Eggplants are a nutritional powerhouse and can be a terrific part of a healthy diet. They are low in calories and fat but are full of fiber as well as many vitamins and minerals like vitamins B6, C and K, and magnesium, potassium, folic acid, niacin and others. However, many of the popular methods for cooking eggplant might feel a little less nutritious—especially recipes that are traditionally fried in oil like eggplant Parmesan and eggplant moussaka. So, you may ask yourself, "can I eat eggplant raw?" A lot of people wonder if eggplant is poisonous raw because it's a member of the nightshade family of vegetables. Or they might think, "can eating raw eggplant make me sick?" Read on to find out. (Spoiler: everyone's going to be OK!)
Can You Eat Eggplant Raw?
Luckily, the answer is yes! While the leaves and flowers can be toxic, the eggplant itself is safe to consume both raw and cooked, and the compound that some might be sensitive to, solanine, is only toxic when consumed in large quantities. You would have to eat more than a dozen whole eggplants (at least!) in one sitting before reaching potentially toxic levels of solanine. (Read about solanine in sprouted potatoes for more information on the topic.) In fact, the compound can also be present in cooked eggplant. However, while it is present in eggplant that has been boiled, frying eggplant destroys solanine.
How to Eat Eggplant Raw
If you have been wondering about eating raw eggplant, you've likely noticed that there aren't a lot of recipes that call for eggplant to be eaten raw. While you can eat eggplant without cooking it, raw eggplant can taste a bit bitter, so it is usually not at the top of the list for recipe developers. But there are ways to mitigate the bitterness or make it work for you. For starters, choose smaller eggplants, or look for Asian varieties like Thai or Japanese eggplants, which tend to be less bitter than the conventional purple-black variety you might find more abundantly in your produce section. Then, be sure to peel them, because a lot of the bitterness is held in the peel. Finally, salt the peeled eggplants and let them drain to help remove some of the bitterness as well as the excess water, which will help with their texture and flavor.
Can You Eat Eggplant Raw in a Salad?
Absolutely. And this is a great place to use that raw eggplant, since it will soak up flavors and dressings. Try adding it to vegetable and grain salads with punchy dressings, like tabbouleh. Balance the bitterness with sweet ingredients like carrots, apples, ripe tomatoes and dried fruits, or with sweet dressings. If you are using raw eggplant in a salad with greens, avoid bitter greens like radicchio, endive or frisée, and go for leaves with a gentler flavor like Bibb lettuce, iceberg, romaine or Little Gem.
What Else Can I Do with Raw Eggplant?
Raw eggplant can be a great addition to dishes like a pasta with a raw sauce, where the heat of the noodles warms the other ingredients without cooking them. Add diced raw eggplant to diced raw tomato and cubed fresh mozzarella and toss with hot noodles and extra-virgin olive oil and garnish with fresh basil. You can also lean into its naturally meaty texture, and use it to bulk up dishes like Thai larb, mincing it fine and blending with the cooked ground pork, where it will absorb the dressing and add a pleasant bitterness while reducing the amount of meat needed.
Bottom Line
Raw eggplant is underutilized and can be a fantastic addition to a variety of dishes, providing flavor and texture as well as stretching out the meat component in certain recipes. It's also relatively inexpensive and packs a wallop in the nutrition department. Don't be afraid. If you're not eating raw eggplant, it is worth a try—just avoid those eggplant leaves and flowers as they can be toxic.
FAQs
Luckily, the answer is yes! While the leaves and flowers can be toxic, the eggplant itself is safe to consume both raw and cooked, and the compound that some might be sensitive to, solanine, is only toxic when consumed in large quantities.
Why can't you eat eggplant raw? ›
Though raw eggplant is safe to eat, it contains solanine, a compound that, in large quantities, could lead to solanine poisoning, exhibiting symptoms like nausea, vomiting, headaches and in severe cases, paralysis or death.
What vegetables should not be eaten raw? ›
Those with thyroid conditions should avoid raw cruciferous vegetables as well. Until cooked, cruciferous vegetables contain thyroid inhibitors that can worsen thyroid conditions. Brussels sprouts, sprouts, kidney beans, potatoes (don't even cook green potatoes), egg plant and rhubarb leaves.
