Matzo nutrition, glycemic index, calories, net carbs & more
Crackers, matzo, plain
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Matzo
Insulin index ⓘ
N/A
Calories
395
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
80.7 grams
Serving Size ⓘ
Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 matzo (28 grams)
Acidity (Based on PRAL) ⓘ
PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
5 (acidic)
Net carbs
Carbs
Calories
Iron
Vitamin B1
Explanation: The given food contains more Net carbs than 98% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Calories, Iron, and Vitamin B1.
Mineral coverage chart
Calcium:
13 mg of 1,000 mg
1%
Iron:
3.16 mg of 8 mg
40%
Magnesium:
25 mg of 420 mg
6%
Phosphorus:
89 mg of 700 mg
13%
Potassium:
112 mg of 3,400 mg
3%
Sodium:
0 mg of 2,300 mg
0%
Zinc:
0.68 mg of 11 mg
6%
Copper:
0.06 mg of 1 mg
7%
Manganese:
0.65 mg of 2 mg
28%
Selenium:
36.9 µg of 55 µg
67%
Choline:
10.8 mg of 550 mg
2%
Mineral chart - relative view
Iron
3.16 mg
TOP 20%
Selenium
36.9 µg
TOP 26%
Manganese
0.65 mg
TOP 35%
Magnesium
25 mg
TOP 43%
Zinc
0.68 mg
TOP 62%
Phosphorus
89 mg
TOP 67%
Calcium
13 mg
TOP 68%
Copper
0.06 mg
TOP 75%
Potassium
112 mg
TOP 80%
Choline
10.8 mg
TOP 85%
Sodium
0 mg
TOP 100%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.06 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.387 mg of 1 mg
32%
Vitamin B2:
0.291 mg of 1 mg
22%
Vitamin B3:
3.892 mg of 16 mg
24%
Vitamin B5:
0.443 mg of 5 mg
9%
Vitamin B6:
0.115 mg of 1 mg
9%
Folate:
17 µg of 400 µg
4%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0.3 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
0.387 mg
TOP 22%
Vitamin B2
0.291 mg
TOP 27%
Vitamin B3
3.892 mg
TOP 42%
Folate
17 µg
TOP 51%
Vitamin B6
0.115 mg
TOP 61%
Vitamin B5
0.443 mg
TOP 62%
Vitamin K
0.3 µg
TOP 84%
Vitamin E
0.06 mg
TOP 90%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 20%
10 g of 50 g
20%
Fats:
Daily Value: 2%
1.4 g of 65 g
2%
Carbs:
Daily Value: 28%
83.7 g of 300 g
28%
Water:
Daily Value: 0%
4.3 g of 2,000 g
0%
Other:
0.6 g
Protein quality breakdown
Tryptophan:
116 mg of 280 mg
41%
Threonine:
267 mg of 1,050 mg
25%
Isoleucine:
371 mg of 1,400 mg
27%
Leucine:
692 mg of 2,730 mg
25%
Lysine:
193 mg of 2,100 mg
9%
Methionine:
176 mg of 1,050 mg
17%
Phenylalanine:
494 mg of 1,750 mg
28%
Valine:
420 mg of 1,820 mg
23%
Histidine:
213 mg of 700 mg
30%
Fat type information
Saturated Fat:
0.226 g
Monounsaturated Fat:
0.127 g
Polyunsaturated fat:
0.603 g
Fiber content ratio for Matzo
Sugar:
0.29 g
Fiber:
3 g
Other:
80.41 g
All nutrients for Matzo per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 395kcal | 20% | 15% |
8.4 times more than Orange
|
| Protein | 10g | 24% | 44% |
3.5 times more than Broccoli
|
| Fats | 1.4g | 2% | 72% |
23.8 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 80.7g | N/A | 2% |
1.5 times more than Chocolate
|
| Carbs | 83.7g | 28% | 2% |
3 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 3.16mg | 40% | 20% |
1.2 times more than Beef
|
| Calcium | 13mg | 1% | 68% |
9.6 times less than Milk
|
| Potassium | 112mg | 3% | 80% |
1.3 times less than Cucumber
|
| Magnesium | 25mg | 6% | 43% |
5.6 times less than Almond
|
| Sugar | 0.29g | N/A | 73% |
30.9 times less than Coca-Cola
|
| Fiber | 3g | 12% | 27% |
1.3 times more than Orange
|
| Copper | 0.06mg | 7% | 75% |
2.4 times less than Shiitake
|
| Zinc | 0.68mg | 6% | 62% |
9.3 times less than Beef
|
| Phosphorus | 89mg | 13% | 67% |
2 times less than Chicken meat
|
| Sodium | 0mg | 0% | 100% |
N/A
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.06mg | 0% | 90% |
24.3 times less than Kiwifruit
|
| Vitamin B1 | 0.39mg | 32% | 22% |
1.5 times more than Pea
|
| Vitamin B2 | 0.29mg | 22% | 27% |
2.2 times more than Avocado
|
| Vitamin B3 | 3.89mg | 24% | 42% |
2.5 times less than Turkey meat
|
| Vitamin B5 | 0.44mg | 9% | 62% |
2.6 times less than Sunflower seed
|
| Vitamin B6 | 0.12mg | 9% | 61% |
Equal to Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.3µg | 0% | 84% |
338.7 times less than Broccoli
|
| Folate | 17µg | 4% | 51% |
3.6 times less than Brussels sprout
|
| Saturated Fat | 0.23g | 1% | 76% |
26.1 times less than Beef
|
| Monounsaturated Fat | 0.13g | N/A | 80% |
77.2 times less than Avocado
|
| Polyunsaturated fat | 0.6g | N/A | 57% |
78.2 times less than Walnut
|
| Tryptophan | 0.12mg | 0% | 76% |
2.6 times less than Chicken meat
|
| Threonine | 0.27mg | 0% | 80% |
2.7 times less than Beef
|
| Isoleucine | 0.37mg | 0% | 78% |
2.5 times less than Salmon
|
| Leucine | 0.69mg | 0% | 78% |
3.5 times less than Tuna
|
| Lysine | 0.19mg | 0% | 86% |
2.3 times less than Tofu
|
| Methionine | 0.18mg | 0% | 77% |
1.8 times more than Quinoa
|
| Phenylalanine | 0.49mg | 0% | 76% |
1.4 times less than Egg
|
| Valine | 0.42mg | 0% | 78% |
4.8 times less than Soybean raw
|
| Histidine | 0.21mg | 0% | 78% |
3.5 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 395
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 0mg
28%
Total Carbohydrate
84g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
10g
Vitamin D
0mcg
0%
Calcium
13mg
1%
Iron
3mg
38%
Potassium
112mg
3%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Matzo nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.