Are Aubergines Good for You? Discover the Health Benefits of This Versatile Veg

Introduction

Aubergines—also known as eggplants—are a staple in cuisines around the world, from Mediterranean moussaka to Indian curries. But beyond their culinary versatility and rich flavour, many people ask:
“Are aubergines good for you?”

The answer is a resounding yes. Aubergines are packed with nutrients, antioxidants, and dietary fibre—making them a fantastic addition to a healthy diet. In this article, we’ll explore the nutritional value of aubergines, their health benefits, how they support weight loss and heart health, and how best to prepare them for maximum benefit.

What Is an Aubergine?

Aubergine (Solanum melongena), also known as eggplant, is a purple-skinned fruit (yes, technically a fruit) from the nightshade family. Despite being botanically a fruit, it’s treated as a vegetable in cooking due to its savoury flavour and versatility in savoury dishes.

It’s widely used in:

• Mediterranean cooking (e.g. ratatouille, baba ganoush)
• Indian cuisine (e.g. baingan bharta)
• Middle Eastern and Asian dishes

But beyond flavour and texture, aubergines are loaded with health-boosting compounds.

Nutritional Profile of Aubergines

Aubergines are low in calories and high in nutrients, especially when eaten with the skin on.

Nutritional values (per 100g, raw aubergine):

• Calories: 25
• Protein: 1g
• Carbohydrates: 6g
• Fibre: 3g
• Fat: 0.2g
• Vitamin C: 2.2mg
• Vitamin K: 3.5µg
• Potassium: 229mg
• Folate: 22µg
• Magnesium: 14mg

Aubergines are also rich in antioxidants, particularly nasunin, which is found in their purple skin.

Key Health Benefits of Aubergines

1. Rich in Antioxidants

Aubergines are an excellent source of antioxidants, especially nasunin, a type of anthocyanin found in the deep purple skin.

Benefits of antioxidants:

• Protect cells from oxidative damage
• Slow signs of ageing
• Reduce inflammation
• Lower risk of chronic diseases like cancer and heart disease

2. Supports Heart Health

Aubergines contain flavonoids, potassium, and fibre—three essentials for heart health.

Studies show:

• Flavonoids may help lower blood pressure
• Fibre reduces LDL (bad) cholesterol
• Potassium helps regulate heart rhythm and fluid balance

Eating aubergines regularly can lower your risk of heart disease.

3. Aids Digestion

With 3g of fibre per 100g, aubergines are a gut-friendly food.

Benefits of fibre:

• Prevents constipation
• Promotes regular bowel movements
• Feeds beneficial gut bacteria
• Helps you feel full longer

Adding aubergine to meals is a great way to boost daily fibre intake.

4. May Help Manage Blood Sugar

Aubergines are low in carbs and contain compounds that may help regulate blood sugar.

How?

• Fibre slows digestion, preventing blood sugar spikes
• Polyphenols may enhance insulin sensitivity
• Low glycaemic index (GI) helps with blood sugar control

Ideal for people with type 2 diabetes or those managing insulin resistance.

5. Supports Weight Loss

Aubergines are ideal for weight-conscious diets:

• Low in calories (just 25 per 100g)
• High water and fibre content promotes satiety
• Great meat substitute in plant-based dishes

Grilled or roasted aubergine can replace higher-calorie ingredients while adding bulk and satisfaction to meals.

Are Aubergines Anti-Inflammatory?

Yes—aubergines contain natural anti-inflammatory compounds like flavonoids and phenolic acids, which:

• Reduce systemic inflammation
• May lower risk of arthritis, asthma, and inflammatory bowel disease
• Support brain health and reduce cognitive decline

Incorporating aubergines into a balanced diet may help reduce inflammation over time.

Are There Any Risks or Side Effects?

While aubergines are healthy for most people, here are a few things to consider:

1. Oxalates

Aubergines contain small amounts of oxalates, which may contribute to kidney stones in people prone to them. If you’ve had kidney stones, consult your GP.

2. Nightshade Sensitivity

Aubergines belong to the nightshade family. In rare cases, people with autoimmune or inflammatory conditions may be sensitive to nightshades and experience symptoms like joint pain.

3. Bitter Taste

Some varieties can be slightly bitter when raw. Salting before cooking helps remove bitterness and improves texture.

Best Ways to Prepare Aubergines for Health

To get the most nutritional benefits, avoid deep-frying aubergines, as they absorb oil like a sponge.

Healthier cooking methods:

• Grilled – Brings out a smoky, meaty flavour
• Roasted – Perfect for curry, tray bakes, and moussaka
• Steamed – Retains nutrients without added fat
• Baked – Great in dishes like stuffed aubergine
• Mashed or pureed – Ideal for dips like baba ganoush

Pro tip:

Leave the skin on to maximise antioxidant intake—nasunin is concentrated in the purple skin.

Are Aubergines Good for a Plant-Based Diet?

Yes, absolutely. Aubergines are a plant-based powerhouse due to their:

• Meaty texture (great meat alternative)
• Low-calorie density
• Versatility in vegan and vegetarian recipes

They’re often used in:

• Aubergine lasagna
• Vegan kebabs
• Grilled aubergine “steaks”
• Curries, stews, and dips

Conclusion

So, are aubergines good for you?
Yes—they’re low in calories, high in fibre, rich in antioxidants, and full of nutrients that support heart, digestive, and metabolic health.

Whether you’re looking to manage your weight, improve heart health, or boost your fibre intake, aubergines are a versatile and delicious way to nourish your body. Just grill, roast, or stew them—skin and all—for a tasty addition to a healthy lifestyle.

Next time you’re at the shop or in your garden, don’t underestimate the power of the humble aubergine—it’s more than just a pretty purple face!

Top 10 Questions and Answers About Aubergines and Health

1. Are aubergines good for weight loss?

Yes. They’re low in calories, high in fibre, and help you feel full.

2. Do aubergines lower cholesterol?

They may help reduce LDL cholesterol due to their fibre and antioxidant content.

3. Are aubergines good for diabetics?

Yes. Their low GI and polyphenols help regulate blood sugar levels.

4. Are aubergines high in carbs?

No. Only around 6g of carbs per 100g—making them low-carb friendly.

5. Can aubergines reduce inflammation?

Yes. They contain anti-inflammatory flavonoids and phenolic compounds.

6. Is aubergine good for digestion?

Absolutely. The fibre supports bowel health and feeds good gut bacteria.

7. Are aubergines high in protein?

No, but they’re often used in high-protein dishes with legumes or grains.

8. Do aubergines contain iron?

They contain a small amount of iron, along with other minerals like potassium and magnesium.

9. Is it better to eat aubergine raw or cooked?

Cooked is better. It improves flavour, reduces bitterness, and enhances digestibility.

10. Should I eat the skin of an aubergine?

Yes! The skin is rich in antioxidants, especially nasunin.