Eggplant is a popular ingredient in Mediterranean, Middle Eastern, and Asian cooking, but its protein content is often overlooked. This eggplant protein per 100g calculator quickly converts your serving size — in grams or ounces — into grams of protein, using separate protein values for raw, boiled, steamed, roasted, grilled, and pan-fried eggplant. It is built for meal preppers, plant-based eaters, and anyone tracking macronutrients who wants a realistic estimate before logging a meal.
The amount of protein in 100g of eggplant changes with cooking method because moisture is lost or gained, which concentrates or dilutes protein. Raw eggplant contains about 0.98g of protein per 100g, while boiled eggplant has around 0.83g per 100g and roasted eggplant can reach roughly 1.1–1.2g per 100g. The calculator applies the selected factor, converts your input weight to grams, and shows your serving total.
An optional daily protein target converts that total into a percentage of your day, making it easier to see how eggplant fits into a balanced meal.
How to Use This Tool
Using the calculator is straightforward. Start by entering the weight of eggplant you plan to eat or log, then choose the unit that matches your scale or recipe — grams or ounces. Next, select the preparation method that best matches your meal. Each method has a slightly different protein value per 100g because cooking changes how much water remains in the vegetable. If you are tracking a daily protein goal, you can also enter your target; the calculator will show how much of that day's target a single serving of eggplant covers. Click Calculate and you'll immediately see the protein per 100g, the protein in your specific serving, and the percentage of your daily target.
- Enter the weight of eggplant in the first field.
- Select grams or ounces from the unit dropdown.
- Choose the closest preparation method, such as raw, boiled, steamed, roasted, grilled, or pan-fried.
- Optionally type in your daily protein target. The default is 50 grams.
- Press Calculate and read the breakdown in the result card.
How the Calculation Works
The calculation is based on a simple proportion: if 100g of a certain preparation contains a known amount of protein, then any other weight contains protein in the same ratio. The formula is:
Protein (g) = (serving weight in grams ÷ 100) × protein per 100g
When you enter ounces, the calculator first converts to grams using 1 oz = 28.3495g. It then multiplies by the selected per-100g factor. For example, steamed eggplant with a factor of 0.85g per 100g provides 1.70g of protein in a 200g serving. The per-100g values used here are rounded averages drawn from commonly reported nutrient data, including values in the USDA FoodData Central. They are useful for meal planning but not meant as a precise lab result for a particular eggplant.
Worked Examples
Example 1: You are making a 150g portion of raw eggplant slices for a salad. Using the raw factor of 0.98g per 100g, the protein is (150 ÷ 100) × 0.98 = 1.47g. That is roughly 3% of a 50g daily protein target.
Example 2: A roasted eggplant dish weighs 220g after roasting. With the roasted factor of 1.14g per 100g, the protein is (220 ÷ 100) × 1.14 = 2.51g. The higher per-100g value reflects water loss during roasting, not a dramatic increase in actual protein.
Example 3: If you measure 4 oz of boiled eggplant, convert to 113.4g. With the boiled factor of 0.83g per 100g, the protein is 113.4 ÷ 100 × 0.83 = 0.94g.
Protein per 100g by Preparation Method
These values are approximate and can vary with the variety of eggplant, how it is cut, cooking time, and whether any salt, oil, or batter is added. Use them as a practical guide.
| Preparation | Approximate protein per 100g |
|---|---|
| Raw | 0.98 g |
| Boiled (drained) | 0.83 g |
| Steamed | 0.85 g |
| Roasted / baked | 1.14 g |
| Grilled | 1.10 g |
| Pan-fried with a small amount of oil | 1.31 g |
Factors That Affect Accuracy
The protein value you get from the calculator is an estimate, not an exact measurement. Several variables can move the real number up or down. Different eggplant cultivars have slightly different moisture and protein content. Organic versus conventionally grown fruit can differ a little, though not dramatically. Most importantly, cooking changes the water content. Boiled eggplant absorbs water, which can lower the protein per 100g; roasted or grilled eggplant loses moisture, which concentrates protein. Frying can add fat, and breading or batter adds carbohydrates, fat, and sometimes a small amount of protein from flour or eggs.
- Weigh before cooking whenever possible and select raw for the closest estimate.
- If you weigh after cooking, use the matching cooked factor and avoid assuming the raw value applies.
- For packaged or restaurant eggplant dishes, check the label or ask about added ingredients.
- Remember that protein numbers alone don't reflect the full nutritional picture; eggplant also provides fiber, potassium, and antioxidants.
Frequently Asked Questions
Is eggplant a good source of protein? No, eggplant is not a high-protein food. A 100g raw portion contains about 1g of protein, which is far less than legumes, dairy, meat, or even most whole grains. It can still contribute to your daily total, especially in large vegetable-heavy dishes, but it should not be relied on as a primary protein source.
Does cooking destroy the protein in eggplant? Cooking does not destroy the protein itself, but it alters the moisture content. That is why 100g of roasted eggplant contains more protein than 100g of raw eggplant: the roasted sample contains less water and therefore more solid material per 100g. If you compare equal weights of the original raw vegetable, the total protein stays essentially unchanged.
Which cooking method gives the highest protein per 100g? Methods that remove the most water, such as roasting, grilling, or pan-frying, tend to show the highest protein per 100g. Frying also adds fat, which can change calories even if protein remains modest. The differences are small, so choose a method based on taste and texture rather than protein content.
How should I log eggplant in my food app? The best approach is consistency. Weigh the eggplant before cooking and log it as raw. If you already weighed the cooked portion, pick the cooked entry that matches how it was prepared. Use this calculator, then add the exact gram value to your app. For a comparison of protein across other plant foods, see the fruit protein per 100g calculator or the corn protein calculator.