Is Eggplant OK for a Low-Carb Diet? A Comprehensive Nutritional Breakdown

October 29, 2025 •

4 min read

According to the USDA, a 100-gram serving of raw eggplant contains only 5.4 grams of total carbs, with a low net carb count of just 3 grams. This means that yes, is eggplant ok for a low-carb diet is a resounding yes, as this versatile nightshade is an excellent, high-fiber, and low-calorie addition to any carb-conscious eating plan.

Quick Summary

Eggplant is a fantastic low-carb food due to its low calorie count, minimal net carbs, and high fiber content. Its versatility makes it easy to incorporate into a keto or general low-carb diet with appropriate preparation methods.

Key Points

Low Net Carbs: With only about 3 grams of net carbs per 100-gram serving, eggplant is a perfectly acceptable and healthy option for low-carb diets.
Rich in Fiber: Its high dietary fiber content aids digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
Antioxidant Benefits: Eggplant is packed with antioxidants, like nasunin, which help protect your body's cells from oxidative damage.
Versatile Cooking: Can be baked, grilled, roasted, or stir-fried in countless low-carb recipes, from keto lasagna to pizza bites.
Healthy Preparation is Key: Avoid high-carb batters and excessive oil when cooking to keep it low-carb. Use alternatives like almond flour or crushed pork rinds for coatings.
Nutrient-Dense: Despite being low in calories, eggplant provides essential vitamins and minerals, including manganese and potassium.

Eggplant's Low-Carb Credentials

When assessing if a food fits into a low-carb diet, the most crucial metric is its net carb count. Net carbs are calculated by subtracting dietary fiber from total carbohydrates, as fiber is not fully digested and does not raise blood sugar levels in the same way as other carbs. Eggplant passes this test with flying colors.

A single cup (100 grams) of raw eggplant contains approximately 5.4 grams of total carbohydrates and 2.4 grams of dietary fiber, resulting in only 3 grams of net carbs. This makes it significantly lower in carbs than many starchy vegetables, such as potatoes, and a perfect candidate for inclusion in a low-carb eating plan, including the ketogenic diet.

Nutritional Powerhouse for Dieting

Beyond its low carbohydrate profile, eggplant offers several nutritional benefits that support a healthy diet:

Promotes satiety: The high fiber content in eggplant slows down digestion, which helps you feel full and satisfied for longer, reducing overall calorie intake.
Manages blood sugar: The combination of high fiber and a low glycemic index (GI of 15) helps to prevent rapid blood sugar spikes. This is especially beneficial for individuals managing diabetes or seeking stable energy levels.
Rich in antioxidants: Eggplant contains beneficial plant compounds called polyphenols, including nasunin, a powerful antioxidant that protects the body's cells from damage caused by free radicals.
Heart health benefits: Studies have shown that the antioxidants in eggplant, such as anthocyanins, may help reduce inflammation and improve heart function.
Nutrient-dense: Eggplant provides a good source of vitamins and minerals, including manganese, potassium, and vitamins K and C, all with very few calories.

Low-Carb-Friendly Eggplant Preparation

The key to keeping eggplant low-carb is all in the cooking method. While the vegetable itself is suitable, high-carb batters or excessive oil absorption during frying can quickly sabotage a low-carb goal.

Healthy cooking methods

Roasting: Roasting slices or cubes of eggplant with a drizzle of olive oil and your favorite herbs brings out a smoky, tender flavor. This method requires minimal added fat and no high-carb breading.
Grilling: Similar to roasting, grilling gives eggplant a delicious charred flavor. Marinate slices in a low-carb marinade before grilling.
Baking: Baked eggplant can be a fantastic, soft side dish. For a low-carb "Parmesan" alternative, bake slices with a crushed pork rind or almond flour coating instead of traditional breadcrumbs.
Stir-frying: Quick and easy, stir-frying eggplant with other low-carb vegetables and a flavorful sauce (check for hidden sugars) is a great option.
Dips: Mashing roasted eggplant into a baba ghanoush dip is a delicious way to enjoy it. Serve with low-carb veggies for dipping instead of pita bread.

Table: Eggplant vs. Other Popular Low-Carb Vegetables


Vegetable	Serving Size	Total Carbs	Dietary Fiber	Net Carbs	Benefits
Eggplant	1 cup, raw, cubed	5.4 g	2.4 g	3.0 g	High in antioxidants; helps with satiety and blood sugar control
Zucchini	1 cup, chopped	3.9 g	1.2 g	2.7 g	Very low in carbs; a popular pasta or noodle substitute
Cauliflower	1 cup, chopped	5.3 g	2.1 g	3.2 g	Extremely versatile; can be used as rice, pizza crust, or mashed potatoes
Broccoli	1 cup, raw, chopped	6.0 g	2.4 g	3.6 g	Excellent source of vitamin C and K; crunchy and flavorful
Spinach	1 cup, raw	1.1 g	0.7 g	0.4 g	One of the lowest-carb vegetables; packed with nutrients

Low-Carb Eggplant Recipes

Here are some delicious, low-carb recipes to help you incorporate eggplant into your diet:

Keto Eggplant Parmesan: Instead of traditional flour and breadcrumbs, use a mix of almond flour and grated parmesan cheese for the coating. Bake instead of frying for a healthier alternative.
Eggplant Lasagna: Use thin, long slices of roasted eggplant as a low-carb, grain-free substitute for lasagna noodles. Layer with low-carb marinara sauce, ricotta, and mozzarella.
Grilled Eggplant with Feta and Herbs: Simply grill marinated eggplant slices and top with feta cheese, fresh basil, and a drizzle of olive oil.
Eggplant Pizza Bites: Use roasted eggplant rounds as the base for mini pizzas, topped with low-sugar marinara, cheese, and your favorite low-carb toppings like pepperoni or mushrooms.
Garlicky Ginger Eggplant: Stir-fry eggplant with garlic, ginger, and other keto-friendly veggies for a quick and flavorful side dish.

Conclusion

For anyone following a low-carb or keto diet, eggplant is an outstanding vegetable choice. Its low net carb count, coupled with its high fiber, antioxidant content, and nutritional value, makes it a healthy and versatile option. As long as you are mindful of your preparation methods, opting for low-carb coatings and healthy cooking techniques like baking, grilling, or roasting, you can enjoy eggplant frequently without compromising your dietary goals. Its ability to promote satiety and help manage blood sugar levels further solidifies its position as a go-to food for a carb-conscious lifestyle.

For more information on the specific nutritional content of eggplant, visit the USDA FoodData Central database.

Frequently Asked Questions

A 100-gram serving of raw eggplant contains approximately 5.4 grams of total carbohydrates and 2.4 grams of fiber, resulting in a low net carb count of just 3 grams.

Yes, eggplant is considered keto-friendly. Its low net carb count allows it to be easily incorporated into the daily carb limits required to maintain ketosis.

You can roast, grill, or bake eggplant with olive oil and spices. For recipes that require a coating, use low-carb alternatives like almond flour, coconut flour, or crushed pork rinds instead of traditional breadcrumbs.

Yes, eggplant's high fiber content promotes satiety and fullness, which can help reduce overall calorie intake and assist in weight management.

No, fried eggplant is typically not low-carb because it's often coated in a high-carb batter or breading. It also absorbs significant amounts of oil, increasing its calorie count.

Both eggplant and zucchini are excellent low-carb vegetables. Zucchini has a slightly lower net carb count, but both are very low and nutrient-dense, making them equally good choices.

Popular low-carb eggplant recipes include keto eggplant parmesan, eggplant lasagna (using eggplant slices as noodles), grilled eggplant with feta, and baba ghanoush dip.