Eggplant is one of the most keto-friendly vegetables you can cook with — but it still contains measurable carbohydrates. A 100 g raw serving has about 5.88 g of total carbs and 3.0 g of dietary fiber, leaving roughly 2.88 g of net carbs. This calculator handles the math for you so you can log your serving accurately without pulling up a food database every time.
You can enter your portion in grams, ounces, cups of diced eggplant, or as a whole medium eggplant. Preset buttons give you quick starting points, and an optional daily net-carb target shows what percentage of your day's allowance a serving uses. The result card also breaks down total carbs, fiber, and sugar alcohols so you can see exactly where the number comes from.
Whether you're following a strict keto plan, counting macros, or simply curious about this popular nightshade, the eggplant net carbs calculator gives you a quick, consistent reference for meal planning.
🍆 Eggplant Net Carbs Calculator
Calculate net carbohydrates for eggplant in any common serving size. Uses USDA values: 5.88 g total carbs and 3.0 g fiber per 100 g raw.
1. Serving Size
2. Advanced (Optional)
How to Use This Tool
Enter the amount of eggplant you plan to eat, choose the unit that matches your recipe, and click Calculate Net Carbs. The calculator converts your portion to grams, then applies the USDA reference values for raw eggplant. If you track a daily carb budget, add your target in the optional field to see what percentage of the day that serving uses.
The optional sugar alcohol field is only relevant for processed eggplant products that contain added sweeteners — plain raw eggplant contains no sugar alcohols, so you can leave it at zero.
Tip: The preset buttons are handy when you follow a recipe: one thick slice, one cup of diced eggplant, and a whole medium fruit are all common kitchen measurements.
How It Works
Net carbs are calculated as total carbohydrates minus dietary fiber minus sugar alcohols. Fiber is not digested like other carbohydrates, so many low-carb eaters exclude it from their daily count. Sugar alcohols are subtracted only if your eggplant product contains added sweeteners; plain raw eggplant normally has none.
This calculator uses USDA FoodData Central values for raw eggplant: 5.88 g total carbs and 3.0 g fiber per 100 g. Cooking method, variety, and growing conditions can cause small real-world differences.
Worked Examples
Example 1 — 1 cup diced (82 g): Total carbs = 4.82 g, fiber = 2.46 g, so net carbs ≈ 2.36 g.
Example 2 — half a medium eggplant (275 g): Total carbs = 16.17 g, fiber = 8.25 g, so net carbs ≈ 7.92 g.
Example 3 — 100 g with a 20 g daily target: Net carbs = 2.88 g, which is about 14.4% of the daily allowance.
Reference Values
| Portion | Weight | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|---|
| 100 g raw | 100 g | 5.88 g | 3.00 g | 2.88 g |
| 1 oz raw | 28.35 g | 1.67 g | 0.85 g | 0.82 g |
| 1 cup diced | 82 g | 4.82 g | 2.46 g | 2.36 g |
| 1 medium | 550 g | 32.34 g | 16.50 g | 15.84 g |
Values are rounded to two decimal places. Whole-eggplant weights vary widely — a medium fruit can range from roughly 450 g to 600 g, so weigh yours if you need precise numbers.
Pro Tips for Accurate Tracking
- Weigh eggplant raw, peeled or unpeeled the way you will actually eat it.
- If you sauté or roast eggplant with oil, the oil adds calories but not carbs — count it separately.
- Breaded eggplant and eggplant parmesan add flour, breadcrumbs, and sauce carbs that this calculator does not include.
Real-World Applications
Eggplant appears in baba ganoush, ratatouille, grilled side plates, and stir-fries. Because recipes rarely call for exactly 100 g, converting from cups, slices, or whole fruits makes meal logging faster. The percent-of-target feature is especially useful for strict keto plans that cap daily carbs at 20–30 g, or for people with diabetes who want to see how a serving fits into a meal plan.
Common Mistakes to Avoid
Do not weigh cooked eggplant and compare it to raw nutrition data. Cooking removes water, so a cup of cooked eggplant weighs less but represents a different portion of the original raw vegetable. For accuracy, measure raw eggplant before cooking.
Frequently Asked Questions
Is eggplant good for keto? Yes, in moderate portions. A 100 g serving provides only about 2.9 g net carbs, making it a flexible vegetable for low-carb meal plans.
Should I count net carbs or total carbs? It depends on your approach. Many keto and low-carb trackers use net carbs, while others prefer total carbs. This calculator shows both so you can log either way.
Does cooking change the net carbs? The carbohydrate content per 100 g of the edible portion stays roughly the same, but water loss makes cooked eggplant denser. Track by raw weight to stay consistent with nutrition databases.
Does peeling change the fiber? The skin adds a small amount of fiber, so peeled eggplant has slightly lower fiber and slightly higher net carbs. The effect is minor for most portion sizes.
Additional Resources
For complete nutrient profiles and more eggplant varieties, see USDA FoodData Central. To understand how the FDA defines the Nutrition Facts label, visit the FDA Nutrition Facts Label page.