Aubergines (Solanum melongena)

Aubergines (Solanum melongena)

Aubergine characteristics

  • Low in calories
  • High in fibre
  • High in antioxidants
  • Stimulates intestinal transit
  • Helps prevent certain diseases

Nutritional information and caloric values of aubergines

For 100 g cooked aubergines:

  • Energy: 32.7 calories
  • Water: 88.6g
  • Protein: 1.33g
  • Carbohydrates (g/100g) 4.17g
  • Lipids (g/100g) 0.28g
  • Fibre (g/100g): 4.3 g
  • Calcium (mg/100g) 20.1mg
  • Copper (mg/100g) 0.058mg
  • Iron (mg/100g) 0.25mg
  • Iodine (µg/100g): 1 mcg
  • Magnesium (mg/100g) 15mg
  • Manganese (mg/100g) 0.12mg
  • Phosphorus (mg/100g) 15mg
  • Potassium (mg/100g) 123mg
  • Selenium (µg/100g): < 3.35 mcg
  • Sodium (mg/100g) 5.95mg
  • Zinc (mg/100g) 0.098mg
  • Beta-carotene (µg/100g): 22mcg
  • Vitamin E (mg/100g) 0.41mg
  • Vitamin K1 (µg/100g) 2.9 mcg
  • Vitamin C (mg/100g) 1.3 mg
  • Vitamin B1 or thiamine (mg/100g) 0.076mg
  • Vitamin B2 or riboflavin (mg/100g) 0.02mg
  • Vitamin B3 or PP or niacin (mg/100g) 0.6 mg
  • Vitamin B5 or pantothenic acid (mg/100g) 0.075mg
  • Vitamin B6 (mg/100g) 0.086mg
  • Vitamin B9 or total folate (µg/100g) 14 mcg
  • With 32.7 kcal/100g, aubergines are one of the least calorie-dense vegetables.

It is rich in water, fibre and antioxidants.

On the other hand, it is poor in vitamin C.

As for vitamin D and vitamin B12, it is notable for its absence.

The benefits of aubergines

Aubergines are a vegetable to include in your diet. They contain anthocyanin pigments (antioxidants), have diuretic properties and are rich in trace elements.

  • A hotbed of antioxidants
  • A good source of manganese
  • Rich in copper
  • A good source of vitamins B1 and B6

Choosing the right aubergine

When harvested, an aubergine weighs an average of 225g. The most eaten aubergines have a bright purple skin and soft, white flesh.

The skin should be smooth and shiny and the sepals should be very green, spiny and attached to the skin. Avoid fruit whose skin is wrinkled and whose colour is opaque and tends to brown. The flesh may be bitter, fibrous and contain many seeds.

Storage

In the fridge: aubergines do not like cold and do not keep well in the fridge. Eat them as soon as possible after purchase. If necessary, it can be kept for a week or two in the vegetable crisper of the fridge.

In the freezer: wash, peel (or not) and cut into slices about one centimetre thick. Blanch for four minutes in water with a little lemon juice. Cool, drain and place in airtight bags in the freezer with a piece of greaseproof paper between each slice. They will keep for eight to ten months. Cook without defrosting. You can also freeze ratatouille and other aubergine stews.