Eggplant Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15–20
reported range
Glycemic load
1
Low GL
This food's glycemic index is 15–20, which is Low GI.
Eggplant is one of the safest vegetables for blood sugar management. With a GI around 15–20 and a glycemic load of about 1 per cup, it has virtually no direct effect on glucose levels. Its high fiber content also helps slow digestion. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Eggplant GI is consistently reported between 15 and 20 — among the lowest of all vegetables.
One cup of cooked eggplant provides 6.2 g of fiber — about 22% of the daily recommended intake.
Glycemic load of 1 per cup is negligible — eggplant has virtually no direct effect on blood glucose.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (99 g), cooked. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 8.6g
- Net carbs
- 2.4g
- total carbs minus fiber
- Fiber
- 6.2g
- slows the glucose rise
- Sugars
- 3.2g
- Protein
- 0.8g
- Calories
- 35kcal
Notable nutrients
- Fiber6.2 g
- Manganese0.2 mg
- Potassium230 mg
- Vitamin K3.5 mcg
- Folate22 mcg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — very low carb, negligible blood sugar impact
Eggplant is one of the safest vegetables for blood sugar management. With a GI around 15–20 and a glycemic load of about 1 per cup, it has virtually no direct effect on glucose levels. Its high fiber content also helps slow digestion. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
Portion guidance
Eggplant is so low in carbs that portion size is rarely a concern for blood sugar. A full cup of cooked eggplant provides only about 2.4 g net carbs. Even larger portions (2–3 cups) have minimal glycemic impact. The bigger concern is how it is prepared — fried eggplant or dishes with added sugar and refined flour (e.g., breaded eggplant parmesan) can dramatically increase the meal's glycemic load.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Frying (breaded or battered)
Raises GIFrying eggplant with breading or batter adds significant refined carbohydrates and fat, turning a very low-GI vegetable into a high-GL meal component. The oil itself doesn't raise GI, but the coating does.
Grilling or roasting without coating
Little effectDry-heat methods like grilling, roasting, or baking without breading preserve eggplant's naturally low GI and GL. Moisture loss concentrates nutrients but does not meaningfully change glycemic impact.
Steaming or boiling
Little effectWater-based cooking methods keep eggplant's GI very low. Steaming or boiling does not add carbs and the vegetable retains its high fiber and water content.
Pairing with high-sugar sauces
Raises GISauces containing added sugar (e.g., sweet teriyaki, barbecue, or tomato sauces with added sugar) can add fast-digesting carbs to the dish, raising the overall glycemic load of the meal.
Pairing tip
Eggplant pairs naturally with protein sources like lean meat, poultry, fish, tofu, or legumes, which helps slow any carb absorption from other meal components. Combine with non-starchy vegetables and healthy fats (olive oil, tahini) for a balanced, low-GI meal. Avoid heavy breading or sweet glazes.
Why GI numbers vary
Eggplant GI is consistently reported as very low across sources, with values typically between 15 and 20. The small range reflects minor differences in variety, ripeness, and cooking method rather than significant disagreement. We report the range (15–20) to be transparent, but the practical takeaway is clear: eggplant has negligible glycemic impact regardless of these small variations.
Not medical advice. This page is general nutrition information about Eggplant. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Eggplant has a very low glycemic index, generally reported between 15 and 20. This places it firmly in the low-GI category. Its minimal carbohydrate content — about 2.4 g net carbs per cup cooked — means it has virtually no direct effect on blood sugar. The small range across sources reflects minor variations in preparation, not meaningful disagreement.
Yes, eggplant is an excellent vegetable for people with diabetes. Its very low GI and GL, combined with high fiber content, make it a blood-sugar-friendly choice. It can be eaten in generous portions without concern for glucose spikes, provided it is not prepared with high-carb coatings or sugary sauces. This is general nutrition information — people with diabetes should discuss their diet with their care team.
The eggplant itself retains its low GI, but the breading or batter commonly used for frying adds refined carbohydrates that raise the overall glycemic load of the dish. A breaded, fried eggplant slice can have a significantly higher GL than plain cooked eggplant. The frying oil does not affect GI, but the coating does. For a lower-GI option, grill or roast eggplant without breading.
Absolutely. Eggplant is very low in net carbs — about 2.4 g per cup cooked — making it an ideal vegetable for ketogenic and low-carb diets. It provides fiber, potassium, and antioxidants (including nasunin) without using up a significant portion of the daily carb budget. It is one of the most keto-friendly vegetables available.
Eggplant's GI (15–20) is similar to other non-starchy vegetables like broccoli (GI ~10), cauliflower (GI ~15), and bell peppers (GI ~15). All are excellent choices for blood sugar management. Eggplant stands out for its high fiber content (6.2 g per cup cooked) and unique antioxidants. It is interchangeable with other low-GI vegetables in most dietary contexts.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026