Is Aubergine Healthy to Eat? Unpacking the Nutrient Powerhouse

January 13, 2026 •

4 min read

According to the USDA, a 100-gram serving of raw aubergine contains just 26 calories, making it a low-calorie, nutrient-dense food. The question, 'is aubergine healthy to eat?' can be confidently answered in the affirmative, as this vegetable is packed with beneficial compounds that support overall wellness.

Quick Summary

Aubergine, or eggplant, is a healthy addition to any diet, rich in fiber, antioxidants, and essential nutrients. It can benefit heart health, blood sugar control, and weight management due to its low-calorie, high-fiber profile. The vegetable's vibrant skin contains powerful compounds like nasunin, offering protection against cellular damage.

Key Points

Rich in Antioxidants: Aubergine contains nasunin, an antioxidant that protects brain cell membranes and reduces oxidative damage.
Heart-Healthy Benefits: The fiber and potassium in aubergine can help lower bad cholesterol and regulate blood pressure.
Supports Weight Management: Being low in calories and high in fiber, it promotes a feeling of fullness, which can aid in weight loss.
Aids Blood Sugar Control: Its high fiber content slows sugar absorption, making it beneficial for managing blood sugar levels.
Promotes Brain Health: Phytonutrients in aubergine, including nasunin, improve blood flow to the brain and protect against cellular damage.
Healthy Cooking is Key: To maintain its low-fat, low-calorie profile, it is best to bake, roast, or grill aubergine rather than frying it.
Valuable Source of Nutrients: Aubergine provides essential vitamins and minerals, including manganese, folate, vitamin B6, and potassium.

The Rich Nutritional Profile of Aubergine

Often considered a vegetable, the aubergine (or eggplant) is botanically a fruit, belonging to the nightshade family alongside tomatoes and potatoes. Its robust nutritional profile includes fiber, vitamins, and minerals, making it a valuable part of a balanced diet. A typical 100-gram serving is incredibly low in calories, making it an excellent choice for those focused on weight management.

High in Powerful Antioxidants

One of the most significant health benefits of aubergine comes from its rich antioxidant content. These compounds help protect your body from damage caused by free radicals, which are harmful substances that contribute to aging and disease.

Nasunin: This anthocyanin, responsible for the deep purple color of the skin, is a potent antioxidant. It has been shown to protect brain cell membranes from oxidative damage.
Chlorogenic Acid: Found in both the skin and pulp, this antioxidant offers additional protection against free radicals and has antimicrobial and antiviral properties.

Promotes Heart Health

Regular consumption of aubergine has been linked to improved heart health. The combination of fiber, potassium, and antioxidants works to support the cardiovascular system.

Lowers Cholesterol: The fiber in aubergine can help lower LDL ('bad') cholesterol by binding to cholesterol and bile acids in the digestive system.
Manages Blood Pressure: The potassium content helps relax blood vessels, which in turn helps regulate blood pressure. Flavonoids and phenolic compounds also contribute to this effect.

Supports Weight Management

For those looking to manage or lose weight, aubergine is an ideal food. Its high fiber content promotes a feeling of fullness, reducing overall calorie intake. Since it is naturally low in calories and fat, it can be used as a filling, nutrient-dense replacement for higher-calorie ingredients.

Aids Blood Sugar Control

The high fiber and low-glycemic nature of aubergine make it beneficial for controlling blood sugar levels. Fiber slows down the rate of digestion and sugar absorption, preventing sharp spikes and crashes in blood sugar. Studies also suggest that certain compounds in aubergine may inhibit the enzymes that convert starch into blood sugar.

Potential Anti-Cancer Properties

While more human research is needed, aubergine contains several substances that show potential cancer-fighting benefits. Test-tube studies have indicated that compounds like solasodine rhamnosyl glycosides (SRGs) can cause cancer cell death. Furthermore, a diet rich in fruits and vegetables, including aubergine, is generally associated with a lower risk of certain cancers.

The Importance of How You Cook Aubergine

Aubergine is known for its spongy texture, which readily soaks up oil during cooking. This can significantly increase its calorie and fat content, undermining its healthy profile. For optimal health benefits, choose cooking methods that use little to no oil.

Comparison Table: Healthy vs. Unhealthy Cooking Methods


Cooking Method	Healthier Choice?	Why?	Tips for Preparation
Roasting/Baking	Yes	Uses minimal oil and retains most nutrients.	Slice, brush lightly with olive oil, and season before baking until tender.
Grilling	Yes	Similar to roasting, requires very little oil.	Cut into thick slices, lightly oil, and grill until char marks appear and the flesh is soft.
Steaming/Boiling	Yes	Adds no extra fat or calories.	Can be mashed into soups or dips after steaming for a soft texture.
Frying	No	The flesh absorbs large amounts of oil, drastically increasing calories and fat.	Avoid frying, especially breaded versions like aubergine parmigiana.

Potential Side Effects and How to Address Them

Aubergine is a member of the nightshade family, which contains compounds like solanine. Some people with inflammatory conditions like arthritis report sensitivity to nightshades, although scientific evidence is inconclusive. Aubergine also contains oxalates, which can be a concern for individuals with a history of kidney stones. However, for most people, these issues are not a concern when consumed in moderation.

Conclusion

So, is aubergine healthy to eat? The answer is a resounding yes. This low-calorie, high-fiber fruit is rich in antioxidants like nasunin and chlorogenic acid, which protect against cellular damage and support heart and brain health. Its fiber content aids in weight management and blood sugar control, making it a valuable dietary inclusion. By choosing healthy cooking methods like roasting or grilling over frying, you can maximize the nutritional benefits and enjoy this versatile food as a delicious part of a balanced diet. If you have a specific sensitivity or pre-existing health condition, it is always wise to consult with a healthcare professional. To learn more about specific vitamins, minerals, and how they interact in the body, consider resources like the NIH Office of Dietary Supplements.

A Note on Preparation

To minimize the absorption of oil when cooking, consider salting the sliced aubergine first. This process draws out moisture, which helps the vegetable cook evenly without becoming greasy. After salting, simply rinse and pat the slices dry before cooking.

Frequently Asked Questions

Botanically, aubergine is a fruit because it grows from a flowering plant and contains seeds. However, it is most often used as a vegetable in cooking.

Yes, aubergine is a good source of dietary fiber. A 100-gram serving of raw aubergine contains around 2.4 to 3 grams of fiber, which aids in digestion and promotes satiety.

Yes, it is safe and recommended to eat aubergine skin. It is rich in nasunin, a powerful antioxidant that protects cell membranes and gives the vegetable its vibrant color.

Yes, aubergine can be beneficial for weight loss. It is low in calories and high in fiber, which helps you feel full for longer and reduces overall calorie intake.

Eggplant contains antioxidants and phytonutrients that may have anti-cancer effects. Test-tube studies have shown that some compounds in eggplant, like SRGs, can cause cancer cell death, but more human research is needed.

For most people, aubergine does not cause inflammation. However, as a member of the nightshade family, some individuals with inflammatory conditions like arthritis report sensitivities. Scientific evidence for this link is inconclusive.

Yes, aubergine is considered safe and beneficial for diabetics. Its low glycemic index and high fiber content help regulate blood sugar levels by slowing the absorption of sugar.

Yes, aubergine is good for brain health. It contains nasunin and other phytonutrients that protect brain cell membranes from damage and improve blood flow, supporting cognitive function.

To cook aubergine healthily, opt for methods like roasting, baking, or grilling. These methods use minimal oil, unlike frying, which can cause the absorbent flesh to soak up excess fat.