Matzo

Grain

Item Rating: 81/100

1 serving (28 grams) contains 100 calories, 3.0 grams of protein, 0.5 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		847.5
% Daily Value*
Total Fat		4.2 g	5%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		169.5 mg	7%
Total Carbohydrates		186.4 g	67%
	Dietary Fiber	8.5 g	30%
	Sugars	0 g
protein		25.4 g	50%
Vitamin D		0 mcg	0%
Calcium		16.9 mg	1%
Iron		6.8 mg	37%
Potassium		84.7 mg	1%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 37 cal (4.3%)

Protein: 101 cal (11.5%)

Carbs: 745 cal (84.2%)

About Matzo

Matzo, a traditional unleavened bread, originates from Jewish cuisine and is a central element of Passover meals. It is made from simple ingredients like flour and water, prepared without yeast to follow religious guidelines and commemorate the Exodus. Nutritionally, matzo is relatively low in fat but high in carbohydrates, supplying energy primarily through starch. It provides modest protein content and trace amounts of dietary fiber, iron, and calcium while being free of vitamin C and D. Matzo is a staple food for rituals but can also serve as a versatile accompaniment in non-religious meals, used in recipes like matzo ball soup or matzo brei.

Health Benefits

• Matzo contains carbohydrates (78.57 g per 100 g), providing a quick and sustained source of energy for physical activity or daily functioning.
• The protein content (10.71 g per 100 g) supports muscle maintenance and repair, making matzo a useful contributor for a balanced diet.
• Although low in fiber (3.57 g per 100 g), matzo aids in minor digestive regularity compared to refined bread products.

Dietary Considerations

Allergens: Contains wheat

Suitable for: Vegetarian, kosher

Not suitable for: Gluten-free, low-carb diets

Selection and Storage

Keep matzo in a cool, dry place in its original packaging to maintain crispness. Once opened, store in an airtight container to prevent moisture absorption.

Common Questions About Matzo Nutrition

Is matzo high in protein?

Matzo contains approximately 10.7 grams of protein per 100 grams, which is moderate compared to other bread products. While it can contribute to your daily protein intake, it should not be relied upon as a primary source of protein.

Can I eat matzo on a keto diet?

Matzo is not suitable for a keto diet as it contains approximately 78.6 grams of carbohydrates per 100 grams, which is significantly higher than the carb allowance for ketosis. Instead, individuals following a keto diet may opt for low-carb alternatives.

Are there any health benefits or concerns with eating matzo?

Matzo is low in fat (1.8 grams per 100 grams) and sugar-free, making it a relatively straightforward carbohydrate option. However, its high sodium content (71.4 mg per 100 grams) and lack of significant micronutrients might make it less favorable for those with concerns about blood pressure or balanced nutrient intake.

How much matzo should I eat in one serving?

A typical serving size is one sheet of matzo, which is approximately 30 grams. This serving provides around 107 calories, 3.2 grams of protein, 23.6 grams of carbohydrates, and low fat content. This portion should be balanced with other foods to ensure a nutritious meal.

How does matzo compare to regular bread?

Compared to regular bread, matzo is lower in fat and sugar but higher in carbohydrates. Additionally, matzo lacks yeast, giving it a denser texture and significantly less fiber than many whole-grain bread options. It's often used during Passover celebrations but may not be as nutritionally diverse as whole-grain bread.

Data Sources & Scientific References