How many calories are in eggplant parmesan?
A 1-cup serving of baked eggplant parmesan casserole runs 307 calories, and the dish sits at 155 calories per 100 g. That is the restaurant-style version: breaded eggplant, marinara and melted cheese, baked in a dish. A single 3-inch slice, cut thin, is only 68 calories.
You'd need to walk about 61 minutes to burn the 307 calories in a 1-cup (198 g) serving.
How long does it take to burn off 307 kcal of eggplant parmesan?
A 1-cup (198 g) serving is 307 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 307 kcal |
|---|---|
| Walking, brisk | 1 hr 1 min |
| Cycling, moderate | 38 min |
| Swimming, moderate | 44 min |
| Jogging | 36 min |
| Weight training, moderate | 1 hr 8 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (198 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Eggplant parmesan quick facts
- US servings, from one slice to a full cup
- Baked casserole, one slice, and store-bought trays
- Sodium is the row to watch
- How does eggplant parmesan compare?
- Most popular eggplant parmesan brands
- Eggplant parmesan FAQs
Eggplant parmesan quick facts
This dish has exactly one USDA record: FNDDS 2710050, "Eggplant parmesan casserole, regular". It is the finished dish, not the vegetable — breaded eggplant layered with tomato sauce and cheese and baked. That is what a person is holding when they look this up, so it drives every figure below.
There is no second USDA row to weigh it against. Neither the Foundation nor the SR Legacy dataset carries this casserole, so the comparisons here run through neighboring baked dishes and through retail trays, which are different recipes wearing the same name. Added sugars and trans fat are not in the table because USDA does not publish those two values for FNDDS mixed dishes.
| Nutrient | Per 100 g | Per 1 cup (198 g) | % Daily Value |
|---|---|---|---|
| Calories | 155 | 307 | — |
| Total fat | 10.5 g | 20.8 g | 27% |
| Saturated fat | 3.55 g | 7.0 g | 35% |
| Carbohydrate | 8.96 g | 17.7 g | 6% |
| Dietary fiber | 1.9 g | 3.8 g | 13% |
| Total sugars | 3.01 g | 6.0 g | — |
| Protein | 7.02 g | 13.9 g | 28% |
| Sodium | 351 mg | 695 mg | 30% |
| Cholesterol | 24 mg | 48 mg | 16% |
| Potassium | 225 mg | 446 mg | 9% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Read the right-hand column and the shape of the dish appears fast. A single cup delivers 35% of a day's saturated fat and 30% of a day's sodium against 15% of a 2,000-calorie day. The cheese and the breading do that, not the eggplant. Daily Values follow the FDA's Nutrition Facts label reference amounts.
US servings, from one slice to a full cup
| Serving | Weight | Calories |
|---|---|---|
| 1 cubic inch | 10 g | 16 kcal |
| 1 oz | 28 g | 43 kcal |
| 1 slice, 3" across and 1/2" thick | 44 g | 68 kcal |
| 1/2 cup | 99 g | 153 kcal |
| 1 cup | 198 g | 307 kcal |
| Per 100 g | 100 g | 155 kcal |
USDA publishes the cup, the slice and the cubic inch as household measures for this record. The half cup and the ounce are our own arithmetic from the 155-calories-per-100-g figure, not USDA servings — useful when you are splitting a pan or weighing a portion on a kitchen scale.
The slice is where most people misjudge the dish. A 3-inch round, half an inch thick, weighs 44 g and costs 68 calories, which sounds like a light dinner. Restaurant plates and family pans are rarely served that way. A typical restaurant portion is one to one and a half cups, which by our own scaling of the USDA number comes to roughly 307 to 460 calories before any pasta lands next to it. Two thin slices are a snack; a plated entree is a meal.
Baked casserole, one slice, and store-bought trays
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Baked casserole, restaurant or homemade style | 155 kcal | 1 cup (198 g) | 307 kcal |
| One baked slice | 155 kcal | 1 slice (44 g) | 68 kcal |
| Frozen tray, Michael Angelo's | 141 kcal | 1 cup (227 g) | 320 kcal |
| Refrigerated tray, Cedarlane | 99 kcal | 10 oz (284 g) | 281 kcal |
| With extra marinara, 365 Whole Foods Market | 171 kcal | 1 cup (170 g) | 291 kcal |
The frozen tray makes the trap visible. Michael Angelo's is lighter per gram than the USDA casserole — 141 against 155 — yet its labeled cup weighs 227 g instead of 198 g, so the tray lands at 320 calories, thirteen more than the homemade cup. Density went down, the serving went up, and the second effect won.
Retail recipes swing more than most shoppers expect. Cedarlane sits at 99 calories per 100 g and Tuscan Kitchen's artisan tray at 176 — nearly double, for two products sold under the same three words. Whole Foods Market's own tray runs 128 per 100 g and ShopRite's 108. If you eat trays often, the brand on the sleeve is a bigger lever than the size of your scoop.
One caveat about frying: USDA lists a single preparation for this dish, described only as "regular," so there is no separate fried or oven-baked-with-no-breading figure to quote. Any number for a pan-fried version would be invented, and there is none here.
