Understanding the Core: Calories in Plain Green Peas (Matar)
When assessing the calorie content of matar, or green peas, it is crucial to start with its most basic form. Raw green peas are a low-calorie legume, packed with nutrients. A standard 100-gram serving of raw green peas contains approximately 81 calories. This modest energy value is primarily sourced from carbohydrates and protein, with very little fat. For those tracking macros, a 100g portion provides around 14g of carbohydrates and 5g of protein.
Cooking methods can slightly alter the nutritional profile and calorie density. For example, 100 grams of cooked (boiled, drained) green peas contains around 78 calories. The slight decrease is due to some water absorption and nutrient leaching, though the change is minimal. This low-calorie base makes plain peas a versatile and healthy addition to many meals.
The Calorie Impact of Different Matar Dishes
While plain peas are low in calories, the story changes dramatically when they are used in classic Indian dishes. The addition of fats, oils, and other protein sources can significantly increase the total calorie count. Below is a detailed look at the calorie breakdown of some popular matar recipes.
Matar Paneer
Matar paneer, a creamy and rich curry, combines green peas with cubes of paneer (Indian cottage cheese). One serving of matar paneer can contain anywhere from 232 to 272 calories or more, depending on the recipe and portion size. The calorie increase is largely due to the paneer, which is high in fat and protein, and the cooking oil or ghee used to prepare the tomato-based gravy. For instance, some recipes attribute a substantial portion of the calories to the fat content, making it a much more calorically dense meal than plain peas.
Aloo Matar
Aloo matar, a flavorful curry with potatoes and peas, also varies greatly in calorie content. A single serving can range from approximately 280 to over 600 calories. Potatoes add significant carbohydrates, while the use of cooking oil and spices contributes further calories. The amount of oil used is a key factor; a restaurant-prepared aloo matar is likely to be much higher in fat and therefore calories than a home-cooked version using minimal oil.
Matar Pulao
Matar pulao, a fragrant rice dish cooked with green peas, is another popular meal. A single serving can provide around 291 calories, with a calorie density of about 114 calories per 100g. Most of the calories come from the rice (carbohydrates) and any fat added during cooking. Like with other dishes, reducing the amount of oil can make a difference in the final calorie count.
Keema Matar
For those who consume meat, keema matar—a dish combining minced meat (keema) with peas—is a hearty option. A serving of keema matar contains roughly 393 calories, with a high proportion coming from fat and protein. The calorie count is a function of the type of minced meat used and the quantity of oil in the preparation.
The Versatile Nutritional Profile of Matar
Beyond calories, green peas offer a robust nutritional profile that makes them a healthy food choice.
- High in Fiber: Matar is an excellent source of dietary fiber, with about 5-5.5g per 100g serving. Fiber supports digestive health and promotes feelings of fullness, which can aid in weight management.
- Rich in Protein: Green peas are a good source of plant-based protein, with approximately 5g per 100g. This makes them a valuable component of vegetarian and vegan diets.
- Packed with Vitamins and Minerals: They are rich in vitamins K, A, C, and several B vitamins, including folate. Matar also provides important minerals like iron, phosphorus, potassium, magnesium, and zinc.
- Antioxidant Properties: The presence of polyphenol antioxidants in green peas contributes to various health benefits, including protection against certain chronic diseases.
Comparison of Matar Preparation Calorie Counts
To illustrate the difference in energy content based on preparation, consider the following table based on typical serving sizes:
| Dish/Preparation | Serving Size | Approx. Calories | Key Calorie Factors |
|---|---|---|---|
| Raw Green Peas | 100 g | 81 kcal | Carbohydrates, Protein |
| Cooked Green Peas | 100 g | 78 kcal | Carbohydrates, Protein |
| Matar Pulao | 1 serving | 291 kcal | Rice, Oil |
| Matar Paneer | 1 serving | 232-272 kcal | Paneer, Oil/Ghee |
| Keema Matar | 1 serving | 393 kcal | Minced Meat, Oil |
| Aloo Matar (Curry) | 1 serving | 280-600 kcal | Potatoes, Oil |
Tips for Healthier Matar Dishes
To enjoy the nutritional benefits of matar without excessive calories, consider these preparation tips:
- Reduce the Oil: Use minimal oil or a non-stick pan when cooking curries like matar paneer or aloo matar. You can also dry roast spices to reduce the need for oil.
