Calorie guide · Middle Eastern
Baba ganoushcalories and macros
One serving of Baba ganoush has about 180 kcal, with 4 g protein, 12 g carbohydrates and 14 g fat. That is roughly 8% of calories from protein, 25% from carbs and 67% from fat.
Where the calories come from
- Protein4 g8%
- Carbs12 g25%
- Fat14 g67%
This dip mashes 250 g of fire-roasted eggplant with garlic, lemon juice, olive oil and parsley, served here with cucumber sticks. A serving is roughly 180 kcal with 4 g of protein and 12 g of carbohydrates, and about 70% of the calories come from its 14 g of fat, almost all of it from the olive oil.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~380 g) | Share of calories |
|---|---|---|---|
| Calories | 47 kcal | 180 kcal | 100% |
| Protein | 1.1 g | 4 g | 8% |
| Carbs | 3.2 g | 12 g | 25% |
| Fat | 3.7 g | 14 g | 67% |
How many calories in 100 g of Baba ganoush?
A typical serving of Baba ganoush weighs about 380 g, so 100 g has about 47 kcal, 1.1 g protein, 3.2 g carbohydrates and 3.7 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 190 g | 90 | 2 g | 6 g | 7 g |
| 1 serving | 380 g | 180 | 4 g | 12 g | 14 g |
| 1½ servings | 570 g | 270 | 6 g | 18 g | 21 g |
| 2 servings | 760 g | 360 | 8 g | 24 g | 28 g |
| 100 g | 100 g | 47 | 1.1 g | 3.2 g | 3.7 g |
| 200 g | 200 g | 95 | 2.1 g | 6.3 g | 7.4 g |
Vitamins and minerals in Baba ganoush
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 8 g | 29% |
| Sugars | 9 g | – |
| Saturated fat | 1.9 g | 10% |
| Sodium | 400 mg | 17% |
| Potassium | 760 mg | 16% |
| Calcium | 55 mg | 4% |
| Iron | 1.4 mg | 8% |
| Vitamin C | 27 mg | 30% |
| Vitamin A | 50 µg | 6% |
| Vitamin D | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0% |
Allergens in Baba ganoush
A typical recipe of Baba ganoush contains none of the 14 main allergens. Sauces and kitchens differ, so check the label or ask if you have an allergy.
Which diets does Baba ganoush fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Baba ganoush?
For a 70 kg adult, the 180 kcal in one serving is about 42 minutes of comfortable walking or 31 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 42 min |
| Brisk walk (about 5.5 km/h) | 31 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Fire-roasted eggplant mashed with garlic, lemon and olive oil, a smoky, light vegan and keto-friendly dip.
- 250g Roasted Eggplant
- Garlic
- Lemon Juice
- Olive Oil, Parsley
- Cucumber Sticks
How to make it
- Prick the eggplants and roast them over an open flame or under a hot grill for 20–25 minutes, turning, until the skin is charred and the flesh collapses.
- Let them cool slightly, peel off the skin and drain the flesh in a sieve for 5 minutes.
- Mash 250 g of the eggplant with a crushed garlic clove, lemon juice and salt.
- Stir in the olive oil and chopped parsley.
- Serve at room temperature with cucumber sticks.
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How to make it lighter
- Roast the eggplant whole over a flame or in the oven so it turns soft and smoky without soaking up oil.
- Measure the olive oil and use more lemon juice and garlic for flavour.
- Serve it with cucumber, pepper or carrot sticks and count any bread separately.
Lighter alternatives
More Middle Eastern dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Baba ganoush?
A typical serving of Baba ganoush has about 180 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Baba ganoush?
About 47 kcal. That is based on a typical serving of about 380 g with 180 kcal; the real figure changes with the recipe and how much oil is used.
Is Baba ganoush high in protein?
It is moderate. One serving has about 4 g of protein (8% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Baba ganoush while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Baba ganoush?
Roughly 42 minutes of comfortable walking for a 70 kg adult, or about 31 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Baba ganoush vegetarian?
Yes. A typical serving of Baba ganoush has no meat or fish.
Is Baba ganoush gluten-free?
A typical serving is made without gluten-containing ingredients. If you have coeliac disease, check every label for cross-contamination.
How can I make Baba ganoush lighter?
Roast the eggplant whole over a flame or in the oven so it turns soft and smoky without soaking up oil. Measure the olive oil and use more lemon juice and garlic for flavour. Serve it with cucumber, pepper or carrot sticks and count any bread separately.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (380 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.