Vegetables / Marrow Vegetables
Eggplant
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 88% |
| Calories | 29kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.2 g/ 71g (1%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 5.5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.1 mg/ 1mg (8%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 11 mg/ 750mg (1%) |
Phosphorus | 28 mg/ 700mg (4%) |
Iron | 0.3 mg/ 12mg (2%) |
Potassium | 206 mg/ 2000mg (10%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
Zinc | 0 mg/ 7mg (0%) |
What is this food?
Eggplant (talong) is a low-calorie vegetable, usually eaten as part of viands or cooked with garlic, tomatoes, and other veggies.
Why it matters to health
Eggplant is helpful for everyday meals because it’s light in calories (about 29 kcal per 100g) and provides dietary fiber (1.6g per 100g) to support fullness and regular digestion. It also has small natural sugars (2.7g) and very low sodium (3mg), which makes it easier to fit into balanced Filipino meals. Since it has a bit of fat (0.2g) and some saturated fat (0.04g), the overall health impact depends a lot on how it’s cooked—especially the amount of oil used.
Healthier tips
- For 3 full meals + 1–2 snacks a day, include eggplant in your viand or side dish 1–2 times daily if it fits your budget and preference.
- Use less oil: try sautéing with a nonstick pan, or add a splash of water/stock when cooking.
- Pair it with lean protein (fish, chicken, tofu) and fiber-rich carbs (brown rice, kamote, or whole grains) for a more complete plate.
- If you’re making tortang talong, keep the egg portion reasonable and avoid too much oil.
- Season with herbs, garlic, onions, and tomatoes instead of relying on salty sauces.
Common Filipino dishes
Tortang talong, Pinakbet, Ginisang talong, Adobong talong, Talong with bagoong
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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