Understanding How Much Potassium is in 1 Cup of Cooked Eggplant

December 10, 2025 •

3 min read

According to USDA data, a single cup of cooked, boiled, and drained eggplant contains approximately 122 milligrams of potassium. While not considered a high-potassium food like potatoes or bananas, this amount is still a valuable contribution to your daily mineral intake.

Quick Summary

One cup of cooked eggplant offers roughly 122mg of potassium, along with other key nutrients like fiber and antioxidants. This makes it a healthy addition to a balanced diet, supporting nerve and muscle function, and contributing to overall wellness.

Key Points

Potassium Content: One cup of cooked, boiled, and drained eggplant contains approximately 122 milligrams of potassium.
Moderate Source: Eggplant provides a modest but valuable amount of potassium and is not considered a high-potassium food like sweet potatoes or spinach.
Overall Nutrition: In addition to potassium, eggplant is a good source of dietary fiber, Vitamin B6, and powerful antioxidants.
Cooking Method: How you prepare eggplant affects its nutritional content; boiling is a low-fat option, while adding salt can increase its sodium.
Comparative Value: To maximize potassium intake, combine eggplant with more potassium-dense vegetables like leafy greens or sweet potatoes.
Health Benefits: The potassium in eggplant supports healthy blood pressure, heart function, and nerve transmission.

Eggplant's Place in a Potassium-Rich Diet

Eggplant, also known as aubergine, is a versatile and nutritious vegetable that fits well into a variety of cuisines and dietary plans. When focusing on potassium intake, it's helpful to understand exactly what you're getting from a standard serving. The approximately 122mg of potassium found in a cup of cooked eggplant contributes a modest yet beneficial amount to the recommended daily intake, which is about 4,700mg for most adults. This makes it a fair source of the mineral, but it should be supplemented with other potassium-rich foods to meet your nutritional goals.

The Importance of Potassium in the Body

Potassium is an essential mineral and electrolyte that plays a crucial role in maintaining overall health. Its functions are widespread and critical for various bodily systems. A diet with adequate potassium can help support heart health and maintain proper nerve function.

Regulates Fluid Balance: Potassium works with sodium to maintain the body's fluid and electrolyte balance. This is vital for proper hydration and cellular function.
Supports Cardiovascular Health: Sufficient potassium intake can help lower blood pressure and improve the function of the heart muscle, potentially reducing the risk of heart disease.
Nerve and Muscle Function: As an electrolyte, potassium is critical for transmitting nerve impulses and regulating muscle contractions throughout the body, including the heart.
Aids Digestion: Eggplant's fiber content, along with its minerals, promotes a healthy digestive system.

Other Nutritional Benefits of Eggplant

Beyond potassium, cooked eggplant is packed with other beneficial compounds and nutrients. Its low-calorie and low-fat profile makes it an excellent choice for those managing their weight.

Here is a list of other notable nutrients found in a single cup of cooked eggplant:

Dietary Fiber: Approximately 2.5 grams, which aids in digestion and satiety.
Vitamin B6: Important for brain development and function.
Vitamin K: Essential for blood clotting and bone health.
Manganese: A mineral that contributes to bone formation and reduces inflammation.
Antioxidants: The purple skin of eggplant contains antioxidants like nasunin, which can help protect cells from damage.

How Cooking Methods Impact Eggplant's Nutrients

The way you prepare eggplant can slightly affect its nutritional content, particularly its sodium levels. The data showing around 122mg of potassium typically refers to boiled and drained eggplant with little to no added salt. Some recipes call for soaking eggplant in salted water to reduce bitterness. This can significantly increase the sodium content, which is an important consideration for those on a low-sodium diet. Frying eggplant can also change its nutritional profile by increasing its fat content. Baking, grilling, and steaming are often healthier cooking methods that preserve its natural nutrients.

Potassium Content Comparison: Eggplant vs. Other Vegetables

While eggplant is a good source of potassium, it's not the highest. Including a variety of vegetables in your diet is the best way to ensure you are getting a wide range of essential nutrients. The following table compares the potassium levels of cooked eggplant with other common cooked vegetables, based on a half-cup serving size.


Vegetable	Serving Size	Approximate Potassium (mg)
Beet Greens	1 cup cooked	1,309
Spinach	1 cup cooked	839
Sweet Potato	1 medium baked	450
Broccoli	½ cup cooked	230
Eggplant	½ cup cooked	61 (calculated from 122mg/cup)
Carrots	½ cup cooked	177
Cauliflower	½ cup cooked	200

As the table illustrates, leafy greens like beet greens and spinach offer a much more concentrated dose of potassium per serving. This is not to diminish eggplant's value but to put its contribution into proper context within a balanced diet. Combining eggplant with these and other nutrient-dense foods is a smart strategy for meeting your daily goals.

Conclusion

In summary, 1 cup of cooked eggplant provides approximately 122 milligrams of potassium, along with a host of other beneficial nutrients like fiber, Vitamin B6, and antioxidants. While it is a moderate source of this vital mineral, it is part of a healthy diet that can support everything from nerve function to cardiovascular health. By understanding its nutritional makeup and comparing it to other vegetables, you can effectively integrate eggplant into a well-rounded eating plan. For more information on dietary minerals, explore the National Institutes of Health fact sheets on potassium.

Frequently Asked Questions

No, eggplant is generally considered a fair or moderate source of potassium, not a high-potassium food like spinach, bananas, or potatoes.

The potassium content is typically higher in cooked eggplant by volume because the cooking process, especially boiling, reduces the vegetable's water content, concentrating its nutrients.

The potassium in eggplant helps regulate blood pressure, supports healthy heart muscle function, aids in nerve signaling, and maintains the body's fluid balance.

The cooking method does not significantly alter the inherent potassium content, but adding salt, for example when soaking eggplant, will increase its sodium level.

A cup of cooked eggplant is also a good source of dietary fiber, Vitamin B6, manganese, and antioxidants like nasunin found in its skin.

To enhance the nutritional benefits of eggplant, try preparing it with other potassium-rich foods or by using healthier cooking methods like baking or grilling instead of frying.

Individuals on a potassium-restricted diet, often due to kidney issues, should monitor their intake of eggplant and other potassium-containing foods. Always consult a healthcare provider for personalized dietary advice.

Yes, the skin of eggplant contains nutrients, including potassium and antioxidants like nasunin. Eating the skin is a great way to maximize the vegetable's nutritional value.