Eggplant Parmesan⏱ 90 min total

Eggplant Parmesan

Per 1 serving · 304 g · 14 ingredients

Calories
528
26%
of a 2,000 cal day
  • Protein
    33g
    25% of calories
  • Carbs
    34g
    26% of calories
  • Fat
    29g
    49% of calories
Portion

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.

Per 100 g
173cal
medium energy density
Protein per 100 cal
6.3g
Net carbs
29g
carbs minus fiber
Fiber
5.1g
7.1 g sugar

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.

Directions

Prep 30 minCook 60 min
  1. 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. 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. 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. 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. 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. 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. 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

NutrientAmount% Daily Value
Vitamin A186 μg
21%
Vitamin C6 mg
7%
Vitamin D1 μg
6%
Vitamin E2 mg
15%
Vitamin K19 μg
16%
Thiamine0.4 mg
30%
Riboflavin (B2)1 mg
40%
Niacin3 mg
16%
Vitamin B60.3 mg
21%
Folate (B9)74 μg
19%
Vitamin B121 μg
48%
Pantothenic acid1 mg
22%
Choline111 mg
20%

Minerals

NutrientAmount% Daily Value
Calcium867 mg
87%
Iron2 mg
30%
Potassium486 mg
10%
Magnesium59 mg
14%
Phosphorus602 mg
86%
Zinc4 mg
33%
Copper0.2 mg
27%
Manganese1 mg
26%
Selenium33 μg
60%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene164 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid8 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene603 μg—
Lysine3 g—
Maltose0.4 g—
Methionine1 g—
Monounsaturated fats12 g—
Phenylalanine2 g—
Polyunsaturated fats2 g—
Proline3 g—
Retinol173 μg—
Serine2 g—
Starch12 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.5 g—
Tryptophan0.4 g—
Tyrosine2 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 528 calories

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

  • 100min
    Walking (3.5 mph)
  • 63min
    Cycling (moderate)
  • 44min
    Running (6 mph)
  • 74min
    Swimming 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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