Use this eggplant calorie calculator to estimate how many calories are in raw, boiled, roasted, grilled, sautéed, or fried eggplant. Enter your portion size in grams, ounces, cups, or whole small/medium/large fruits, pick a preparation method, and the tool instantly returns total calories, per-serving calories, and approximate carbohydrate, protein, fat, and fiber values.
Because eggplant is famously low in calories on its own — roughly 25 kcal per 100 g — the cooking method matters more than many people expect. Sautéing or deep-frying can more than triple the calorie count from absorbed oil, and this calculator accounts for that difference. A quick-fill row also lets you start from common portions such as 100 g, one cup, or a whole medium eggplant.
This tool is useful for anyone tracking calories, following a macro plan, meal-prepping vegetarian dishes, or simply curious about how eggplant fits into a balanced diet. The estimates are practical and rounded, and they work for both metric and kitchen-style portion units.
🍆 Eggplant Calorie Calculator
How the Calorie Estimate Is Built
Raw eggplant is one of the lowest-calorie vegetables you can weigh out. The calculator uses 25 kcal per 100 g for raw eggplant, based on standard USDA nutrient reference values. That equals only about 113 kcal in a 450 g medium fruit. Most of the weight is water, and the remaining dry matter is largely carbohydrates, including a respectable amount of fiber. Because cooking removes or adds water, the calorie density per 100 g changes — boiled eggplant comes in around 33 kcal per 100 g, while roasted eggplant is closer to 40 kcal per 100 g once moisture has evaporated.
The big jump appears when oil enters the pan. Plain eggplant is practically fat-free, but it acts like a sponge when fried or sautéed. An eggplant that absorbs 2 tablespoons of olive oil (about 27 g) picks up roughly 240 kcal before you count the eggplant itself. That is why the calculator applies separate calorie factors for sautéed and breaded/fried preparations, while untreated methods stay close to the raw figure.
Calculation method: Calories = (weight in grams ÷ 100) × calorie factor for the selected preparation. Total calories are then divided by the number of servings to give per-serving calories.
Worked Examples
Example 1 — Raw, 200 g: (200 ÷ 100) × 25 = 50 kcal. Macros: 11.8 g carbs, 2.0 g protein, 0.4 g fat, 6.0 g fiber.
Example 2 — Sautéed, one medium eggplant: A 450 g medium eggplant gives (450 ÷ 100) × 90 ≈ 405 kcal because the estimate includes oil absorbed during cooking. If you use a non-stick pan with just 1 teaspoon of oil (about 5 g, 45 kcal), the actual total would be closer to 158 kcal.
These examples show why it pays to separate the eggplant’s own calories from added cooking fat. The generic sautéed factor is a middle-ground estimate for shallow cooking with a modest amount of oil, not a guarantee for every recipe.
Reference Table: Calories and Macros by Preparation
Values below are approximate edible-weight figures per 100 g. Actual results vary with recipe, oil amount, moisture, and serving water content.
| Preparation | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Raw | 25 kcal | 5.9 g | 1.0 g | 0.2 g | 3.0 g |
| Steamed / boiled | 33 kcal | 8.1 g | 0.8 g | 0.2 g | 2.5 g |
| Baked / roasted (no oil) | 40 kcal | 9.5 g | 1.0 g | 0.3 g | 3.0 g |
| Grilled | 35 kcal | 8.2 g | 1.0 g | 0.3 g | 3.0 g |
| Sautéed in oil | 90 kcal | 6.0 g | 0.8 g | 7.0 g | 2.5 g |
| Breaded / fried | 150 kcal | 15.0 g | 2.0 g | 9.0 g | 2.5 g |
Tips for Real-Life Portion Estimates
- Weigh eggplant before cooking if you are tracking a no-oil preparation; the raw weight is the most reliable base. For sautéed or fried dishes, weigh the final cooked portion instead, or note how much oil you added.
- One cup of chopped raw eggplant weighs roughly 82 g. A small fruit is about 300 g, a medium fruit about 450 g, and a large fruit up to 700 g, but these vary by variety.
- Peeling removes a little fiber but barely changes calories. If your recipe calls for peeled eggplant, use the same weight-based estimate.
- Eggplant parmesan and baba ghanoush often include cheese, tahini, or breadcrumbs; add those ingredients separately for an accurate total.
Pro tip: If you want to keep calories low, salt sliced eggplant and let it drain for 20–30 minutes, then pat it dry before baking or grilling. Less absorbed oil usually means fewer calories in the finished dish.
Frequently Asked Questions
Do I weigh eggplant raw or cooked for this calculator? Enter the amount as you normally see it. If you choose a preparation method, the tool applies a calorie factor per 100 g of that prepared eggplant, so raw weight and cooked weight are handled by the appropriate method option.
Why does fried eggplant have so many calories? Eggplant’s spongy flesh soaks up oil, and each gram of oil adds about 9 kcal. The difference between a steamed eggplant and a fried one can be 100 kcal or more per 100 g, which is why cooking method can matter more than portion size.
Is eggplant good for a low-carb or keto diet? A 100 g serving has about 5.9 g total carbs and roughly 3 g fiber, leaving about 2.9 g net carbs. It fits comfortably into many low-carb eating patterns when prepared without flour coatings or sugary sauces.
Can I use this for a recipe that mixes eggplant with other ingredients? This tool covers the eggplant alone. For mixed dishes, estimate the eggplant portion with this calculator, then add contributions from oil, cheese, sauces, and grains separately. If you are also tracking cholesterol and saturated fat in higher-fat preparations, the eggplant cholesterol calculator gives that additional breakdown.
For authoritative nutrient facts, the USDA FoodData Central offers open-access food composition data: fdc.nal.usda.gov.