting eggplant, choose ones that feel firm, have a glossy appearance, and smooth skin to ensure freshness and nutrient density. Store eggplant in a cool, dry place or the refrigerator, and consume it within a few days to maintain its nutrient content and flavor.

Looking to incorporate more eggplant into your meals but unsure where to begin? Here are some of our top eggplant recipes, suitable for a variety of tastes and dietary preferences.

Roasted Eggplant With Miso and Sesame Seeds

This recipe calls for a tablespoon of sesame seeds, olive oil, sesame oil, honey, and white miso. Additional flavors come from rice vinegar, chili paste, and fresh ginger. Sliced eggplant chunks are ready to enjoy in just 45 minutes.

Eggplant and Tofu Stir-Fry

This vegetarian stir-fry pairs eggplant with firm tofu, creating a delightful texture that adds a soft crunch to rice bowls. Enhance the dish with scallions, jalapeño chili, basil, and garlic for a vibrant and spicy flavor combination.