Vegetable

Eggplant

Health
ScoreB

Eggplant is a low-calorie, fiber-rich nightshade vegetable abundant in polyphenols, particularly nasunin and chlorogenic acid, which support antioxidant defense and metabolic health.

Track Eggplant in Formulate — free

Log it, see it roll into your daily nutrient coverage, and build a scored stack.

Open app →

Why Eggplant scores 73

Nutrient density17

Protein quality8

Fiber content10

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Copper 5.8%Potassium 4.0%Manganese 3.9%Magnesium 2.7%Phosphorus 1.5%

Nutrition

per_100g

Calories

0.9g

Protein

5.4g

Carbs

0.1g

Fat

2.5g

Fiber

Health benefits

Supports cardiovascular health through polyphenol-mediated vascular function and potassium contribution

moderate evidence

Nasunin and chlorogenic acid reduce endothelial oxidative stress and improve nitric oxide bioavailability; potassium supports healthy blood pressure regulation

Enhances gut microbiome diversity and short-chain fatty acid production

moderate evidence

Soluble fiber and polyphenols serve as prebiotics, selectively promoting beneficial bacterial growth and butyrate synthesis

Provides neuroprotective effects through anthocyanin-mediated antioxidant defense

emerging evidence

Nasunin crosses the blood-brain barrier and protects neuronal membranes from oxidative stress; may support cognitive aging resistance

Supports metabolic flexibility and glucose homeostasis

moderate evidence

Chlorogenic acid improves hepatic glucose handling and reduces postprandial glycemic response; minimal impact on blood glucose itself

Contributes to anti-inflammatory status through polyphenol-induced NF-κB pathway suppression

moderate evidence

Anthocyanins and chlorogenic acid reduce systemic inflammatory markers (TNF-α, IL-6) associated with age-related disease

Pairs well with

·Pair with extra virgin olive oil because fat-soluble polyphenols require lipid for optimal absorption and chlorogenic acid bioavailability increases with fat co-consumption
·Combine with allium vegetables (garlic, onions) because sulfur compounds and polyphenols synergistically enhance antioxidant and anti-inflammatory signaling
·Pair with tomato-based dishes because lycopene and eggplant anthocyanins together provide complementary polyphenol coverage for broader antioxidant protection
·Combine with whole grains or legumes because eggplant's fiber and glycemic stability support sustained glucose control when paired with resistant starches

Practical tips

·Best timing: Eggplant has no stimulating compounds and minimal impact on energy or satiety; timing is irrelevant. Consume as part of balanced meals with protein and fat for sustained nutrient absorption.
·Retain the skin during cooking—this is where 70% of anthocyanins concentrate; grilling, roasting, or steaming preserves polyphenol content better than boiling
·Select firm, glossy eggplants with intact skin; store at room temperature (not refrigerated) to preserve polyphenol integrity for up to 5 days
·Prepare with minimal added fat (1-2 tsp oil per serving) as eggplant absorbs excessive oil; roasting at 400°F for 20-25 minutes maximizes polyphenol bioavailability
·Consume cooked eggplant rather than raw to enhance polyphenol absorption; cooking breaks down cell walls, improving bioaccessibility by 30-40%
·Include eggplant 3-4 times weekly as part of a diverse polyphenol strategy; variety matters more than quantity for optimal microbiome impact