⏱ 55 min total

Baingan Bharta (Smoky Eggplant Curry)

Name: Baingan Bharta (Smoky Eggplant Curry)
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 1 serving
Ingredients: ½ eggplant, unpeeled (approx 1-1/4 lb) Eggplant; ½ tbsp Canola oil; ¼ cup, chopped Onion; 2 cloves, minced Garlic; ½ pepper Green chili pepper; ½ cup, chopped or sliced Tomatoes; ¼ tsp Chili powder; ½ tsp Salt; ½ tbsp Cilantro

Per 1 serving · 444 g · 9 ingredients

Calories

183

9%
of a 2,000 cal day

Protein
4.9g
10% of calories
Carbs
28g
55% of calories
Fat
7.9g
35% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Baingan Bharta (Smoky Eggplant Curry) (444 g) has 183 calories, with 4.9 g of protein, 28 g of carbohydrates and 7.9 g of fat. Most of its energy comes from carbs (55% of calories). It is high in dietary fiber (38% DV), Vitamin C (87% DV) and Vitamin E (22% DV). Keep an eye on sodium, which provides 52% of the daily value.

Per 100 g

41cal

very low energy density

Protein per 100 cal

2.7g

Net carbs

17g

carbs minus fiber

Fiber

11g

15 g sugar

High in

20%+ of the daily value

Dietary fiber38%
Vitamin C87%
Vitamin E22%
Vitamin B638%
Folate (B9)22%
Potassium22%

Good source of

10–19% of the daily value

Vitamin K19%
Thiamine11%
Niacin17%
Pantothenic acid19%
Iron18%
Magnesium14%

Watch

20%+ of the daily value

Sodium52%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 45 min

1
For a gas burner: Pierce the eggplant several times with a fork, set it directly over the flame, and roast, turning occasionally, until the skin is charred and the flesh is completely soft, 10- 15 minutes. For an electric stove: Heat the oven to 375°F, pierce the eggplant, place on a foil-lined sheet, and bake until very tender, 30-40 minutes, turning once.
2
Let the eggplant cool until easy to handle, then peel off and discard the charred skin. Mash the roasted flesh with a fork until mostly smooth with a few small pieces for texture.
3
Heat the oil in a skillet over medium heat. Add the onion, garlic, and chilis, and sauté until the onions are translucent and softened, 4-6 minutes.
4
Stir in the tomatoes and cook, stirring occasionally, until they break down into a thick, pulpy sauce, 6–8 minutes. Season with salt and chili powder, stirring to bloom the spices for 30 seconds.
5
Fold in the mashed eggplant and simmer gently, stirring, until well combined and heated through, about 5 minutes. Adjust salt to taste.
6
Garnish with cilantro and serve hot.

Vitamins & minerals

Amounts for 1 serving (444 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	65 μg	7%
Vitamin C	78 mg	87%
Vitamin D	0 μg	0%
Vitamin E	3 mg	22%
Vitamin K	22 μg	19%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.1 mg	7%
Niacin	3 mg	17%
Vitamin B6	0.5 mg	38%
Folate (B9)	87 μg	22%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	19%
Choline	32 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	61 mg	6%
Iron	1 mg	18%
Potassium	1,015 mg	22%
Magnesium	61 mg	14%
Phosphorus	121 mg	17%
Zinc	1 mg	8%
Copper	0.3 mg	35%
Manganese	1 mg	39%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	110 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	711 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	6 g	—
Galactose	0 g	—
Glucose	6 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	2,316 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 183 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

35min
Walking (3.5 mph)
22min
Cycling (moderate)
15min
Running (6 mph)
26min
Swimming laps

Common questions

How many calories are in Baingan Bharta (Smoky Eggplant Curry)?

One serving of Baingan Bharta (Smoky Eggplant Curry) (1 serving) has 183 calories, which works out to 41 calories per 100 g. That is about 9.1% of a 2,000-calorie day.

Is Baingan Bharta (Smoky Eggplant Curry) high in protein?

Not especially. It has 4.9 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Baingan Bharta (Smoky Eggplant Curry) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Baingan Bharta (Smoky Eggplant Curry)?

1196 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Baingan Bharta (Smoky Eggplant Curry)?

15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (444 g)

Calories183

% Daily Value*

Total fat 7.9g	10%
Saturated fat 0.6g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,196mg	52%
Total carbohydrate 28g	10%
Dietary fiber 11g	38%
Total sugars 15g
Protein 4.9g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all