Raw aubergine contains around 1 gram of protein per 100g, so it is a low protein vegetable best paired with richer protein foods.
Aubergine, or eggplant, shows up in curries, tray bakes, pasta dishes, and smoky dips, yet many eaters wonder how much protein hides in those soft slices. When you plan meals around protein targets, every gram counts, even from vegetables. Knowing the true aubergine protein per 100g figure helps you line up side dishes, mains, and toppings in a way that fits your goals.
Nutrition databases from agencies and produce boards place protein in raw aubergine around the 0.8 to 1.2 gram range for each 100g serving, with small shifts between cultivars and growing regions. One USDA based breakdown lists about 0.85g, while another dataset and European produce sheets sit closer to 0.9 to 1.1g. In daily life, rounding to 1g protein per 100g raw aubergine works well for menu planning.
Protein Content Of Aubergine Per 100G Basics
To get a clear picture, start with a plain 100g portion of raw aubergine, peeled or unpeeled, with no oil added. That amount roughly equals a heaped cup of cubes or a slim medium slice across the length of the fruit. The total protein is small on its own, yet it still adds up across stews, stir fries, and sheet pan mixes.
| Nutrient Per 100g Raw Aubergine | Amount | What It Means For You |
|---|---|---|
| Energy | 20–25 kcal | Low energy, handy for larger portions |
| Protein | 0.8–1.1 g | Small protein bump alongside stronger sources |
| Total Carbohydrate | 4.5–6 g | Mild carb load with gentle impact on most diets |
| Dietary Fibre | 2–3 g | Helps with fullness and gut comfort |
| Total Fat | 0.1–0.4 g | Almost fat free before cooking oil goes in |
| Water | Over 90 g | High moisture keeps texture soft after cooking |
| Key Minerals | Potassium, manganese, magnesium | Back up daily intake from other foods |
Public resources such as the USDA seasonal eggplant guide and European boards like Aprifel eggplant data all echo this lean, low protein profile. Small gaps between numbers usually stem from lab methods, sampling, and variety mix, not from large shifts in the plant itself.
Since a 100g serving brings around 1g protein, aubergine sits near lettuce, courgette, and tomato on the protein ladder. That does not make it useless for protein seekers, though. Large portions in stews or grilled platters can still contribute a few grams, while the rest of the dish supplies the bulk of your daily target.
Protein In Aubergine Per 100 Grams Across Dishes
Cooking style changes the texture of aubergine more than the protein per 100g of raw weight. Water loss, oil uptake, and batter can alter the calorie and carb count in a big way, yet the base plant protein stays close to the raw value when you compare equal raw starting weights.
Roasted And Grilled Aubergine Protein
When slices or cubes roast in the oven or sit over a grill, water steams away and the flesh softens. If you weigh the raw portion first, then roast without heavy breading, the raw weight still links back to around 1g protein per 100g. The finished portion looks smaller on the plate, though each forkful packs a slightly denser mix of nutrients because moisture has dropped.
Think of a tray of roasted aubergine tossed with chickpeas, red onion, and herbs. A full 300g raw aubergine contribution lends roughly 3g protein to the pan, while the chickpeas lift the total figure far higher. You still count the aubergine protein content per 100g raw measure in your spreadsheet or app, then add the pulses, grains, and dressings on top.
Fried Aubergine And Breading
Frying introduces a new factor, since crumb coatings and oil add extra calories and sometimes extra protein. A slice coated in egg and breadcrumbs collects extra protein from the egg wash and wheat, not from the aubergine itself. When you convert back to the starting raw aubergine weight, each 100g still anchors at roughly 1g protein.
This matters when you tally nutrition for dishes like aubergine parmigiana or layered bakes. The cheese and crumb contribute the bulk of protein, while the aubergine base adds volume, fibre, and a mild share of amino acids. Counting aubergine protein per 100g keeps you honest about how much of your target comes from plants versus dairy or meat in these comfort dishes.
