How many calories are in 1 plate of matki?

November 26, 2025 •

3 min read

According to nutritional data, a standard serving of matki usal can contain anywhere from 105 to 264 calories, depending significantly on the recipe and portion size. When asking how many calories are in 1 plate of matki, it's essential to consider factors beyond just the beans themselves, such as oil, spices, and added vegetables.

Quick Summary

This article explores the caloric content of matki (moth beans), providing a detailed breakdown based on preparation style. It highlights how ingredients and cooking methods affect the final calorie count and offers tips for making healthier versions of this popular Indian dish.

Key Points

Variable Calories: A plate of matki ranges from around 40 to over 260 calories, depending on preparation and ingredients.
Preparation Matters: Cooking with more oil, coconut, or other calorie-dense ingredients significantly increases the total calorie count.
Plain vs. Recipe: A simple plate of boiled, sprouted matki is much lower in calories than a flavorful, gravy-based matki usal.
Nutrient Boost: Sprouting matki increases its protein, fiber, and vitamin content, making it easier to digest.
Healthier Hacks: To reduce calories, use less oil, incorporate more vegetables, and focus on simple spice-based flavorings.

Understanding the Matki Calorie Count

Matki, or moth beans, are a nutritious legume commonly used in Indian cuisine. While the beans themselves are low in calories, rich in protein, and high in fiber, the final caloric value of a dish like 'matki usal' or 'matki sabzi' can vary substantially. A plain, boiled serving of matki sprouts (about 100 grams) contains approximately 36 calories, emphasizing that ingredients added during cooking are the primary calorie drivers.

Factors Influencing Calories in a Plate of Matki

Several key elements can drastically alter the calorie content of your matki dish. The cooking fat used, the amount of oil, and other additions all play a significant role. Here is a breakdown of what to consider:

Type and Quantity of Fat: A recipe using 2 teaspoons of coconut oil (240 calories) will be much higher in calories than one using just 1 teaspoon (120 calories). Ghee is another common addition that adds a considerable amount of fat and calories.
Sprouts vs. Dried Beans: Sprouting matki enhances its nutritional profile and can affect the calorie density slightly. Sprouted matki is also easier to digest.
Other Ingredients: Add-ins like potatoes, coconut, or peanuts can increase the calorie count. For example, a recipe incorporating peanuts will have a higher fat content.
Serving Size: A small bowl versus a large plate will, naturally, have a different calorie count. Most estimates are based on a 'cup' or 'serving', which can vary.

Caloric Breakdown of Common Matki Preparations

To demonstrate the impact of different cooking methods, here is a comparison of typical calorie counts for various matki dishes:


Preparation Method	Key Ingredients	Estimated Calories (per serving)	Key Calorie Sources
Boiled Matki Sprouts	Sprouted matki, water, salt	~40-50 calories (per 100g)	Carbs, Protein
Matki Usal (gravy)	Sprouted matki, oil, onion, tomato, spices, coconut	~105-264 calories	Oil, coconut, matki
Matki Sabzi (dry)	Sprouted matki, oil, onion, spices	~169 calories	Oil, matki, onion
Matki Salad	Sprouted matki, veggies, lemon juice	~133 calories	Matki, vegetables

Making Healthier Matki Choices

For those looking to control their calorie intake, here are a few simple strategies to make your matki dish more diet-friendly:

Use less oil or opt for a low-fat cooking method like boiling or steaming.
Focus on increasing the vegetable content with non-starchy options like bell peppers, spinach, or cucumber.
Choose a larger portion of plain, sprouted matki and use spices for flavor instead of relying on heavy sauces or gravies.
If making matki usal, reduce the amount of coconut used or use a low-fat coconut milk alternative.

The Nutritional Powerhouse Behind Matki

Beyond just calories, matki offers a wide range of health benefits that make it a valuable addition to any diet.

High Protein: Matki is an excellent source of plant-based protein, with sprouting increasing its protein content.
Rich in Minerals: It is packed with essential minerals like magnesium, iron, phosphorus, and potassium.
Excellent Source of Fiber: The high fiber content aids in digestion and helps with weight management by promoting a feeling of fullness.
Abundant in Vitamins: Matki contains beneficial vitamins like B1 (thiamine) and C.
Antioxidant Properties: Moth beans are rich in antioxidants that help protect against oxidative stress.

Cooking Methods and Nutrient Retention

The way matki is prepared also impacts its nutritional value beyond just calories. The sprouting process is particularly beneficial, as it breaks down complex carbohydrates and anti-nutrients, making the beans easier to digest and increasing nutrient absorption. Cooking further aids in this process. While boiling is the most straightforward method, pressure cooking can also be an efficient way to prepare sprouted matki. When adding other ingredients, remember that a longer cooking time for certain spices can enhance their flavor, and combining matki with vitamin C-rich ingredients like tomatoes and lemon can help with iron absorption.

Conclusion

The number of calories in a plate of matki varies significantly based on the preparation method, portion size, and added ingredients. While a basic serving of boiled, sprouted matki is low in calories, a rich, gravy-based usal can have a much higher count due to added fats and other components. By being mindful of your cooking choices, you can enjoy this protein- and fiber-rich legume as a healthy and flavorful part of your diet. Focusing on simple preparations with plenty of vegetables and minimal oil is the best approach for a low-calorie version.

Frequently Asked Questions

Sprouted matki is typically lower in calories per serving than boiled matki, as sprouting increases the protein and fiber content while the overall energy density is lower, especially before heavy cooking.

Matki usal often has a higher calorie count than dry matki sabzi, primarily because usal recipes commonly include richer ingredients like coconut and more oil for the gravy.

Yes, adding starchy vegetables like potatoes or calorie-dense ingredients like peanuts can significantly increase the calorie count of your matki dish, as these items are higher in carbs and fats, respectively.

Yes, matki is excellent for weight management, especially when sprouted. It is high in fiber and protein, which promotes a feeling of fullness and aids in healthy digestion, helping to prevent overeating.

To lower the calorie count, reduce the amount of oil or ghee used, increase the proportion of non-starchy vegetables, and minimize or omit calorie-dense additions like coconut or jaggery.

Matki is a rich source of plant-based protein, dietary fiber, and essential minerals like magnesium, iron, phosphorus, and potassium. It also contains important vitamins like B1 and C.

Cooking sprouted matki by boiling or pressure cooking helps break down complex nutrients, making them easier to digest and more bioavailable. This also helps reduce anti-nutrients found in raw legumes.