Baingan bharta is a smoky, mashed eggplant dish that is a staple of North Indian home cooking. It is traditionally enjoyed with flatbreads for a comforting lunch or dinner.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 medium Eggplant (900 g)
- 2 tbsp Olive oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 2 pieces Green chili (10 g)
- 2 medium Tomato (300 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- 1 tsp Coriander Powder (2.2 g)
- Salt, to taste
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 1.45 kg
- Weight lost in cooking: 852 g (mostly water boiling off)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- Roast the whole eggplants over an open gas flame or in a 200C oven until the skin is charred and the inside is completely soft.
- Peel the charred skin off the eggplants, discard it, and mash the pulp roughly with a fork in a bowl.
- Heat the olive oil in a heavy-based pan over medium heat, add the cumin seeds, and wait for them to crackle.
- Add the chopped onion and sauté until it turns soft and light golden brown.
- Stir in the garlic, ginger, and green chillies, cooking for about one minute until the raw smell fades.
- Add the chopped tomatoes, turmeric, red chilli powder, coriander powder, and salt, cooking until the tomatoes soften and the oil begins to separate from the sides of the masala mixture.
- Mix in the mashed eggplant and cook everything together on medium heat for 5 to 7 minutes so the flavours meld.
- Remove from the heat and garnish with a generous handful of fresh coriander leaves before serving hot.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 162 kcal | 108 kcal |
| Protein | 4.07 g | 2.72 g |
| Water | 115 mL | 76.6 mL |
| Sodium | 23.4 mg | 15.6 mg |
| Total Carbohydrates | 23 g | 15.3 g |
| Total Fat | 7.81 g | 5.2 g |
| Sugar | 11.1 g | 7.38 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Iron | 1.7 mg | 1.13 mg |
| Calcium | 59.5 mg | 39.6 mg |
| Magnesium | 53.3 mg | 35.6 mg |
| Potassium | 853 mg | 569 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 101 mg | 67.1 mg |
| Zinc | 0.73 mg | 0.49 mg |
| Chloride | 22.7 mg | 15.1 mg |
| Selenium | 1.68 mcg | 1.12 mcg |
| Copper | 0.3 mg | 0.2 mg |
| Fluoride | 0.016 mg | 0.011 mg |
| Manganese | 0.86 mg | 0.57 mg |
| Molybdenum | 0.033 mcg | 0.022 mcg |
| Chromium | 0.11 mcg | 0.07 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.07 g | 0.71 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.06 g | 3.37 g |
| Omega-3 Fatty Acids | 0.12 g | 0.082 g |
| Polyunsaturated Fat | 1.01 g | 0.68 g |
| Omega-6 Fatty Acids | 0.89 g | 0.59 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.078 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.02 g | 3.34 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 9.13 g | 6.09 g |
| Soluble Fiber | 2.24 g | 1.5 g |
| Insoluble Fiber | 7.47 g | 4.98 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 25.1 mg | 16.7 mg |
| Folate (B9) | 73.8 mcg | 49.2 mcg |
| Niacin (B3) | 2.18 mg | 1.45 mg |
| Vitamin A | 62.9 mcg RAE | 41.9 mcg RAE |
| Thiamin (B1) | 0.15 mg | 0.1 mg |
| Vitamin B6 | 0.38 mg | 0.25 mg |
| Riboflavin (B2) | 0.13 mg | 0.088 mg |
| Pantothenic Acid (B5) | 0.83 mg | 0.56 mg |
| Vitamin E | 2.39 mg | 1.59 mg |
| Vitamin K | 40.3 mcg | 26.8 mcg |
| Biotin (B7) | 0.75 mcg | 0.5 mcg |
| Beta-Carotene | 730 mcg | 487 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 26.3 mg | 17.5 mg |
| Leucine | 255 mg | 170 mg |
| Lysine | 212 mg | 142 mg |
| Polyphenols | 474 mg | 316 mg |
| Methionine | 52.8 mg | 35.2 mg |
| Oxalates | 47.3 mg | 31.6 mg |
| Threonine | 168 mg | 112 mg |
| Tryptophan | 44.9 mg | 30 mg |
| Valine | 206 mg | 137 mg |
| Flavonoids | 113 mg | 75.2 mg |
| Histidine | 201 mg | 134 mg |
| Lutein / Zeaxanthin | 0.84 mg | 0.56 mg |
| Lycopene | 1.93 mg | 1.29 mg |
| Phenylalanine | 191 mg | 127 mg |
| Purines | 46.7 mg | 31.2 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 172 mg | 115 mg |
Additives
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 185 mg | 123 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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