Are eggplants keto friendly? – Calories, Nutrition and Keto Recipes
Are eggplants Keto-Friendly?
Yes, eggplants are keto-friendly. They are a low-carb vegetable, containing only 6 grams of carbs per 100 grams, of which 3 grams are fibers. The ketogenic diet is all about minimizing your carb intake and upping fats so that your body is forced to use fat as a form of energy. With their low carb content, eggplants can certainly fit into your keto lifestyle.
Nutritional Facts About eggplants
Eggplants also known as aubergines are enriched with various vitamins and minerals that are essential for the overall improvement of your health. They contain good amounts of Vitamin K, Vitamin C, Vitamin B6 and magnesium. Moreover, they are rich in antioxidants, which can prevent damage to the cells in your body.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 25 | 7 |
| Carbs | 6 grams | 1.7 grams |
| Sugars | 3 grams | 0.8 grams |
| Proteins | 1 gram | 0.3 grams |
| Fat | 0.2 grams | 0.05 grams |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of an aubergine or eggplant varies from 400 to 600 grams.
Additional Information About eggplants
Besides being keto-friendly, eggplants also offer a range of health benefits. They are high in fiber which aids in digestion, offers benefits for heart health, and can aid in weight loss. Furthermore, they contain a unique antioxidant known as nasunin that is found in the skin of eggplants and can protect the brain cells from damage.
Other Foods To Match With
Eggplants are extremely versatile and can be paired with a multitude of foods. They work wonderfully in a variety of cuisines due to their absorbent nature and can take on the flavors of accompanying ingredients. You can match them with high fat foods like cheese and oils, which make them more suited for a ketogenic diet. They can be grilled, roasted, sauteed, or used in stews and sauces. They pair well with flavors like garlic, tomatoes, onions, and spices such as cumin and coriander.
8 Famous Keto-Friendly Dishes To Try
1. Keto Eggplant Parmesan
Keto Eggplant Parmesan is a luscious, cheesy, low-carb meal that is absolutely delightful. Eggplants are rich in fiber and low in carbohydrates, making them perfect for the keto diet. This recipe layers slices of eggplant with a zesty marinara sauce and handfuls of mozzarella and parmesan cheese. Baked until bubbly and golden, this dish is tasty, satisfying, and keto-friendly.
2. Stuffed Eggplant with Ground Beef (Keto)
Stuffed Eggplant with Ground Beef is a hearty and flavorful keto-compliant meal. The eggplant serves as a delicious vessel for protein-rich ground beef, aromatic herbs, and melty cheese. Eggplants have just 6g net carbs per 100g, which fits nicely into the daily carb allowance on a keto diet.
3. Keto Ratatouille
Keto Ratatouille is a colorful, garden-fresh, low-carb dish brimming with flavor. It features eggplant, zucchini, and bell peppers, all slowly simmered in a hearty tomato sauce. This classic French dish is not just keto-friendly with its low carb count but also loaded with nutrients from a variety of vegetables.
4. Eggplant Pizza Bites (Keto)
Eggplant Pizza Bites is a genius way to satisfy pizza cravings while maintaining your keto diet. Thin slices of eggplant replace high-carb pizza dough, topped with a combination of zesty tomato sauce, mozzarella cheese, and your favorite toppings. It’s a delicious, low-carb alternative to traditional pizza.
5. Grilled Eggplant Salad (Keto)
Grilled Eggplant Salad is a flavorful, fresh, and light keto-friendly dish. Charred eggplant, leafy greens, crunchy cucumbers, and a citrusy olive oil dressing make an appetizing combination. This low-carb salad is perfect for those on a keto diet, offering fiber and healthy fats.
6. Keto Baba Ganoush
Keto Baba Ganoush is a creamy and low-carb Middle Eastern dip made from roasted eggplant, tahini, garlic, and lemon juice. It’s a fantastic way to enjoy the unique flavor of eggplant without excessive carbs. Serve this keto-friendly dip with fresh vegetables or low-carb bread for a tasty snack or appetizer.
7. Eggplant Rollatini (Keto)
Eggplant Rollatini is a keto-friendly gourmet Italian dish wherein thin slices of eggplant are rolled around a filling of creamy ricotta and spinach, then baked in a rich tomato sauce. Low in carbs but full of flavor, it’s excellent for a keto-friendly dinner.
8. Eggplant Lasagna (Keto)
Eggplant Lasagna is an excellent low-carb alternative to traditional pasta dishes. Instead of pasta layers, it uses thinly sliced eggplants, layered with flavorful meat sauce, ricotta, and mozzarella. It’s a wonderful way to enjoy a beloved Italian classic while maintaining ketosis.
Frequently Asked Questions about Eggplants and Keto
1. Are eggplants keto-friendly?
Yes, eggplants are keto-friendly. They are low in carbs and high in fiber, which makes them ideal for a ketogenic diet. A 1-cup serving of raw eggplant contains only about 5 grams of carbs and 3 grams of fiber. The high fiber count helps reduce the net carbs, giving your body vital nutrition without tipping it out of the fat-burning ketosis state.
2. How many calories are in an eggplant?
A 1-cup serving of raw eggplant contains approximately 20 calories. This low caloric content in addition to its high fiber and water content helps to promote satiety, making it an excellent choice for weight loss and management, even if you’re on a strict ketogenic diet.
3. Can eggplants fit into my daily macro goals on a keto diet?
Yes, eggplants can easily fit into your daily macro goals on a keto diet. Aside from being low-carb, they are also low in protein and fat. On a traditional keto diet, where your daily macro goals might be around 5% carbs, 20% protein, and 75% fat, the eggplant can help you fill up your plate without overloading on carbs or calories. While they don’t contribute much towards your fat and protein goals, they do provide a good amount of fiber and plenty of essential vitamins and minerals.
4. What are some good keto-friendly eggplant recipes?
Eggplants can be a staple keto-friendly vegetable because they can be cooked in countless ways. Some popular keto-friendly eggplant dishes include Eggplant Lasagna, where the eggplant slices are used in place of traditional pasta, and Eggplant Pizza, where the eggplant serves as the pizza crust. Other options are Baba Ganoush, a Mediterranean dip made from roasted eggplants, and Ratatouille, a traditional French dish packed with other keto-friendly veggies like zucchini and bell peppers.
5. Can eating eggplants on a keto diet aid in weight loss?
Eating eggplants on a keto diet can aid in weight loss as they are low in calories and high in dietary fiber. Dietary fiber promotes feelings of fullness, potentially reducing overall calorie intake by preventing overeating. Additionally, being on the ketogenic diet promotes a metabolic state called ketosis, in which your body burns fat as its primary source of fuel. Therefore, combining the ketogenic diet with high-fiber, low-calorie foods like eggplants could enhance weight loss efforts. Nevertheless, keep in mind that successful weight loss involves a balanced diet and regular exercise.
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