When should you not eat eggplant? ›
When looking at the exterior of the eggplant, check the stem and cap. Both should be green and fresh-looking. If they are starting to fade in color, that's an indicator that the vegetable may be spoiling. You'll also want to toss the eggplant if there is any mold on the stem or cap.
Is it safe to eat unripe eggplant? ›
🚨 Understanding the real risks: When to be cautious with eggplant. The real concern arises with excessive consumption or exposure to unripe eggplants. Symptoms of solanine poisoning include nausea, diarrhea, and vomiting. To minimize risk, always serve cooked, ripe eggplants and discard any green or spoiled parts.
Why do I feel sick after eating eggplant? ›
The salicylate in eggplants may be responsible for the allergy or intolerance symptoms in some people. These people may need to avoid other foods where this chemical occurs naturally.
Why is eggplant bad for you? ›
Eggplant and other nightshade vegetables have the chemical solanine, which some people claim adds to inflammation and makes diseases like arthritis worse.
What are the five vegetables that can be eaten raw? ›
Food items like cucumbers, carrots, radishes, beetroot and tomatoes can be eaten raw in the form of salads. Potatoes should be well cooked before consuming them.
What happens to your body when you eat raw vegetables? ›
Chapman Family Cancer Wellness at Piedmont, says incorporating raw foods, specifically vegetables and fruits, into your diet can have numerous health benefits. “You will likely have more energy, better skin, improved digestion and a reduced risk of cardiovascular disease once you get used to eating raw food,” she says.
Which food is never safe to eat raw? ›
These are the 6 vegetables that should never be consumed raw
- Potatoes. Uncooked potatoes not only taste bad but can also lead to digestive problems. ...
- Cruciferous Vegetables. ...
- Red Kidney Beans. ...
- Mushrooms. ...
- Eggplant. ...
- French Beans.
Eggplant allergy symptoms
- hives.
- itchy or tingly lips, tongue, or throat.
- coughing.
- stomach pain or cramping.
- vomiting.
- diarrhea.
Eggplants are rich in prebiotic factors, such as polyphenols, carotenoids and fiber—all of which help sustain and nurture healthy gut bacteria—which is why this veg has been shown to improve microbiome diversity, notes Li.
Does eggplant need to be cooked? ›
Raw eggplant is bitter and tastes better when it is cooked. All eggplants have spongy flesh with many air pockets that collapse when cooked, creating a creamy texture. Long, thin Chinese or Japanese varieties are mild and hold their form better when cooked.
Can eggplant be eaten uncooked? ›
Can You Eat Eggplant Raw? Luckily, the answer is yes! While the leaves and flowers can be toxic, the eggplant itself is safe to consume both raw and cooked, and the compound that some might be sensitive to, solanine, is only toxic when consumed in large quantities.
Is it OK to eat eggplant that is a little green? ›
It is safe, but probably not very tasty. Eggplant is not meant to be eaten ripe only in the immature stage.
How can you tell if eggplant is undercooked? ›
A raw eggplant is crunchy and flavorless, like a raw potato. When it's cooked, “it should turn fully tender, all the flesh should be somewhat custardy. If you have to, hammer it a bit, knock it around, let it start to collapse.”
Why does my tongue hurt after eating eggplant? ›
The symptoms of an eggplant allergy usually resemble those of other food allergies. Symptoms include: hives. itchy or tingly lips, tongue, or throat.
How to remove solanine from eggplant? ›
It is precisely on this substance that the bitter taste of the eggplants depends. To eliminate it, the most common methods are soaking in water and vinegar and the salt technique. Coarse salt, in particular, by acting by osmosis, eliminates their liquid.
Can you eat African eggplant raw? ›
African eggplants can be used in both raw and cooked applications. When raw, they can be sliced and eaten fresh, pickled, pureed into juice, or dried for later use. African eggplants can also be prepared by grilling, baking, broiling, and steaming.
Is it bad to eat eggplant seeds? ›
Eggplant seeds are safe to eat, but vary in flavor. Younger eggplants tend to have fewer, lighter, and more neutral-tasting seeds, while more mature fruits can have darker seeds with a bitter taste. If you'd like to remove the seeds, gently do so by scooping them from your eggplant pieces using a spoon.
