Eggplant calories and nutritional value

Eggplants have long ceased to be an overseas delicacy, which Ivan Vasilyevich treated himself to in the same film. And now they can be found in the kitchens of many housewives.That is no coincidence, because the vegetable is very tasty and contains a lot of useful substances.

Eggplants belong to the nightshade family. In Russia, this culture appeared in the XVII-XVIII centuries and at different times was called differently. In the southern regions, the name "blue" is still used, derived from the color of the skin of the fruit. In fact, eggplant fruit is a berry, but in everyday life and in cooking it is customary to call it a vegetable. The calorie content of eggplants is extremely low than they attract people who want to lose weight. The raw vegetable contains only 24 kcal per 100 g.

Of course, nobody eats them raw, and the heat-treated product becomes more nourishing and nutritious. Calorie stewed vegetables increased to 41 kcal. Baked eggplant has already 69 kcal. To reduce the number of calories, it is recommended to cook a vegetable without oil and other fats, for example, cheese. The best option is steaming. Boiled is also not bad: with salt - 33 kcal, without salt - 35 kcal. But the fried product is a completely non-dietary dish (96 kcal), because in the process of frying it takes a very large amount of vegetable oil.

The composition of BZHU in 100 g of raw product is as follows:

• proteins - 1.2 g;
• fats - 0.1 g;
• carbohydrates - 4.5 g;
• 91 g comes from water;
• 0.5 g is ash;
• 0.2 g comes from organic acids.

The nutritional value of the heat-treated product varies. Eggplant stew contains:

• proteins - 1.8 g;
• fats - 12 g;
• carbohydrates - 6.3 g

In baked vegetables, the composition will be as follows:

• proteins - 1.4 g;
• fats 2.2 g;
• carbohydrates - 4.4 g

Grilled eggplant contains:

• 1.3 g of proteins;
• 4.7 g of carbohydrates;
• almost complete lack of fat.

The percentage of carbohydrates in the product is quite high, but do not worry.

The chemical composition of the product is characterized by a variety of macro-and micronutrients. The following elements fall into 100 grams of raw vegetables:

• potassium - 238 mg;
• chlorine - 47 mg;
• phosphorus - 37 mg;
• calcium and sulfur - 15 mg;
• magnesium - 9 mg;
• sodium - 6 mg;
• iron 0.4 mg;
• Zinc — 0.29 mg;
• manganese - 0.21 mg;
• copper - 135 mcg;
• iodine - 2 mcg;
• on 14 mkg of fluorine, molybdenum, cobalt and aluminum.

Potassium and sodium support water and salt metabolism in the body. And potassium also has a beneficial effect on the heart. The presence of these elements makes a useful product for edema - removes excess fluid, helps with cardiovascular diseases, as it enhances the work of the heart muscle. Iron contributes to blood formation and will bring undoubted benefits in case of anemia. Eggplants due to the action of pectin help reduce the level of "bad" cholesterol and normalize the level of "useful". As a result, the risk of atherosclerosis is reduced and the course of an already acquired disease is facilitated.

The eggplant vitamin composition is also rich. Per 100 g of raw product accounts for:

• Vitamin C (ascorbic acid) - from 0.89 to 19 mg (about 5 in average);
• Vitamin B1 (thiamine) - 0.04 mg;
• Vitamin B2 (riboflavin) - 0.005 mg;
• Vitamin B6 (pyridoxine) - 0.02 mg;
• Vitamin B9 (folic acid) - 18.5 mg;
• Vitamin PP - 0.6 mg;
• beta carotene - 0.02 mg.

Ascorbic acid strengthens the immune system, is a prophylactic agent for colds and viral diseases. Vitamins of group B have a beneficial effect on the nervous system. Eggplants are also a weak antidepressant. Contained vitamin PP will be useful to those who quit smoking. Helps overcome cravings for cigarettes. In order for eggplants not to lose their beneficial properties, it is recommended that raw vegetables be stored for a maximum of two to three weeks at chilled temperature. In the refrigerator, this is a special compartment for vegetables. In canned form, the nutritional value of the product is retained or lost slightly.

Eggplant is a low-calorie product, therefore it is classified as dietary and is advised to be included in the diet for people who want to lose weight. In addition, eggplant contains substances that contribute to the breakdown of fat. Of course, eating vegetables will have the opposite effect when improperly prepared. It is necessary once and for all to abandon frying in a pan, baking with fatty cheeses and cottage cheese. Fried eggplant collapses fiber and toxins accumulate. Therefore, it is useful to cook it for a couple, grill, stew along with other vegetables, mushrooms, lean meat.

If you can not do without oil, you can replace the vegetable olive. Adding spices such as black pepper, cinnamon and turmeric will also be helpful. They reduce appetite. The undoubted advantage for losing weight has a high content of fiber in the product. It contributes to the removal of toxins from the body, prevents constipation, improves the functioning of the gastrointestinal tract as a whole. Eggplant diet is pretty simple.

However, for people with sensitive digestion, gastritis and ulcers, excessive consumption of eggplants can be harmful. It should beware of exacerbation of chronic diseases and diarrhea. Therefore, when discomfort appears, it is worth while to abandon the product and limit its use in the future. Also sometimes manifest individual intolerance to the product. There is nothing to do with this, you will have to abandon the use of vegetables in food.

When buying it is worth paying attention to the appearance of the vegetable. It should not be overripe. This fruit has a brownish skin color, large seeds, a stale stalk. The danger lies in the fact that they accumulate a dangerous substance for humans - solanine. Poisoning has varying degrees of severity: from nausea and diarrhea to seizures and confusion. A good fruit has a blue-black shiny skin peel of rich color, light flesh, small soft unripe seeds. Although eggplants of different varieties and maturity may have different color of the rind (from white to dark purple), it is considered that the blue-black fruit is tastier of all.

In this way, Eggplant is an excellent product that contains all the elements that are useful to humans, so the vegetable must be present in the diet of people leading a healthy lifestyle.

You will learn more about the composition of eggplants in the following video.