⏱ 90 min totalEggplant Parmesan
Per 1 serving · 304 g · 14 ingredients
of a 2,000 cal day
- Protein33g25% of calories
- Carbs34g26% of calories
- Fat29g49% of calories
At a glance
One serving of Eggplant Parmesan (304 g) has 528 calories, with 33 g of protein, 34 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (67% DV), Vitamin A (21% DV) and thiamine (30% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 53%, 64% and 55% of the daily value.
High in
20%+ of the daily value
- Protein67%
- Vitamin A21%
- Thiamine30%
- Riboflavin (B2)40%
- Vitamin B621%
- Vitamin B1248%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin E15%
- Vitamin K16%
- Niacin16%
- Folate (B9)19%
- Potassium10%
Watch
20%+ of the daily value
- Sodium53%
- Saturated fat64%
- Cholesterol55%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ eggplant, peeled (yield from 1-1/4 lb) Eggplant- 🥄⅛ tsp Salt
⅛ tbsp Olive oil
⅛ cloves, minced Garlic
⅛ can Tomatoes- 🥄⅛ dash Salt
⅛ dash Black pepper
¹⁄₁₆ cup leaves, whole Basil
³⁄₁₆ cup Breadcrumbs
⅛ cup Parmesan cheese
⅛ cup All-purpose flour
½ extra large Egg
¹⁄₁₆ cup Olive oil
3 oz Mozzarella cheese
Directions
- 1
Slice peeled eggplants into 1/4- to 1/2-inch rounds. Arrange on racks set over a rimmed sheet pan (or on paper towels), sprinkle both sides evenly with salt, and let stand about 2 hours to release moisture. Pat very dry.
- 2
Warm 1 tablespoon olive oil in a 4-quart saucepan over medium heat. Add minced garlic and cook until fragrant, about 1 minute. Stir in canned tomatoes with their juices, bring to a simmer, then cook at a gentle simmer for about 15 minutes. Season to taste with a pinch of salt and pepper, stir in basil, and remove from heat.
- 3
Set up a breading station: place flour in one shallow bowl, beat the eggs in a second, and in a third combine the breadcrumbs with 1/2 cup of the Parmesan (reserve the remaining Parmesan for layering).
- 4
Preheat the oven to 425°F. Lightly oil two rimmed baking sheets, then dredge each eggplant slice in flour, dip in egg, and coat with the breadcrumb–Parmesan mixture. Arrange on the oiled sheets and drizzle lightly with olive oil.
- 5
Bake until golden and tender, 18–20 minutes, turning the slices halfway through. Remove from the oven and reduce the oven temperature to 350°F.
- 6
Spread about 1/2 cup of the tomato sauce in a 9x13-inch casserole dish. Layer one-third of the baked eggplant, half of the mozzarella, and one-third of the remaining Parmesan; repeat the layers, finishing with sauce and the last of the Parmesan on top.
- 7
Bake uncovered at 350°F until bubbling and the cheese is melted and lightly browned, about 35 minutes. Let rest 10 minutes before serving for cleaner slices.
Vitamins & minerals
Amounts for 1 serving (304 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 186 μg | 21% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 74 μg | 19% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 111 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 867 mg | 87% |
| Iron | 2 mg | 30% |
| Potassium | 486 mg | 10% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 602 mg | 86% |
| Zinc | 4 mg | 33% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 26% |
| Selenium | 33 μg | 60% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 164 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 603 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.4 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 3 g | — |
| Retinol | 173 μg | — |
| Serine | 2 g | — |
| Starch | 12 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 528 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 100minWalking (3.5 mph)
- 63minCycling (moderate)
- 44minRunning (6 mph)
- 74minSwimming laps
Common questions
How many calories are in Eggplant Parmesan?
One serving of Eggplant Parmesan (1 serving) has 528 calories, which works out to 173 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Eggplant Parmesan high in protein?
It provides a solid 33 g of protein per serving (67% of the 50 g daily value), but protein supplies only 25% 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 Parmesan keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 26% 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 Parmesan?
1224 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Eggplant Parmesan?
7.1 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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