Baingan Bharta Calories and Nutrition
Also known as: Smoky eggplant mash
1 bowl (~150 g) of Baingan Bharta contains 158 calories, 2.1g protein, 13.8g carbs and 12.8g fat — a non-vegetarian dish in the curries & sabzi category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~150 g) |
|---|---|---|
| Calories | 105.6 kcal | 158.4 kcal |
| Protein | 1.4 g | 2.1 g |
| Carbs | 9.2 g | 13.8 g |
| Fat | 8.5 g | 12.8 g |
| Fiber | 4.2 g | 6.3 g |
| Iron | 1 mg | 1.5 mg |
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How Baingan Bharta fits in your diet
A 1 bowl (~150 g) of baingan bharta contributes about 8% of a 2,000-kcal daily target and roughly 4% of an average adult's 50 g daily protein floor. Typically made with eggplant, onion, tomato, garlic, spices, oil.
Charred and mashed eggplant sautéed with onion, tomato and garlic. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Baingan Bharta?
Baingan Bharta has roughly 143 kcal per 1 bowl (~150 g) (about 95 kcal per 100 g). Macros: 3g protein, 13.5g carbs, 8.3g fat.
Is Baingan Bharta good for weight loss?
Yes — at 143 kcal per typical serving, baingan bharta fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Baingan Bharta?
Baingan Bharta delivers about 3g protein per 1 bowl (~150 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Baingan Bharta?
Yes, baingan bharta is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Baingan Bharta fit into a balanced Indian meal?
Baingan Bharta sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for baingan bharta are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026