Calories in matoki: 90 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water. The rest is 17.8 g carbohydrate and 1.2 g fibre.

0.16 gFat

0.96 gProtein

17.8 gCarbohydrate

1.2 gFibre

59.3 gWater

0.6 gMinerals and the rest

0.16 gFat
0.96 gProtein
17.8 gCarbohydrate
1.2 gFibre
59.3 gWater
0.6 gMinerals and the rest

Above average for vegetables

Matoki is 90 kcal per 100 g. The 240 vegetables in this database average 59.9.

Matoki90

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion0.72 g

Salt, per portion0 g

Vitamins and minerals in matoki

One of the 19 recorded reach the “high in” level. Folate leads.

29 %

Folate

0.0584 mg in an 80 g portion

38th of 189 vegetables

Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.

Vitamin B60.3 mg21 %

Manganese0.4 mg20 %

Potassium320 mg16 %

Vitamin C11.2 mg14 %

Copper0.1 mg10 %

None recorded

Vitamin D
Vitamin B12

Show all 19 with amounts

Folate0.0584 mg, 29 %

Vitamin B60.3 mg, 21 %

Manganese0.4 mg, 20 %

Potassium320 mg, 16 %

Vitamin C11.2 mg, 14 %

Copper0.1 mg, 10 %

Magnesium26.4 mg, 7 %

Chloride48.8 mg, 6.1 %

Thiamin (vitamin B1)0.06 mg, 5.8 %

Riboflavin (vitamin B2)0.08 mg, 5.7 %

Phosphorus28 mg, 4 %

Niacin (vitamin B3)0.48 mg, 3 %

Iron0.24 mg, 1.7 %

Zinc0.16 mg, 1.6 %

Selenium0.0008 mg, 1.5 %

Vitamin A0.0072 mg, 0.9 %

Calcium4 mg, 0.5 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What matoki doesn’t give you. And where to find it.

No recorded vitamin D, and only 1.8 % of the selenium reference intake and 2 % of the zinc reference intake per 100 g.

Vitamin D

0mgin matoki

Find it inBloater, grilled500 % per 100 g

Selenium

1.8%in matoki, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Zinc

2%in matoki, per 100 g

Find it inOysters, raw592 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Matoki against other vegetables

Per 100 g, matoki has the most folate of the 6 here, ahead of peas (frozen, microwaved).

0.073mg

0.06mg

0.045mg

0.03mg

0.029mg

0.027mg

Matoki, rawthis page

Peas, frozen, microwaved−0.013 mg

Cabbage, green, raw−0.028 mg

Mushrooms, Chinese, dried, raw−0.043 mg

Peppers, capsicum, chilli, green, raw−0.044 mg

Taro leaves, steamed−0.046 mg

All values per 100 g, from the same dataset. Differences are against matoki.

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Questions about matoki

The questions people ask about matoki, answered from the dataset.

How many calories are in a portion of matoki?

A typical portion (80 g, one of your five a day) gives 72 kcal. Per 100 g the figure is 90 kcal.

Is matoki high in folate?

Yes. Matoki, raw has 0.073 mg folate per 100 g, 37 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does matoki have most of?

By share of the daily reference intake: folate (0.073 mg, 37 %), vitamin B6 (0.37 mg, 26 %) and manganese (0.5 mg, 25 %) per 100 g.

Is matoki high in salt?

No. Salt is 0.01 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-279, Matoki, raw, 5 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 53 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Frozen Mixed Unprepared Vegetable). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.