- Incorporate Lean Protein: When making keema matar, use lean ground meat to reduce the fat content.
- Increase Fiber with Other Vegetables: Bulk up curries with low-calorie vegetables like cauliflower in gobi matar to boost fiber and nutrients while keeping calories in check.
- Control Portion Sizes: Be mindful of serving sizes, especially for high-calorie dishes like matar paneer, which contain rich ingredients.
- Choose Whole Grains: Pair your matar curries with whole-grain roti or brown rice instead of white rice or refined flour naan.
Conclusion
While plain matar is a low-calorie legume that offers substantial nutritional benefits, the total calorie count changes based on how it is prepared. As this guide on how many calories are in matar shows, the ingredients you add to the dish—such as paneer, potatoes, meat, and oil—can significantly impact the final energy value. For a healthier option, focus on less oil and balance the dish with more vegetables. Green peas remain a versatile and nutritious food, capable of fitting into both high-calorie comfort foods and low-calorie diet plans, depending on the preparation.
Sources
For more information on the nutritional content of green peas, explore this resource on Healthline.
Lists
- Cooking methods have a significant impact: The raw calories of matar are low, but dishes like matar paneer and aloo matar add substantial calories from oil and other high-fat or high-carb ingredients.
- Mindful preparation is key: To keep calorie counts low, opt for minimal oil, lean protein, and portion control when cooking matar dishes.
- Rich in nutrients beyond calories: Matar is a nutritional powerhouse, offering high amounts of fiber, protein, and essential vitamins and minerals.
- Good for weight management when prepared correctly: The fiber and protein in matar promote fullness, making it a great addition to a diet focused on weight control.
- Versatile in the kitchen: From simple, low-calorie side dishes to rich, complex curries, matar can be adapted for a wide range of dietary preferences and needs.
Comparison Table
| Dish/Preparation | Serving Size | Approx. Calories | Key Calorie Factors |
|---|---|---|---|
| Raw Green Peas | 100 g | 81 kcal | Carbohydrates, Protein |
| Cooked Green Peas | 100 g | 78 kcal | Carbohydrates, Protein |
| Matar Pulao | 1 serving (approx 100g) | 114 kcal | Rice, Oil |
| Matar Paneer | 1 serving | 232-272 kcal | Paneer, Oil/Ghee |
| Keema Matar | 1 serving | 393 kcal | Minced Meat, Oil |
| Aloo Matar (Curry) | 1 serving | 280-600 kcal | Potatoes, Oil |
Health Benefits of Including Matar in Your Diet
Matar is not just low in calories; it offers a range of health benefits that make it a valuable part of a balanced diet.
Supports Blood Sugar Control
Green peas have a low glycemic index (GI), which helps regulate blood sugar levels. Their high fiber and protein content also contribute to a slower, more stable rise in blood sugar after eating, which is beneficial for individuals managing diabetes.
Aids Digestive Health
The high fiber content in matar promotes healthy digestion by supporting the growth of beneficial gut bacteria. Both soluble and insoluble fibers work to maintain bowel regularity and prevent constipation.
Promotes Heart Health
Matar is rich in heart-healthy minerals like magnesium, potassium, and calcium. A diet rich in these nutrients, coupled with the fiber content of peas, has been shown to help lower blood pressure and reduce cholesterol levels, major risk factors for heart disease.
Contributes to Weight Management
Thanks to their combination of protein and fiber, green peas are very filling and can help control appetite. Their low-calorie density compared to how satisfying they are makes them a recommended food for weight loss.
Conclusion
Determining the calorie count of matar depends heavily on how it is prepared. While raw or simply cooked green peas are a low-calorie, nutrient-dense food, incorporating them into rich curries and pulaos with added fats and ingredients significantly increases the caloric value. The core takeaway is that the base ingredient, matar, is healthy, and the healthiness of the final dish is largely determined by the accompanying ingredients and cooking method. By being mindful of preparation, you can enjoy matar in a way that aligns with your dietary goals.
