KETO VERDICTYES
Eggplant is excellent for keto with ~3.6g net carbs per 100g. Its meaty texture and mild flavor make it satisfying and versatile—just mind cooking methods so it doesn’t soak up excessive oil or carb-heavy breading.
Is Eggplant Keto?
Nightshades
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). Curated estimate; estimated values.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
3.6gnet carbs in your portion
- Total carbs
- 5.9g
- Fiber
- 2.3g
- Protein
- 1g
- Fat
- 0.2g
- Calories
- 25
Eggplant is excellent for keto with ~3.6g net carbs per 100g. Its meaty texture and mild flavor make it satisfying and versatile—just mind cooking methods so it doesn’t soak up excessive oil or carb-heavy breading.
- Net carbs (100 g)3.6g
- Protein (100 g)1g
- Fat (100 g)0.2g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
3.6g
Total Carbs
5.9g
Fiber
2.3g
Protein
1g
Fat
0.2g
Calories
25
Source: Curated estimate
Source fit: curated estimate; not an exact source match
Net-carb calculation: total carbohydrate - fiber
A USDA reference record exists, but the displayed basis or macros do not directly reproduce it, so KetoLens does not attribute these values to USDA. Check the current label for packaged products.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- Low net carbs (~3.6g/100g) fit easily into strict keto macros
- “Meaty” texture provides bulk and satisfaction with few carbs
- Versatile: grill, roast, sauté, air-fry, or mash
- Absorbs seasonings well—great canvas for keto fats and herbs
- Low calorie density allows generous portions
- Fiber (2.3g/100g) supports digestive health and satiety
PREPARATION SUGGESTIONS
ROASTED
Cube, toss with Olive Oil, salt, and garlic; roast at 425°F (220°C) 25–30 minutes until golden-tender.
EGGPLANT PARMESAN
Slice, dredge in Almond Flour + Parmesan Cheese, bake until crisp; layer with low-sugar marinara and Mozzarella Cheese.
GRILLED
Slice lengthwise, brush with Olive Oil, grill 4–5 minutes/side; finish with herbs, lemon, and Feta Cheese.
BABA GANOUSH
Roast whole until very soft; blend flesh with Tahini, lemon, garlic, and Olive Oil. Serve with veggie sticks or Keto Crackers.
EGGPLANT PIZZA BASE
Roast thick rounds, then top with sauce, cheese, and toppings; bake until cheese melts.
STIR-FRY
Cube and stir-fry with garlic, ginger, Low Sodium Soy Sauce/ Tamari, and Sesame Oil; serve with protein over Riced Cauliflower.