Vegetables / Marrow Vegetables
Eggplant, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 25kcal / 2530kcal (0.99%) low |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
| |||||||
Total Carbs | 4.9 g/ 348g (1%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 30 mg/ 750mg (4%) |
Phosphorus | 28 mg/ 700mg (4%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Boiled eggplant (talong). It’s a starchy vegetable that’s usually eaten as a side or mixed into viands.
Why it matters to health
Eggplant is a good choice for everyday meals because it has dietary fiber (1.5 g per 100 g) to help you feel full and support healthy digestion. It also has low calories (25 kcal) and very low fat, which makes it easy to include in your 3 meals plus 1–2 snacks a day. The sugar (2 g) is naturally present, and the sodium (1 mg) is low when boiled—so it’s a nice option if you’re watching salt. Since it has some carbohydrates (4.9 g), pairing it with lean protein and healthy fats helps make the meal more balanced.
Healthier tips
- Keep the serving around 1–2 cups cooked (about 100–200 g) as a side, then add protein (fish, chicken, tofu) and a small amount of rice or carbs if needed.
- Flavor with garlic, onion, tomatoes, vinegar, herbs instead of salty sauces; if using bagoong or patis, use a smaller amount.
- If you’re eating it as part of a viand, aim for a balanced plate: half vegetables, one-quarter protein, one-quarter rice/starches.
- For snacks, pair boiled eggplant with plain yogurt or boiled eggs (instead of sugary dips) to stay satisfied.
Common Filipino dishes
Pinakbet, Tortang talong, Ginataang talong, Talong with bagoong, Eggplant salad
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon