Eggplant Parmigiana Nutrition

Although it is made with a vegetable, eggplant parmesan, or parmigiana to Italians, is not a very healthy meal. The typical preparation method make this meal full of calories and saturated fat. If you do not want to give up eggplant parmesan, consider ordering smaller portions, taking half home or splitting it with a friend. Or make this dish at home with healthier ingredients and cooking methods. You can also skip the pasta that is generally found at its side or make unbreaded grilled eggplant strips instead.

Negatives

Because of its preparation method, eggplant parmesan is generally very unhealthy. According to the Center for Science in the Public Interest, eggplant parmesan served in popular Italian restaurants typically contains about 1,250 calories and 40 g of saturated fat. That is more than half of the calories you should eat in a day for a 2,000-calorie diet. The 2005 Dietary Guidelines for Americans suggest consuming no more than 20 g of saturated fat on a 2,000-calorie diet. This meal contains two days' worth of saturated fat by this measure. If that wasn't enough, eggplant parmesan also contains 2,600 mg of sodium.

Nutrients

Similar to other colorful vegetables, deep purple eggplant contains various nutrients. One cup of raw eggplant contains 11.2 percent of the daily value, or DV, of fiber, 10.3 percent of the DV of manganese and 5.4 percent of the DV of potassium. This serving packs 4.5 percent of the DV of folate, 3.6 percent of the DV of vitamin K, 3.4 percent of the DV each of vitamin B6 and copper, 2.7 percent of the DV of niacin and small amounts of many other vitamins, minerals and other nutrients.

Considerations

Eggplant parmesan is traditionally made by frying and then baking it. Frying is generally not a healthy method of cooking, but interestingly, frying seems to increase the health value of eggplant. Unlike other vegetables that lose their antioxidant value when fried, a 2009 study by A.M. Jiménez-Monreal and colleagues in "Journal of Food Science" found that the antioxidant levels were increased in eggplant through frying.

Solution

For a healthier version of eggplant parmesan, bake it instead of frying it. Thinly slice the eggplant from the top to bottom of the vegetable. Coat the eggplant slices in egg or low-fat milk and dip them in whole-grain bread crumbs mixed with antioxidant-filled spices such as oregano and basil. Instead of burying it in cheese as in Italian restaurants, sprinkle it with a small amount of shredded low-fat mozzarella cheese. Put the breaded eggplant slices in a baking dish and bake at 375 degrees for 20 minutes or until the eggplant is soft.