Matar Soya Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of matar soya contains 120 calories, 9.8g protein, 10.5g carbs, and 5.2g fat. Matar Soya is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 kcal | 6% |
| Protein | 9.8g | 20% |
| Carbohydrates | 10.5g | 4% |
| Total Fat | 5.2g | 7% |
| Fiber | 3.0g | 11% |
| Sodium | 380.0mg | 17% |
| Potassium | 6.0mg | 0% |
| Calcium | 45.0mg | 3% |
| Iron | 220.0mg | 1222% |
| Magnesium | 1.2mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Phosphorus | 35.0mg | 3% |
Is Matar Soya Good for You?
Yes, Matar Soya is a nutritious legume that delivers substantial protein and essential minerals. A 100g serving provides 9.8g of protein (20% Daily Value) and exceptional amounts of iron (220mg, 1222% DV) and zinc (120mg, 1091% DV), making it particularly valuable for muscle maintenance and immune function.
Key Health Benefits of Matar Soya
High in plant-based protein: With 9.8g of protein per 100g serving, Matar Soya is an excellent choice for vegetarians and vegans looking to meet their daily protein needs and support muscle recovery and growth.
Outstanding mineral content: It is exceptionally rich in iron and zinc—two nutrients many people struggle to get enough of. These minerals play critical roles in oxygen transport, immune defense, and wound healing.
Good source of dietary fiber: Containing 3g of fiber per 100g (11% Daily Value), Matar Soya supports healthy digestion, stable blood sugar levels, and feelings of fullness between meals.
Low calorie density: At just 120 calories per 100g, it is a nutrient-dense option that allows you to eat satisfying portions without excess caloric intake, making it suitable for weight management goals.
Moderate fat content: The 5.2g of fat per serving is primarily unsaturated, contributing to heart health while keeping the overall calorie count reasonable.
How Does Matar Soya Compare?
Matar Soya outperforms many other legumes in mineral density, particularly for iron and zinc content. While chickpeas offer similar protein levels, Matar Soya’s mineral profile is significantly more concentrated, making it the superior choice for those prioritizing iron and zinc intake.
Frequently Asked Questions
How many calories is in matar soya?
Matar Soya contains 120 calories per 100g serving, representing just 6% of a standard 2,000-calorie daily diet. This makes it one of the lower-calorie legume options available.
Is matar soya good for weight loss?
Yes, Matar Soya can support weight loss efforts due to its high protein content (9.8g per 100g) and fiber (3g per 100g), both of which promote satiety and help reduce overall calorie consumption throughout the day.
Does matar soya have enough iron for anemia?
Matar Soya is an exceptional source of iron, providing 220mg per 100g—far exceeding daily requirements. However, plant-based iron (non-heme iron) is less readily absorbed than animal sources, so pairing it with vitamin C-rich foods can enhance absorption.
Can I eat matar soya on a low-sodium diet?
At 380mg of sodium per 100g (17% Daily Value), Matar Soya is moderately high in sodium. If you’re following a strict low-sodium diet, you may want to rinse canned varieties or choose unsalted preparations.
How should I store matar soya to keep it fresh?
Store dried Matar Soya in an airtight container in a cool, dry place where it will keep for several months. If using canned varieties, refrigerate opened containers in a sealed glass container for up to 3-4 days after opening.
How to Track Matar Soya Nutrition with Gram
The Gram app makes logging Matar Soya effortless—simply search for it in our USDA-backed database or use our AI food scanner to photograph your meal and automatically capture nutritional details. You’ll instantly see the complete nutrient breakdown including protein, fiber, iron, and zinc, helping you stay informed about your daily intake.
Frequently Asked Questions
How many calories is in matar soya?
Matar Soya contains 120 calories per 100g serving, representing just 6% of a standard 2,000-calorie daily diet. This makes it one of the lower-calorie legume options available.
Is matar soya good for weight loss?
Yes, Matar Soya can support weight loss efforts due to its high protein content (9.8g per 100g) and fiber (3g per 100g), both of which promote satiety and help reduce overall calorie consumption throughout the day.
Does matar soya have enough iron for anemia?
Matar Soya is an exceptional source of iron, providing 220mg per 100g—far exceeding daily requirements. However, plant-based iron (non-heme iron) is less readily absorbed than animal sources, so pairing it with vitamin C-rich foods can enhance absorption.
Can I eat matar soya on a low-sodium diet?
At 380mg of sodium per 100g (17% Daily Value), Matar Soya is moderately high in sodium. If you're following a strict low-sodium diet, you may want to rinse canned varieties or choose unsalted preparations.
How should I store matar soya to keep it fresh?
Store dried Matar Soya in an airtight container in a cool, dry place where it will keep for several months. If using canned varieties, refrigerate opened containers in a sealed glass container for up to 3-4 days after opening.
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Nutrition data sourced from USDA FoodData Central. Track matar soya and thousands of other foods with the Gram app.