Baingan Fry Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of baingan fry contains 165 calories, 2.2g protein, 10.5g carbs, and 12g fat. Baingan Fry is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 165 kcal | 8% |
| Protein | 2.2g | 4% |
| Carbohydrates | 10.5g | 4% |
| Total Fat | 12.0g | 15% |
| Fiber | 3.5g | 12% |
| Sodium | 280.0mg | 12% |
| Potassium | 3.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 200.0mg | 1111% |
| Magnesium | 0.30mg | 0% |
| Zinc | 30.0mg | 273% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Phosphorus | 12.0mg | 1% |
Is Baingan Fry Good for You?
Baingan Fry is a moderately nutritious dish that offers some beneficial compounds, though it is relatively high in fat and sodium. Per 100g, it is a good source of fiber (3.5g, 13% DV) and contains meaningful amounts of zinc (30mg, 273% DV). However, its high fat content (12g, 15% DV) and sodium levels (280mg, 12% DV) mean it’s best enjoyed in moderation as part of a balanced diet.
Key Health Benefits of Baingan Fry
High in Fiber for Digestive Health – With 3.5g of fiber per 100g serving (13% Daily Value), Baingan Fry supports healthy digestion and helps maintain regular bowel function. This fiber content also contributes to feelings of fullness, which can be helpful for overall appetite management.
Excellent Source of Zinc – A 100g serving provides 30mg of zinc (273% DV), making it is exceptionally zinc-rich. Zinc is critical for immune function, wound healing, and protein synthesis throughout the body.
Contains Important Minerals – Beyond zinc, it is a source of other essential minerals that support various bodily functions. These micronutrients work together to support bone health, energy production, and metabolic processes.
Lower Calorie Density – At 165 calories per 100g, Baingan Fry is a relatively low-calorie option compared to many fried foods. This makes it a reasonable choice for those monitoring calorie intake without sacrificing flavor.
Plant-Based Protein Contribution – The 2.2g of protein per 100g provides vegetarian-friendly protein that supports muscle maintenance and tissue repair. While modest, it contributes to daily protein needs without animal products.
How Does Baingan Fry Compare?
When compared to other fried vegetable dishes like pakora or samosa, Baingan Fry stands out for its significantly higher fiber content and exceptional zinc levels. Most fried vegetable preparations contain similar or higher sodium and fat levels, making Baingan Fry a competitive choice among traditional Indian fried vegetables. Its relatively moderate calorie count also positions it favorably within this food category.
Frequently Asked Questions
How many calories is in baingan fry?
Baingan Fry contains 165 calories per 100g serving, which represents 8% of a standard 2,000 calorie daily diet. A typical restaurant portion is usually larger, so actual calorie intake would depend on serving size.
Is baingan fry good for weight loss?
Baingan Fry can be part of a weight loss diet when portion-controlled, thanks to its moderate 165 calories per 100g and decent fiber content at 3.5g per serving. However, its 12g of fat per 100g means it is calorie-dense relative to its weight, so measuring portions carefully is important for weight management goals.
How much zinc does baingan fry contain?
A 100g serving of Baingan Fry contains 30mg of zinc, which provides 273% of the Daily Value. This makes it is an exceptionally rich source of this mineral, far exceeding most vegetables and many animal proteins.
Is baingan fry suitable for a low-sodium diet?
Baingan Fry contains 280mg of sodium per 100g (12% DV), which is moderate but not negligible for those on strict sodium restriction. People following low-sodium diets should account for it is sodium content and balance it with other low-sodium foods throughout the day.
How should I store baingan fry to maintain freshness?
Cooked Baingan Fry should be stored in an airtight container in the refrigerator and consumed within 2-3 days for best quality. If you’re preparing it ahead, it is best to store it separately from sauce to prevent sogginess, and reheat gently in a pan or oven rather than a microwave.
How to Track Baingan Fry Nutrition with Gram
With the Gram app, logging your Baingan Fry is quick and simple—just snap a photo and our AI food scanner instantly recognizes the dish and pulls up its complete nutritional breakdown. You can easily adjust portion sizes to match your serving, then track how it fits into your daily macro and micronutrient targets. Whether you’re monitoring zinc intake, fiber consumption, or overall calorie balance, Gram gives you the insights you need in seconds.
Frequently Asked Questions
How many calories is in baingan fry?
Baingan Fry contains 165 calories per 100g serving, which represents 8% of a standard 2,000 calorie daily diet. A typical restaurant portion is usually larger, so actual calorie intake would depend on serving size.
Is baingan fry good for weight loss?
Baingan Fry can be part of a weight loss diet when portion-controlled, thanks to its moderate 165 calories per 100g and decent fiber content at 3.5g per serving. However, its 12g of fat per 100g means it is calorie-dense relative to its weight, so measuring portions carefully is important for weight management goals.
How much zinc does baingan fry contain?
A 100g serving of Baingan Fry contains 30mg of zinc, which provides 273% of the Daily Value. This makes it is an exceptionally rich source of this mineral, far exceeding most vegetables and many animal proteins.
Is baingan fry suitable for a low-sodium diet?
Baingan Fry contains 280mg of sodium per 100g (12% DV), which is moderate but not negligible for those on strict sodium restriction. People following low-sodium diets should account for it is sodium content and balance it with other low-sodium foods throughout the day.
How should I store baingan fry to maintain freshness?
Cooked Baingan Fry should be stored in an airtight container in the refrigerator and consumed within 2-3 days for best quality. If you're preparing it ahead, it is best to store it separately from sauce to prevent sogginess, and reheat gently in a pan or oven rather than a microwave.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track baingan fry and thousands of other foods with the Gram app.