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Eggplant Marinara Flatbread⏱ 35 min total
Recipes

Eggplant Marinara Flatbread

Per 1 serving · 200 g · 7 ingredients

Calories
285
14%
of a 2,000 cal day
  • Protein
    11g
    16% of calories
  • Carbs
    26g
    36% of calories
  • Fat
    16g
    49% of calories
Portion

At a glance

One serving of Eggplant Marinara Flatbread (200 g) has 285 calories, with 11 g of protein, 26 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (23% DV), thiamine (22% DV) and riboflavin (b2) (23% DV). Keep an eye on sodium and saturated fat, which provide 25% and 24% of the daily value.

Per 100 g
142cal
low energy density
Protein per 100 cal
4g
Net carbs
22g
carbs minus fiber
Fiber
4g
7.4 g sugar

High in

20%+ of the daily value

  • Protein23%
  • Thiamine22%
  • Riboflavin (B2)23%
  • Niacin26%
  • Calcium20%
  • Iron27%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Vitamin E19%
  • Vitamin K18%
  • Vitamin B618%
  • Folate (B9)17%
  • Pantothenic acid10%

Watch

20%+ of the daily value

  • Sodium25%
  • Saturated fat24%

Ingredients

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

Directions

Prep 10 minCook 25 min
  1. 1

    Cut the eggplant into 6 even rounds and finely chop the basil.

  2. 2

    Preheat the oven to 400°F. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Season the eggplant with salt and pepper, then place in the skillet. Cover and cook until tender, turning occasionally, for about 10 minutes. Transfer to a plate.

  3. 3

    Brush the cut side of the sourdough bread with the remaining olive oil. Cook in the skillet, cut side down, until golden, about 1 minute.

  4. 4

    Place the bread, cut side up, on a baking sheet. Spread with 3/4 cup of pasta sauce. Crumble goat cheese over the top and sprinkle with chopped basil. Top with the cooked eggplant rounds. Mound mozzarella on the eggplant and spoon the remaining sauce over.

  5. 5

    Bake until the topping is hot and the crust is crisp, about 12 minutes. Cut into 6 pieces and garnish with basil leaves.

Vitamins & minerals

Amounts for 1 serving (200 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A73 μg
8%
Vitamin C3 mg
3%
Vitamin D0.1 μg
1%
Vitamin E3 mg
19%
Vitamin K22 μg
18%
Thiamine0.3 mg
22%
Riboflavin (B2)0.3 mg
23%
Niacin4 mg
26%
Vitamin B60.2 mg
18%
Folate (B9)67 μg
17%
Vitamin B120.2 μg
8%
Pantothenic acid0.5 mg
10%
Choline20 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium200 mg
20%
Iron2 mg
27%
Potassium405 mg
9%
Magnesium37 mg
9%
Phosphorus181 mg
26%
Zinc1 mg
11%
Copper0.2 mg
22%
Manganese0.5 mg
20%
Selenium13 μg
24%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine0.4 g—
Aspartic acid1 g—
Beta carotene274 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride12 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid3 g—
Glycine0.3 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene6,781 μg—
Lysine1 g—
Maltose1 g—
Methionine0.2 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol50 μg—
Serine1 g—
Starch14 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.1 g—
Total omega 60.5 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 285 calories

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

  • 54min
    Walking (3.5 mph)
  • 34min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 40min
    Swimming laps

Common questions

How many calories are in Eggplant Marinara Flatbread?

One serving of Eggplant Marinara Flatbread (1 serving) has 285 calories, which works out to 142 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Eggplant Marinara Flatbread high in protein?

It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 16% 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 Eggplant Marinara Flatbread keto-friendly?

It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Eggplant Marinara Flatbread?

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

How much sugar is in Eggplant Marinara Flatbread?

7.4 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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