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Zucchini vs eggplant

Zucchini and eggplant have the same estimated satiety score: 5 out of 5. Eggplant has more fiber: 3 g per 100 g, versus 1 g for zucchini.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 169291 and 169228

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Key differences

  • Neither is a meaningful source of protein: 7.1 and 3.9 g per 100 kcal.
  • Zucchini has fewer calories: 17 kcal per 100 g, versus 25 for eggplant, so the same calories come with more grams of food.
  • Eggplant has more fiber: 3 g per 100 g, versus 1 g for zucchini.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Zucchini, raw; Eggplant, raw.
NutrientZucchiniserving: 150 g (5.5 oz)Eggplantserving: 150 g (5.5 oz)Difference
Calories17 kcal per 100 g (3.5 oz)26 kcal per serving25 kcal per 100 g (3.5 oz)38 kcal per serving+8 kcal per 100 g (3.5 oz)+12 kcal per serving
Protein1.2 g per 100 g (3.5 oz)1.8 g per serving1 g per 100 g (3.5 oz)1.5 g per serving−0.2 g per 100 g (3.5 oz)−0.3 g per serving
Carbohydrates3.1 g per 100 g (3.5 oz)4.7 g per serving5.9 g per 100 g (3.5 oz)8.8 g per serving+2.8 g per 100 g (3.5 oz)+4.2 g per serving
of which sugars2.5 g per 100 g (3.5 oz)3.8 g per serving3.5 g per 100 g (3.5 oz)5.3 g per serving+1 g per 100 g (3.5 oz)+1.5 g per serving
Fiber1 g per 100 g (3.5 oz)1.5 g per serving3 g per 100 g (3.5 oz)4.5 g per serving+2 g per 100 g (3.5 oz)+3 g per serving
Fat0.3 g per 100 g (3.5 oz)0.5 g per serving0.2 g per 100 g (3.5 oz)0.3 g per serving−0.1 g per 100 g (3.5 oz)−0.2 g per serving
of which saturated0.1 g per 100 g (3.5 oz)0.1 g per serving0 g per 100 g (3.5 oz)0.1 g per serving0 g per 100 g (3.5 oz)−0.1 g per serving
Water94.8 g per 100 g (3.5 oz)142.2 g per serving92.3 g per 100 g (3.5 oz)138.5 g per serving−2.5 g per 100 g (3.5 oz)−3.8 g per serving
Protein per 100 kcal7.1 g3.9 g−3.2 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Eggplant minus Zucchini. Source: USDA FDC 169291 and 169228.

Per typical serving

With typical servings, 150 g (5.5 oz) of zucchini has about 26 kcal and 1.8 g of protein, and 150 g (5.5 oz) of eggplant about 38 kcal and 1.5 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Zucchini and eggplant have the same estimated satiety score: 5 out of 5.

  • Zucchini: Very low energy density; moderate protein per calorie; a lot of fiber per calorie; high water content.
  • Eggplant: Calculation: 1 (base) + 2 (very low energy density: 25 kcal/100 g) + 0 (protein: 3.9 g/100 kcal) + 2 (fiber: 12.0 g/100 kcal) + 1 (solid food with 92.3 g of water) = 6; capped at 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Zucchini

  • If you want to eat more grams for the same calories: 17 kcal per 100 g.
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

Eggplant

  • If you want to add fiber: 3 g per 100 g.

On a GLP-1 medication

Zucchini. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Eggplant. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Zucchini: every nutrient, frequently asked questions, and similar foods.
  • Eggplant: every nutrient, frequently asked questions, and similar foods.

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC ID 169291).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Eggplant, raw (FDC ID 169228).accessed .