Is Eggplant Keto?

Nightshades
Eggplant sticker illustration
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.

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 (100g)3.6g
  • Protein (100g)1g
  • Fat (100g)0.2g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
3.6g
Total Carbs
5.9g
Fiber
2.3g
Protein
1g
Fat
0.2g
Calories
25

Source: USDA FoodData Central

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

HEALTH BENEFITS

  • Purple skin provides nasunin and other antioxidants
  • Potassium and polyphenols may support heart health
  • Fiber aids digestion and promotes fullness
  • Low energy density helps with weight management
  • Contains manganese for bone and metabolism support
  • May help improve lipid profile when prepared with healthy fats

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, soy-sauce-low-sodium/ tamari, and sesame-oil; serve with protein over riced-cauliflower.

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