It’s no secret that matzo is far from most people’s favorite food—especially once you hit the third or fourth day—but how bad is matzo for you nutritionally? We asked Mandi Pek (MS, RD, CSP, CDN, and friend of Andrea) and got the facts. (Ed note: Aside from being a dietitian by day, Mandi also dedicates much of her time to raising money for breast cancer research, a cause close to her heart. Click here to support her!)
On a scale of one to 10, how nutritious is matzo?
One sheet of matzo has about the same nutritional value as a slice and a half of bread. Matzo can fit into a healthy Passover diet, but the cardboard has calories. On its own, it’s probably about a 2.
Any dietary issues with eating matzo for eight days?
Yes! Matzo can cause constipation. To help avoid this, it’s really important to make sure that you are drinking a lot of water. Aim for eight 8-ounce glasses a day. Avoid beverages that dehydrate you like alcohol and caffeine. It is also very important that you eat more fiber. In general we need 25 to 30 grams of fiber a day. However, if you’re eating a lot of matzo, up to 38 grams of fiber a day may be helpful. Be sure to add fiber slowly into your diet to avoid abdominal pain and bloating. Insoluble fiber can be found in many foods including avocados, whole grains, apples with the skin, beans, and many other fruits and veggies.
Any benefit to specific kinds of matzo such as thin tea, whole wheat, egg, or plain matzo?
All of the different types of matzo provide approximately the same number of calories per board, usually between 80 and 110 calories per serving. Some brands of egg matzo are slightly higher in fat. Some brands of whole wheat have more fiber than plain matzo. It seems to be brand specific, so it’s important to read the nutrition label on the box and look for at least 3 grams of fiber per serving. (more…)
