Eggplant (Brinjal): Health benefits, and Nutritional values

Eggplant (Brinjal): Health benefits, and Nutritional values

egg plant

Eggplant is a fruit, originally from the Indian subcontinent, and is now found throughout the world. Eggplant is also called brinjal, melon gene, and squash. These purple or black glossy fruits grow more than a foot in length in wild varieties. There are varieties of eggplants and they are usually called as “king of vegetables”.

Egg Plant Nutrition Facts:

The wonderful health benefits of eggplants are derived from their vitamin, mineral, and nutrient content. According to the USDA National Nutrient Database, eggplants are a rich source of Vitamin C, k, B6, copper, folic acid, etc.

Nutrients as per 100 g of eggplant

Nutrient Value
Water 92.3
Energy 25
Protein 0.98
Total Lipid 0.18
Carbohydrate 5.88
Fiber 3
Sugars 3.53
Calcium 9
Iron 0.23
Magnesium 14
Phosphorous 24
Potassium 229
Sodium 2

Health Benefits Of Egg Plant

1.Aid In Digestion:

Eggplants are a great source of dietary fiber which is a necessary element in any balanced diet. Fiber is essential for gastrointestinal health as well as regular bowel movements.
It also stimulates the secretion of gastric juices that facilitate the absorption of nutrients and the processing of foods.

Fiber has also been linked to the reduction in heart diseases as well since it eliminates the bad LDL that clogs arteries and veins resulting in heart attacks, strokes, etc.

2.Weight Loss:

As eggplants contain a minimal amount of fat, it is very healthy food for people who are trying to reduce the weight.

3.Improves Bone Health:

Eggplants are very good for people who are at a high risk of bone degradation. Phenolic Compounds have also been linked to reduced signs of osteoporosis, stronger bones, etc.
Eggplants also have significant amounts of iron, calcium, which are integral to bone health and overall strength.

4.Prevent Anaemia:

Deficiency in iron can cause anemia. Anemia is characterized by headaches, migraines, fatigue, weakness, depression, etc. By eating foods rich in iron can prevent a person from being anemic. Eggplants are also very rich in copper another essential component of red blood cells (RBCs), just like iron.

5.Improve Brain Function:

Eggplants are wonderful sources of phytonutrients, which have been known for boosting cognitive activity and general mental health.They also keep our bodies and brain safe from toxins. The potassium in eggplants also acts as a brain booster, hence called as “brain food”.

6.Improve Heart Health:

The bio-flavonoids in eggplants are great for reducing blood pressure, which reduces the strain and stress on the cardiovascular system, thereby greatly improving the health of your heart.

7.Prevent Birth Defect:

Eggplants are rich in folic acid, which makes them a delicious and dietary addition for pregnant women. Folic acid protects infants from neural tube defects, which can occur in many ways.

How to buy and store eggplants?


Look for eggplants with smooth, shiny skin that are uniform in colour and are heavy as per their size. Choose the smaller eggplants as they tend to be sweeter, less bitter and have thinner skin and seeds. To test for ripeness, lightly press a finger against the skin. If it leaves an imprint then don’t buy them as it is a ripped one.


It is best to use eggplant within one day of purchase. If refrigerate then we can store up to 4 days. Eggplants bruise easily hence handle them with care.

Safety Profile:

Eggplants are part of the nightshade family and are known to cause severe allergic reactions.

Fun facts about Eggplants:

1.Eggplants are also called as “King Of Vegetable”.
2. Eggplants are fruits, originally native to the Indian subcontinent, and are now found throughout the world. In England, they are known as “aubergine” and also called brinjal, melon gene, etc.

Side Effects Of Eggplants:

An eggplant allergy is rare but it’s possible. Symptoms of an eggplant allergy are similar to those of other food allergies.
1.Itchy in lips, tongue, throat, etc.
3.Stomach Pain

People who have eggplant allergy will experience these symptoms within minutes or some may take even a few hours.