Sodium is the row to watch
Most people brace for the fat in this dish. The tighter number is salt. One cup carries 695 mg of sodium, 30% of the 2,300 mg Daily Value, against 27% for total fat. That is roughly a third of a teaspoon of table salt, sitting in a dish built on a vegetable.
Saturated fat is close behind at 7.0 g a cup, or 35% of the day. The cheese layer and the breading account for that, which is also why the dish clears 13.9 g of protein per cup — 28% of the Daily Value, and more protein than a lot of vegetable sides get anywhere near.
The eggplant still does real work. A cup brings 3.8 g of fiber, 13% of a day, plus 446 mg of potassium. MyPlate's vegetable guidance puts most adults at 2 to 3 cups of vegetables a day, and this dish contributes toward that while costing more than a plain roasted eggplant would. If sodium is the number you track, a smaller portion next to a plain salad is the sensible trade.
How does eggplant parmesan compare?
| Baked dish | Per 100 g | US serving | Calories |
|---|---|---|---|
| Eggplant parmesan casserole | 155 kcal | 1 cup (198 g) | 307 kcal |
| Spinach and cheese casserole | 130 kcal | 1 oz (28 g) | 36 kcal |
| Stuffed pepper with rice, meatless | 166 kcal | 1 oz (28 g) | 46 kcal |
| Stuffed pepper with rice and meat | 178 kcal | 1 oz (28 g) | 50 kcal |
USDA lists those three neighbors by the ounce rather than the cup, so read the per-100-g column for the honest comparison. Of the four dishes, only the spinach and cheese casserole is lighter per gram than eggplant parmesan, and both stuffed peppers are heavier.
Our take: eggplant parmesan is a middle-weight baked dish that gets a bad reputation it only half deserves. Per 100 g it beats both stuffed peppers, it has the lowest carbohydrate count of the four at 8.96 g, and it carries real protein. What sinks it is portion size and salt — a cup is 307 calories and a third of a teaspoon of salt, and nobody stops at one cup when the pan is on the table. Serve it in slices, keep the pasta on the side, and it is a reasonable dinner.
Most popular eggplant parmesan brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Michael Angelo's Eggplant Parmesan | 141 cal |
| Cedarlane Eggplant Parmesan | 99 cal |
| Whole Foods Market Eggplant Parmesan | 128 cal |
| 365 Whole Foods Market Eggplant Parmesan with Marinara Sauce | 171 cal |
| Tuscan Kitchen Artisan Italian Style Eggplant Parmesan | 176 cal |
| ShopRite Eggplant Parmesan | 108 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Eggplant parmesan FAQs
How many calories are in eggplant parmesan?
307 calories in a 1-cup (198 g) serving of baked eggplant parmesan casserole, which works out to 155 calories per 100 g. A single 3-inch slice weighing 44 g is 68 calories. Store-bought trays land between 281 and 320 calories for a labeled serving.
How many calories in 1 cup of eggplant parmesan?
307 calories per cup, using the USDA weight of 198 g for one cup of the baked casserole. Half a cup is 153 calories by the same math. Restaurant plates often run one to one and a half cups, so 307 to about 460 calories for the entree alone.
How many calories in a slice of eggplant parmesan?
68 calories for one slice measuring 3 inches across and half an inch thick, which USDA weighs at 44 g. Slices cut from a deep pan weigh far more than that. Two of these thin slices come to 136 calories, still under half a cup's worth.
Is eggplant parmesan healthy?
A cup gives you 3.8 g of fiber, 13.9 g of protein and 446 mg of potassium, which is a solid return for 307 calories. The cost is 7.0 g of saturated fat, 35% of the Daily Value, and 695 mg of sodium. Portion size decides how it lands.
How much protein is in eggplant parmesan?
13.9 g of protein in a 1-cup serving, or 7.02 g per 100 g. That is 28% of the 50 g Daily Value, and it comes almost entirely from the cheese rather than the vegetable. A single 44 g slice contributes about 3 g, so slices alone will not carry a meal.
How many carbs are in eggplant parmesan?
17.7 g of carbohydrate per cup, 6% of the Daily Value, of which 3.8 g is fiber and 6.0 g is total sugars. Per 100 g the dish holds 8.96 g. The breading supplies most of it, and the pasta usually served alongside adds far more than the casserole does.
Is eggplant parmesan high in sodium?
Yes, 695 mg per cup, which is 30% of the 2,300 mg Daily Value and roughly a third of a teaspoon of table salt. Per 100 g the dish holds 351 mg. Sodium outranks fat here as the number worth watching, at 30% against 27% for total fat.
How many calories in frozen eggplant parmesan?
320 calories in a 1-cup (227 g) serving of the Michael Angelo's frozen tray, at 141 calories per 100 g. A 10 oz Cedarlane tray is 281 calories, and the 365 Whole Foods Market version with marinara is 291 for a 170 g cup. Check the sleeve weight.
Similar foods
- Egg — 72 cal per large egg
- Omelet — 305 cal for 3-egg omelet
- Crepe — 179 cal per crepe
- Pancake — 423 cal for 3 medium pancakes
- Toast with butter — 100 cal per slice with butter
- Shrimp Tempura Roll — 432 cal per roll, 8 pieces
Count it without the math
Point the camera at the plate and BodyPal counts the eggplant parmesan for you, cheese layer and all.
