Cooked Eggplant Nutrition Facts by the Cup

Eggplant appears in many lower carb meal ideas, but the cooking method matters when choosing a nutrition reference. A plain boiled vegetable and a breaded, fried version are different foods for tracking purposes. This card gives a starting point for eggplant cooked in water and drained, with no added salt. It lets you see the vegetable's contribution before considering the rest of a finished dish. One cup of cooked eggplant cubes, weighing 99 grams, provides approximately 35 calories, 8.6 grams of total carbohydrate, and 2.5 grams of fiber. These rounded figures apply to the cooked, drained portion. They are not a nutrient total for eggplant Parmesan, a restaurant side, or a pan of roasted vegetables. The total carbohydrate figure already includes the fiber component; the two figures should not be added together. USDA FoodData Central food 169229 is “Eggplant, cooked, boiled, drained, without salt.” Its values per 100 grams are 35 calories, 8.73 grams of carbohydrate, and 2.5 grams of fiber. Multiplying those values by 0.99 produces the illustrated 99-gram serving. USDA identifies that serving as 1 cup of cubes measuring about an inch across. Source: https://fdc.nal.usda.gov/food-details/169229/nutrients When preparing a portion, drain it before weighing and place the edible food in a bowl on a tared scale. The reference describes the cooked amount, so a raw eggplant weighing the same amount is not the same measurement. Cutting pieces smaller or packing a cup more firmly can also change the weight. The gram amount helps you compare your serving even when your cubes are a different size from the reference. For a practical plate, use the vegetable alongside a protein food and any other foods that fit your meal plan. If you add tomato sauce, cheese, or oil, measure those ingredients separately. This keeps the entry useful without pretending that the image accounts for an entire recipe. A spoonful added during cooking is still part of the finished meal even when it is no longer visible on the surface. Keep preparation details with your food log. Writing “boiled and drained” helps distinguish this entry from a roasted or fried version later. For a packaged dish, the package label is usually the more relevant reference because it describes that specific combination. For a homemade batch, record all ingredients and how the batch is divided rather than applying this cup value to every finished serving. Save the card for its serving definition and cooking-method reminder. It is a measurement aid, not a promise about weight change or an instruction to eliminate other foods. The related wellness product is separate from the eggplant and is not used to calculate or explain its nutrition. #LowCarbMeals #Eggplant #NutritionFacts #MealPlanning #PortionControl