1 serving (200 grams) contains 150 calories, 2.0 grams of protein, 0.5 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.8 mg | 0% | |
| Total Carbohydrates | 41.2 g | 14% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 17.6 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 11.8 mg | 0% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Matoke
Matoke, also known as East African Highland bananas, is a staple in East African cuisine, particularly in Uganda, Kenya, and Rwanda. These green bananas are traditionally steamed, boiled, or mashed to create savory dishes. Matoke is a low-calorie food, offering approximately 75 calories per 100 grams, primarily composed of carbohydrates (17.5g) with minimal amounts of protein (1g) and fat (0.25g). It provides dietary fiber (1.5g), as well as small amounts of calcium (5mg), iron (0.25mg), and vitamin C (5mg). Traditionally served alongside meat, beans, or peanut sauce, matoke is a versatile and nutrient-rich food favored for its health benefits and cultural significance.
Health Benefits
- Promotes digestive health due to its dietary fiber content (1.5g per 100g), aiding in regular bowel movements.
- Boosts the immune system with vitamin C (5mg per 100g), which is essential for immune defense and collagen synthesis.
- Supports bone health with small amounts of calcium (5mg per 100g), contributing to strong bones and teeth.
Dietary Considerations
Selection and Storage
Store matoke at room temperature until they ripen slightly for easier peeling. To preserve freshness, refrigerate peeled bananas and consume within 2-3 days.
Common Questions About Matoke Nutrition
Is matoke high in protein?
Matoke is low in protein, providing only about 1 gram of protein per 100-gram serving. It is primarily a source of carbohydrates and is not considered a significant protein source.
Can I eat matoke on a keto diet?
Matoke is not ideal for a keto diet as it contains 17.5 grams of carbohydrates per 100 grams, which is relatively high. Keto diets generally require very low carb intake, so matoke would likely exceed carb allowances.
What are the health benefits of eating matoke?
Matoke is rich in carbohydrates for sustained energy and contains essential micronutrients like vitamin C and potassium. Its low-fat and fiber content can aid digestion, but individuals seeking low-carb food options should consume it in moderation.
What is the recommended serving size for matoke?
A common serving size is about 150 grams, which provides approximately 113 calories, 26 grams of carbohydrates, and 2.25 grams of fiber. Adjust portion sizes based on dietary needs and activity levels.
How does matoke compare to regular potatoes in nutrition?
Matoke is slightly lower in calories (75 kcal per 100g vs. ~77 kcal for potatoes) but has a similar carbohydrate content. It is also lower in protein and fiber compared to potatoes but is valued for its unique flavor and potassium content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
