Is Eggplant keto?
Keto in moderation 2.4 g net carbs per one cup cubed (82 g) — 12% of a 20 g keto day.
Short answer: In moderation. One cup cubed (82 g) of eggplant: 2.4 g net carbs — 12% of a strict 20 g keto day — with 0.2 g fat and 0.8 g protein.
Log eggplant in KetoraFree. Weigh it once and Ketora remembers your portion.
Eggplant absorbs oil like a sponge, so it can be a big fat source depending on how you cook it — count the oil you use.
How eggplant fits a keto carb budget
On a 20 g day you could eat about 8.3 servings before reaching the limit — in practice eggplant will never be what pushes you over.
Worked example. 82 g of eggplant = 4.8 g total carbs − 2.5 g fibre = 2.4 g net carbs, 0.2 g fat, 0.8 g protein and 21 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per one cup cubed (82 g) |
|---|---|---|
| Calories | 25 kcal | 21 kcal |
| Fat | 0.2 g | 0.2 g |
| Protein | 1 g | 0.8 g |
| Total carbohydrate | 5.9 g | 4.8 g |
| Fibre | 3 g | 2.5 g |
| Net carbs | 2.9 g | 2.4 g |
Where the energy comes from:
How to eat eggplant on keto
- Salt slices before frying to reduce oil absorption.
Compared with other vegetables
Eggplant ranks #11 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in eggplant?
Eggplant has about 2.9 g of net carbs per 100 g (5.9 g total carbohydrate minus 3 g fibre), and about 2.4 g per one cup cubed (82 g).
Can you eat eggplant on keto?
In measured portions. One one cup cubed uses about 12% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.