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Matzo nutrition, glycemic index, calories and serving size

Crackers, matzo, plain
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Matzo

Matzo
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
(low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
5 (acidic )
Calories
395
98% Carbs
85% Calories
80% Iron
78% Vitamin B1
74% Selenium
Explanation: This food contains more Carbs than 98% of foods. More importantly, although there are several foods (2%) which contain more Carbs, this food itself is rich in Carbs more than it is in any other nutrient. Similarly it is relatively rich in Calories, Iron, Vitamin B1 and Selenium

Matzo nutrition infographic

Matzo nutrition infographic
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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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 395
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 0mg
28%
TotalCarbohydrate 84g
12%
Dietary Fiber 3g
Total Sugars 0g
Includes ? g Added Sugars
Protein 10g
Vitamin D 0mcg 0%

Calcium 13mg 1%

Iron 3mg 17%

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
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 13 mg of 1,000 mg 1%
Iron: 3.16 mg of 18 mg 18%
Magnesium: 25 mg of 400 mg 6%
Phosphorus: 89 mg of 1,000 mg 9%
Potassium: 112 mg of 3,500 mg 3%
Sodium: 0 mg of 2,400 mg 0%
Zinc: 0.68 mg of 15 mg 5%
Copper: 0.06 mg of 2 mg 3%
Manganese: 0.65 mg of 2 mg 33%
Selenium: 36.9 µg of 70 µg 53%
Choline: 10.8 mg of 550 mg 2%

Mineral chart - relative view

Iron
3.16 mg
TOP 20%
Selenium
36.9 mg
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 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.387 mg of 2 mg 26%
Vitamin B2: 0.291 mg of 2 mg 17%
Vitamin B3: 3.892 mg of 20 mg 19%
Vitamin B5: 0.443 mg of 10 mg 4%
Vitamin B6: 0.115 mg of 2 mg 6%
Folate, total: 17 µg of 400 µg 4%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0.3 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B1
0.387 µg
TOP 22%
Vitamin B2
0.291 µg
TOP 27%
Vitamin B3
3.892 µg
TOP 42%
Folate, total
17 µg
TOP 51%
Vitamin B6
0.115 µg
TOP 61%
Vitamin B5
0.443 µg
TOP 62%
Vitamin K
0.3 µg
TOP 84%
Vitamin E
0.06 µg
TOP 90%
Vitamin A
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

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

Sugars: 0.29 g
Fiber: 3 g

All nutrients for Matzo per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 24% 44% 10g 3.5 times more than Broccoli
Fats 2% 72% 1.4g 23.8 times less than Cheese
Carbs 28% 2% 83.7g 3 times more than Rice
Calories 15% 15% 395kcal 8.4 times more than Orange
Sugars 0% 73% 0.29g 30.9 times less than Coca-Cola
Fiber 8% 27% 3g 1.3 times more than Orange
Calcium 1% 68% 13mg 9.6 times less than Milk
Iron 18% 20% 3.16mg 1.2 times more than Beef
Magnesium 6% 43% 25mg 5.6 times less than Kidney bean
Phosphorus 13% 67% 89mg 2 times less than Chicken meat
Potassium 2% 80% 112mg 1.3 times less than Cucumber
Sodium 0% 100% 0mg N/A
Zinc 6% 62% 0.68mg 9.3 times less than Beef
Copper 0% 75% 0.06mg 2.4 times less than Shiitake
Vitamin A 0% 100% 0IU N/A
Vitamin E 0% 90% 0.06mg 24.3 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 26% 22% 0.39mg 1.5 times more than Pea
Vitamin B2 17% 27% 0.29mg 2.2 times more than Avocado
Vitamin B3 19% 42% 3.89mg 2.5 times less than Turkey meat
Vitamin B5 4% 62% 0.44mg 2.6 times less than Sunflower seed
Vitamin B6 6% 61% 0.12mg Equal to Oat
Folate, total 4% 51% 17µg 3.6 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 0% 84% 0.3µg 338.7 times less than Broccoli
Folic acid (B9) 0% 100% 0µg N/A
Tryptophan 0% 76% 0.12mg 2.6 times less than Chicken meat
Threonine 0% 80% 0.27mg 2.7 times less than Beef
Isoleucine 0% 78% 0.37mg 2.5 times less than Salmon
Leucine 0% 78% 0.69mg 3.5 times less than Tuna
Lysine 0% 86% 0.19mg 2.3 times less than Tofu
Methionine 0% 77% 0.18mg 1.8 times more than Quinoa
Phenylalanine 0% 76% 0.49mg 1.4 times less than Egg
Valine 0% 78% 0.42mg 4.8 times less than Soybean
Histidine 0% 79% 0.21mg 3.5 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 1% 76% 0.23g 26.1 times less than Beef
Monounsaturated Fat 0% 80% 0.13g 77.2 times less than Avocado
Polyunsaturated fat 0% 57% 0.6g 78.2 times less than Walnut

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 seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.