Brinjal bhartha (Baingan ka bhartha)
Also called: baingan ka bhartha, baingan bharta, brinjal bhartha, baingan bhurta, baingan bharta sabzi, bagan bharta, baingan bharta
Baingan ka bhartha is that smoky, mashed brinjal sabzi that tastes straight out of a proper ghar ka kitchen. Roasted baingan, onions, tomato, ginger and masalas come together beautifully — perfect with roti, paratha, or even in a tiffin when you want something comforting and full of flavor.
Per 1 bowl (170g)
Nutrition Facts
| Nutrient | Per bowl (170g) | Per 100g |
|---|---|---|
| Calories | 110.7 kcal | 65.1 kcal |
| Protein | 2.4g | 1.4g |
| Carbohydrates | 7.5g | 4.4g |
| Fat | 7.7g | 4.5g |
| Fiber | 5.6g | 3.3g |
| Sugar | 3.1g | 1.8g |
| Micronutrients (per 100g) | ||
| Sodium | 132.15 mg | |
| Calcium | 17.85 mg | |
| Iron | 0.48 mg | |
| Vitamin C | 24.05 mg | |
| Folate | 92.42 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This dish can be quite gut-friendly because brinjal brings in 5.6g fiber per bowl, which helps keep digestion moving and supports fullness. The tomato, onion, ginger, and coriander add small amounts of antioxidants and plant compounds, while the roasting gives it that easy-to-digest, soft texture. One thing to watch is the 15g fat used in cooking — if you want it lighter on the stomach, keep the oil a little lower and pair it with phulka and a bowl of curd for a more balanced meal.
Frequently Asked Questions
Is baingan bharta good for digestion?
Yes, it can be. One bowl gives about 5.6g fiber, and the brinjal, onion, ginger, and tomato make it a pretty digestion-friendly sabzi for most people. If you have acidity, keep the chilli a bit lower because the spice can feel heavy for some stomachs.
How many calories are in 1 bowl of baingan bharta?
One bowl of baingan ka bhartha (170g) has about 110.7 kcal. That makes it a fairly light vegetable dish, but the total can go up if extra oil or ghee is used.
Can diabetics eat baingan bharta?
Usually yes, because it has only 7.5g carbs per bowl and a good amount of fiber. It’s best paired with roti or millet roti instead of large portions of rice, so the meal stays more blood sugar friendly.
Is baingan bharta good for weight loss?
It can be a nice option for weight loss because it is low in calories at 110.7 kcal per bowl and gives 5.6g fiber, which helps with fullness. Just keep an eye on the oil, since 7.7g fat per serving can climb quickly if the bharta is very rich.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.