Eggplants are a nutrient-rich food that contains fiber, vitamins, and minerals. They may benefit your overall health, including your heart.

Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world.

Although often considered a vegetable, they’re technically a fruit, as they grow from a flowering plant and contain seeds.

There are many varieties, ranging in size and color. While eggplants with deep purple skin are most common, they can also be red, green, or even black.

In addition to its unique texture and mild flavor, eggplant has a host of potential health benefits.

This article takes a deep look at 7 research-backed health benefits of eggplants.

1. Rich in many nutrients

Eggplants are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals, and fiber in a few calories.

According to the USDATrusted Source, two-thirds cup (100 grams) of raw eggplant contains the following nutrients:

  • Calories: 26
  • Carbs: 5.4 grams
  • Fiber: 2.4 grams
  • Protein: 0.85 gram
  • Manganese: 0.106 mg
  • Folate: none
  • Potassium: 222 mg
  • Vitamin K: none
  • Vitamin C: none

Eggplants also contain small amounts of other nutrients, including niacin, magnesium, and copper.

Summary

Eggplant provides a good amount of fiber, vitamins and minerals in few calories.

2. High in antioxidants

In addition to containing a variety of vitamins and minerals, eggplants boast a high number of antioxidants.

Antioxidants are substances that help protect the body from damage caused by harmful substances known as free radicals.

This 2024 review states that antioxidants have the potential to reduce oxidative stress and help the body repair and overcome tissue damage.

Eggplants are especially rich in anthocyanins, a type of pigment with antioxidant properties that gives them their vibrant color.

In particular, an anthocyanin in eggplants called nasunin is especially beneficial. A 2016 study found that nasunin protects against oxidative damage during aging.

Summary

Eggplants are high in anthocyanins, a pigment with antioxidant properties that can protect against cellular damage.

3. May reduce the risk of heart disease

Thanks to their antioxidant content, some studies suggest that eggplants may help reduce the risk of heart disease.

A 2019 studyTrusted Source suggested that eating foods containing anthocyanins (found in eggplant) helps to reduce inflammatory markers that increase the risk of heart disease.

While current studies are promising, further research is needed to evaluate how eggplants may help reduce the risk of heart disease in humans.

Summary

Some studies have found that the antioxidant content in eggplants may improve heart function and and protect against heart disease, however, more research is needed to confirm these benefits.

4. May promote blood sugar control

Adding eggplants to your diet may help keep your blood sugar in check.

This is primarily because eggplants are high in fiber, which passes through the digestive system intact.

Fiber can lower blood sugarTrusted Source by slowing the rate of digestion and absorption of sugar in the body. Slower absorption keeps blood sugar levels steady and prevents spikes and crashes.

Other researchTrusted Source suggests that polyphenols, which are natural plant compounds found in foods like eggplant, may reduce sugar absorption and increase insulin secretion, both of which can help lower blood sugar.

Eggplants are well-suited to current dietary recommendations for controlling diabetes, which include a high-fiber diet rich in whole grains and vegetables.

Summary

Eggplants are high in fiber and polyphenols, both of which may help reduce blood sugar levels.

5. Could help with weight loss

Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen.

Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake.

Eggplants are often used as a high-fiber, low-calorie replacement for higher-calorie ingredients in recipes.

Summary

Eggplant is high in fiber but low in calories, both of which can help promote weight loss. It can also be used in place of higher-calorie ingredients.

6. May have cancer-fighting benefits

Eggplants contain several substances that have the potential to fight cancer cells.

For example, solasodine rhamnosyl glycosides (SRGs) are a type of compound found in some nightshade plants, including eggplant.

Test-tube studies have shown that SRGs could cause the death of cancer cells and may also help reduce the recurrence of certain types of cancer.

Though research on the topic is limited, SRGs have been shown to be especially effective against skin cancerTrusted Source when applied directly to the skin.

Furthermore, several studies have found that eating more fruits and vegetables, such as eggplant, may protect against certain types of cancer.

According to the National Cancer InstituteTrusted Source, a diet rich in plant foods such as fruits and vegetables has been associated with a lower risk of certain cancers, including cancers of the mouth, pharynx, larynx, esophagus, stomach, and lungs.

Some evidence also suggests that a diet rich in fruits and vegetables can lower the risk of colon cancer, pancreatic cancer, and prostate cancer.

However, more research is needed to determine how the compounds found in eggplants specifically affect cancer in humans.

Summary

Eggplants contain solasodine rhamnosyl glycosides, which test-tube studies indicate may aid in cancer treatment. Eating more fruits and vegetables may also protect against some types of cancer.

7. Very easy to add to your diet

Eggplant is incredibly versatile and can be easily incorporated into your diet.

It can be baked, roasted, grilled, or sautéed and enjoyed with a drizzle of olive oil and a quick dash of seasoning.

It can also be used as a low-calorie replacement for many high-calorie ingredients.

This can reduce your carb and calorie intake, all while increasing the fiber and nutrient content of your meal.

Summary

Eggplant is a versatile ingredient that can be prepared and enjoyed in a variety of different ways.

Takeaway

Eggplant is a high-fiber, low-calorie food that is rich in nutrients and comes with many potential health benefits.

From reducing the risk of heart disease to helping with blood sugar control and weight loss, eggplants are a simple and delicious addition to any healthy diet.

They’re also incredibly versatile and fit well into many dishes.