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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

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)
98% Net carbs
98% Carbs
85% Calories
80% Iron
78% 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 119% 18% 39% 10% 0% 19% 20% 85% 202% 6%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
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

10% 2% 84% 5%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 125% 77% 80% 77% 28% 51% 85% 70% 92%
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

0.226% 0.127% 0.603%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g

Fiber content ratio for Matzo

3% 80.41%
Sugar: 0.29 g
Fiber: 3 g
Other: 80.41 g

All nutrients for Matzo per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 2% 80.7g 1.5 times more than Chocolate Chocolate
Protein 24% 44% 10g 3.5 times more than Broccoli Broccoli
Fats 2% 72% 1.4g 23.8 times less than Cheese Cheese
Carbs 28% 2% 83.7g 3 times more than Rice Rice
Calories 20% 15% 395kcal 8.4 times more than Orange Orange
Sugar N/A 73% 0.29g 30.9 times less than Coca-Cola Coca-Cola
Fiber 12% 27% 3g 1.3 times more than Orange Orange
Calcium 1% 68% 13mg 9.6 times less than Milk Milk
Iron 40% 20% 3.16mg 1.2 times more than Beef Beef
Magnesium 6% 43% 25mg 5.6 times less than Almond Almond
Phosphorus 13% 67% 89mg 2 times less than Chicken meat Chicken meat
Potassium 3% 80% 112mg 1.3 times less than Cucumber Cucumber
Sodium 0% 100% 0mg N/A White Bread
Zinc 6% 62% 0.68mg 9.3 times less than Beef Beef
Copper 7% 75% 0.06mg 2.4 times less than Shiitake Shiitake
Vitamin E 0% 90% 0.06mg 24.3 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 32% 22% 0.39mg 1.5 times more than Pea Pea
Vitamin B2 22% 27% 0.29mg 2.2 times more than Avocado Avocado
Vitamin B3 24% 42% 3.89mg 2.5 times less than Turkey meat Turkey meat
Vitamin B5 9% 62% 0.44mg 2.6 times less than Sunflower seed Sunflower seed
Vitamin B6 9% 61% 0.12mg Equal to Oat Oat
Folate 4% 51% 17µg 3.6 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 84% 0.3µg 338.7 times less than Broccoli Broccoli
Tryptophan 0% 76% 0.12mg 2.6 times less than Chicken meat Chicken meat
Threonine 0% 80% 0.27mg 2.7 times less than Beef Beef
Isoleucine 0% 78% 0.37mg 2.5 times less than Salmon Salmon
Leucine 0% 78% 0.69mg 3.5 times less than Tuna Tuna
Lysine 0% 86% 0.19mg 2.3 times less than Tofu Tofu
Methionine 0% 77% 0.18mg 1.8 times more than Quinoa Quinoa
Phenylalanine 0% 76% 0.49mg 1.4 times less than Egg Egg
Valine 0% 78% 0.42mg 4.8 times less than Soybean Soybean
Histidine 0% 78% 0.21mg 3.5 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 1% 76% 0.23g 26.1 times less than Beef Beef
Monounsaturated Fat N/A 80% 0.13g 77.2 times less than Avocado Avocado
Polyunsaturated fat N/A 57% 0.6g 78.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 395
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  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.