⏱ 60 min totalEasy Baked Eggplant Parmesan
Per 1 serving · 433 g · 7 ingredients
of a 2,000 cal day
- Protein23g18% of calories
- Carbs53g43% of calories
- Fat21g38% of calories
At a glance
One serving of Easy Baked Eggplant Parmesan (433 g) has 492 calories, with 23 g of protein, 53 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (46% DV), dietary fiber (34% DV) and Vitamin E (42% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 65%, 36% and 26% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Dietary fiber34%
- Vitamin E42%
- Vitamin K33%
- Thiamine40%
- Riboflavin (B2)40%
Good source of
10–19% of the daily value
- Vitamin A17%
- Choline15%
Watch
20%+ of the daily value
- Sodium65%
- Saturated fat36%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ eggplant, unpeeled (approx 1-1/4 lb) Eggplant
¼ large Egg
⅜ cup Breadcrumbs
½ tbsp Olive oil
¾ cup Marinara sauce
¼ cup, diced Mozzarella cheese
⅛ cup Parmesan cheese
Directions
- 1
Preheat the oven to 375°F with a baking sheet inside. Slice the eggplant into long slices. Coat the slices with beaten egg, then bread with seasoned bread crumbs. Spread olive oil on the hot baking sheet and place the eggplant slices in a single layer. Bake for 15 minutes, flip, and bake for another 10 minutes.
- 2
Increase the oven temperature to 475°F. In an 8 x 10-inch ovenproof dish, layer pasta sauce, then eggplant, and top with mozzarella and Parmesan cheeses. Repeat the layers, finishing with cheese. Bake until the cheese melts and turns golden in spots, about 15 minutes.
Vitamins & minerals
Amounts for 1 serving (433 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 150 μg | 17% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 6 mg | 42% |
| Vitamin K | 39 μg | 33% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 11 mg | 70% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 108 μg | 27% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 85 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 529 mg | 53% |
| Iron | 4 mg | 52% |
| Potassium | 1,063 mg | 23% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 416 mg | 59% |
| Zinc | 3 mg | 24% |
| Copper | 0.4 mg | 43% |
| Manganese | 1 mg | 41% |
| Selenium | 24 μg | 44% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 792 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 43 μg | — |
| Fructose | 8 g | — |
| Galactose | 0 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 24,412 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 83 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 492 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Easy Baked Eggplant Parmesan?
One serving of Easy Baked Eggplant Parmesan (1 serving) has 492 calories, which works out to 114 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Easy Baked Eggplant Parmesan high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Easy Baked Eggplant Parmesan keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Easy Baked Eggplant Parmesan?
1499 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Easy Baked Eggplant Parmesan?
19 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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