How Protein In Aubergine Per 100G Compares To Other Foods
Because protein in aubergine per 100g sits close to 1g, it falls well below beans, lentils, tofu, and chicken. That gap matters when you set up a plate that must hit a certain protein goal for training, satiety, or blood sugar control. A quick comparison table helps put the numbers into context when you build mixed meals.
| Food Per 100g Cooked | Protein (g) | Best Use With Aubergine |
|---|---|---|
| Raw Aubergine | ~1 g | Base for stews, dips, and mixed trays |
| Cooked Lentils | 8–9 g | Pair in curries or tray bakes for a hearty mix |
| Cooked Chickpeas | 7–8 g | Roast with aubergine cubes for bowls and wraps |
| Firm Tofu | 12–15 g | Add cubes to stir fries or skewers |
| Greek Yogurt (Plain) | 9–10 g | Blend into sauces or dollop over grilled slices |
| Skinless Chicken Breast | 28–31 g | Serve strips over spiced aubergine for high protein plates |
| Cooked Quinoa | 4–5 g | Use as a bed for aubergine based trays |
Looking at the spread, aubergine works best as a flavour carrier and texture base rather than a star protein source. That said, every extra gram can help when you stack multiple plant foods across the day. A chickpea and aubergine curry over quinoa blends three modest sources into a solid pool of amino acids.
Ways To Boost Protein In Aubergine Meals
Since the protein per 100g figure stays low for aubergine, the trick lies in what you cook with it. Thoughtful pairings can lift a plate from light side dish to complete meal with a strong protein hit, while still keeping the silky mouthfeel and rich flavour that make aubergine so appealing.
Pair Aubergine With Legumes
Beans and lentils bring dense protein, fibre, and a sturdy bite that matches soft aubergine cubes. A pot of aubergine and red lentil dal, a tray bake with chickpeas and tomato, or a salad with white beans and charred slices all lean on this pattern. Because legumes land in the 7 to 9g protein range per 100g cooked, they patch the gap left by low aubergine protein.
Packed lunches and meal prep bowls also benefit from this mix. Roast aubergine with cumin and paprika, toss with warm lentils, then spoon over a grain base. Add seeds or nuts on top for crunch, and a yoghurt or tahini spoonful for creaminess and bonus protein.
Use Dairy, Eggs Or Tofu
Dairy, eggs, and soy all offer compact protein that layers easily over aubergine dishes. Classic aubergine parmigiana leans on mozzarella and parmesan, while lighter takes use crumbled feta, ricotta, or a yoghurt drizzle. A baking dish that holds 400g raw aubergine plus a generous cheese topping can land in the 25 to 40g protein zone for the full pan.
Tofu also matches aubergine well. Press firm tofu, cube it, then roast or stir fry with aubergine strips and a soy based sauce. The tofu may bring 15g protein per 100g, so a couple of hearty scoops on each plate can carry most of the load while aubergine supplies body and flavour.
Smart Serving Ideas
Smart serving plans help you reach your protein goal without turning every plate into a meat heavy dish. Turn baba ganoush into a higher protein spread by blending roasted aubergine with Greek yogurt and extra tahini, then serve alongside seeded crackers. Build open sandwiches with grilled aubergine, hummus, and sliced egg on dense bread, or pack wraps with aubergine strips, tofu, and crunchy slaw.
Another handy move is portion size. A small side spoon of aubergine may only add 0.5g protein, while a full cup or more of cubes can reach 2 to 3g, especially when cooked down. Combine that with a cup of beans or a palm sized piece of meat or tofu and your plate ends up both satisfying and protein aware.
Who Benefits From Tracking Aubergine Protein Per 100G
Not every eater needs to track the exact aubergine protein per 100g figure, yet some groups gain extra clarity from it. People who follow plant based plans, those who eat small portions due to appetite shifts, and anyone counting protein for training all benefit from precise numbers.
Plant forward cooks sometimes overestimate how much protein sits in vegetables, which can leave daily totals a little short. Once you know that 100g aubergine brings around 1g protein, you can build plates that lean more on legumes, dairy, eggs, tofu, or meat while still using aubergine for colour and texture.
If you track macros for strength or endurance training, logging protein in aubergine per 100g keeps your diary honest. Each 100g raw portion adds only a small slice of your daily target, so you avoid counting it as a major contributor. You still gain fibre, minerals, and pleasure on the plate, while protein comes from your main sources.
In short, aubergine works best as a flexible base with a modest protein boost. Use the roughly 1g aubergine protein per 100g number as a guide, then build meals around beans, tofu, dairy, eggs, or lean meat to reach the protein level that suits your body and routine.