scored 73/100
Eggplant is a low-calorie, fiber-rich nightshade vegetable abundant in polyphenols, particularly nasunin and chlorogenic acid, which support antioxidant defense and metabolic health.
2.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 73.
Eggplant (Solanum melongena) originated in South Asia and has been cultivated for thousands of years, becoming a staple across Mediterranean, Middle Eastern, and Asian cuisines. Despite its modest micronutrient density, eggplant's primary longevity value lies in its polyphenol content—especially anthocyanins concentrated in the purple skin. The vegetable provides 2.45g of fiber per 100g, supporting gut microbiome diversity and short-chain fatty acid production. Eggplant's low glycemic load (5.4g carbs, mostly fiber) makes it ideal for metabolic health. The skin contains nasunin, a potent anthocyanin with neuroprotective properties documented in animal studies, and chlorogenic acid, which may improve insulin sensitivity. Eggplant also provides modest amounts of potassium (222mg/100g), supporting cardiovascular function. The vegetable's bioavailability of polyphenols increases significantly with cooking, particularly when prepared with minimal oil or in preparations that preserve the skin. For longevity-focused individuals, eggplant serves as a nutrient-dense, fiber-supporting vegetable with emerging evidence for neuroprotection and metabolic optimization.
Nasunin and chlorogenic acid reduce endothelial oxidative stress and improve nitric oxide bioavailability; potassium supports healthy blood pressure regulation
Soluble fiber and polyphenols serve as prebiotics, selectively promoting beneficial bacterial growth and butyrate synthesis
Nasunin crosses the blood-brain barrier and protects neuronal membranes from oxidative stress; may support cognitive aging resistance
Chlorogenic acid improves hepatic glucose handling and reduces postprandial glycemic response; minimal impact on blood glucose itself
Anthocyanins and chlorogenic acid reduce systemic inflammatory markers (TNF-α, IL-6) associated with age-related disease
Eggplant has no stimulating compounds and minimal impact on energy or satiety; timing is irrelevant. Consume as part of balanced meals with protein and fat for sustained nutrient absorption.
Breaks a fast
Eggplant's minimal caloric contribution (25 kcal/100g) makes it ideal for volume-based satiety during caloric restriction; pair with protein to maximize meal benefit.
Per 100 g of the default form. Bars show how much higher or lower eggplant is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Eggplant is classified as a vegetable. Eggplant is a low-calorie, fiber-rich nightshade vegetable abundant in polyphenols, particularly nasunin and chlorogenic acid, which support antioxidant defense and metabolic health.
Eggplant scores 73/100 in Formulate, making it a solid choice. Its strongest contributions come from Copper, Potassium, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Not really. A 85 g serving provides about 2.1 g of fiber (~7% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.5 g of net carbs (4.6 g total minus 2.1 g fiber).
Best any time of day. Eggplant has no stimulating compounds and minimal impact on energy or satiety; timing is irrelevant. Consume as part of balanced meals with protein and fat for sustained nutrient absorption.
A typical serving is around 85 g (~22 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating eggplant alongside several other vegetable sources.
Eggplant pairs nicely with: Pair with extra virgin olive oil because fat-soluble polyphenols require lipid for optimal absorption and chlorogenic acid bioavailability increases with fat co-consumption; Combine with allium vegetables (garlic, onions) because sulfur compounds and polyphenols synergistically enhance antioxidant and anti-inflammatory signaling; Pair with tomato-based dishes because lycopene and eggplant anthocyanins together provide complementary polyphenol coverage for broader antioxidant protection; Combine with whole grains or legumes because eggplant's fiber and glycemic stability support sustained glucose control when paired with resistant starches.