Who should avoid consuming eggplants?

1.The high potassium and fiber content in eggplants can also disrupt digestion.
2.Because of their oxalates, eggplants are not good for people suffering from kidney stones.

How to cook eggplants?

There are many ways to cook eggplants which include baking, roasting, stuffing, frying, etc.

North Indian Dish:

Baingan Ka Bharta:

Baingan ka bharta is a smoky eggplant dish that’s full of flavor and its very simple to prepare.

Calories present in Baingan Ka Bharta:

Calories Value
Carbohydrates 36 calories
Proteins 11 calories
Fats 40

Ingredients :
For Roasting:

1.1large eggplant
2.2 to 3 Garlic cloves.

For the Bharta:

1.Oil as per requirement.
2.1 teaspoon ginger-garlic paste.
3.1 medium onion finely chopped
4.1 tomato finely chopped.
5.1 tablespoon coriander leaves.
6.Salt to taste
7.1 tablespoon vegetable masala.
8.Small amount of turmeric


1.Roast the brinjal on an open flame for about 8 – 10 minutes, turning the eggplant every 1-2 minutes to make sure it’s roasted well on all the sides.
2.The skin should be blistered properly and the skin should become really soft to peel it off.
3.Once the brinjal is roasted cover it with foil and set it aside to cool for a few minutes.
4.Peel the skin off and submerge it in water to get rid of any extra burnt bits.
5.Heat oil in the pan and add the ginger, garlic, onions.Fry onions until they become soft and turn a light brown color. Later add tomatoes, masala powder, turmeric, salt. Mix well and cook for a few minutes. Now add the roasted brinjal and mix them well and cook for a few minutes.
6.Add coriander leaves and serves hot.
7.It goes very well with hot roti or chapatis.

What is a good combination along with Baingan Ka bharta?

This goes great with bajra roti, jowar roti, whole wheat roti.

South Indian recipe:

Brinjal gravy recipe for Biryani

As the name suggests, this is a side dish that makes it more delicious when served with Biryani.

Total calories present in this dish:

Calories Value
Carbohydrates 8g
Protein 1g
Fat 37g
Fiber 3g
Sugar 3g
Calcium 3.5%
Saturated Fat 2g


  1. 1 Brinjal cut into big pieces.
  2. 4 tomatoes
  3. 2 onions chopped.
  4. 1tablespoon ginger garlic paste.
  5. 20 gms of tamarind soaked in water.
  6. 1 tablespoon of mustard seeds.
  7. 1/2 tablespoon jaggery.
  8. 1/4 teaspoon turmeric powder.
  9. 1/4 teaspoon red chilli powder.
    10.Salt to taste.
    11.Oil as per the requirement.


1.First soak the tamarind in the water. After 20 mins extract the pulp of tamarind and keep it aside.
2.Make a fine paste of onions and tomatoes.
3.Heat the oil in the pan and add the chopped brinjal and fry it for few minutes until it slightly changes to brown color. Once it changes its color remove it from the pan and keep it aside.
4.In In the same pan add oil and mustard seeds and wait until they splutter.

5.Next add the ginger garlic paste and saute them for few minutes until the raw smell goes off.
6.Add the puree, tamarind extract, and salt according to your taste.
7.Cover the pan and cook for a few minutes.
8.Now add the powdered jaggery and mix well.
9.Finally add the half-cooked brinjals, a little amount of water and cover it and leave it until the brinjals are cooked soft. Turn off the flame and garnish with coriander leaves and serve hot with Biryani.

What is the best combination and best time to eat?

It tastes good with steamed rice, roti.
The best time is to have for dinner.

Links to some best Amazon products:

FP Fidra Products Brinjal Pickle / Baingan Achar, 250gms

iPaaka Brinjal Curry Mix – 100 Grams | Instant Mix

Maadhuri Brinjal Vathal 200gm

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