Matki Usal: Calories, Nutrition and Health Benefits

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Traditional Maharashtrian protein powerhouse made from moth beans, packed with nutrients for muscle health, weight management, and sustained energy.

Quick Nutrition Facts

Per 100g Cooked Matki Usal

Nutrient	Amount
Calories	343 kcal
Protein	24g
Carbohydrates	62g
Fiber	4g
Sugars	2g
Fat	1.6g
Iron	7mg
Magnesium	189mg
Folate	625mcg
Potassium	1246mg

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Matki usal provides an impressive 24g protein per 100g, making it one of the highest plant-based protein sources. The combination of protein and fiber supports sustained energy, muscle health, and weight management.

Myth Busters

MYTH #1: Legumes Like Matki Cause Bloating for Everyone

TRUTH: While some people experience bloating, proper soaking and cooking methods reduce anti-nutrients and make matki easier to digest. Soak overnight, discard water, cook thoroughly, and start with small portions to build tolerance.

MYTH #2: Matki Usal Is Too High in Carbs for Weight Loss

TRUTH: The 24g protein and 4g fiber promote fullness and muscle preservation during weight loss. When prepared with minimal oil and paired with vegetables, matki usal supports sustainable weight management despite the carb content.

MYTH #3: Plant Proteins Are Inferior to Animal Proteins

TRUTH: Moth beans provide a complete amino acid profile when combined with grains throughout the day. Plant-based proteins support muscle building effectively and offer additional benefits like fiber, antioxidants, and lower saturated fat.

MYTH #4: Diabetics Should Avoid All Legumes

TRUTH: Matki has a low to medium glycemic index and high fiber content that helps stabilize blood sugar. The protein and fiber slow glucose absorption, making it suitable for diabetic meal plans in moderate portions.

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		High protein (24g) and fiber (4g) promote fullness. Prepare with minimal oil, control portions to 100-150g.
Muscle Gain		Excellent plant-based protein source (24g per 100g). Provides iron, magnesium, and potassium for muscle recovery.
Diabetes Management		Low to medium GI, high fiber controls blood sugar. Limit to 100-150g, pair with vegetables, avoid excess oil.
PCOS Management		High protein supports hormonal balance, low glycemic impact benefits insulin sensitivity. Excellent choice for PCOS-friendly meals.
Pregnancy Nutrition		Rich in folate (625mcg), iron, and protein for fetal development. Supports maternal health and energy levels.
Viral/Flu Recovery		High protein supports immune function and tissue repair. Easy to digest when cooked well. Provides essential minerals.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Matki Usal

Understanding how matki usal affects blood glucose helps with portion control and meal planning.

Typical Glucose Response Curve

*This chart shows typical blood glucose response for healthy individuals to 150g matki usal. Individual responses vary. Not medical advice.*

How to Optimize Blood Sugar Control

Combining matki usal with vegetables and healthy fats further stabilizes blood sugar and enhances nutrient absorption:

🥬 Leafy greens or mixed vegetables - Adds fiber and micronutrients
🥑 Small amount of avocado or nuts - Healthy fats slow digestion
🍋 Lemon juice or vinegar - May improve insulin sensitivity
🌶️ Spices like turmeric and cumin - Anti-inflammatory benefits

This combination creates a balanced meal with sustained energy release and minimal glucose spikes.

Cultural Significance

Matki (moth beans) has been cultivated in India for thousands of years, particularly in Maharashtra, Rajasthan, and Gujarat.

In Maharashtra:

Matki usal is a staple breakfast and dinner dish, often served with pav (bread rolls)
Traditional preparation includes overnight soaking and sprouting for enhanced nutrition
Part of Maharashtrian street food culture, served at usal stalls and restaurants
Considered an economical and nutritious protein source for all socioeconomic groups

In Indian Cuisine:

Used in various regional dishes: Rajasthani matki curry, Gujarati matki dhokla
Sprouted matki used in salads and chaats for extra nutrition
Ayurveda recognizes matki as warming and nourishing for vata and kapha doshas
Growing in popularity as plant-based protein gains recognition

Nutritional Heritage:

Provides affordable, sustainable protein for millions of Indians
Drought-resistant crop supporting agricultural sustainability
Part of India's rich legume diversity alongside moong, chana, and masoor

Compare & Substitute

Matki Usal vs Similar Legume Dishes (Per 100g)

Nutrient	🥘 Matki Usal	🌱 Moong Usal	🥘 Chana Masala	🥘 Rajma Curry
Calories	343 kcal	347 kcal	164 kcal	127 kcal
Carbs	62g	63g	27g	23g
Fiber	4g	16g	8g	6g
Protein	24g	24g	9g	8.7g
Fat	1.6g	1.2g	3g	0.5g
Iron	7mg	6.7mg	3mg	2.4mg
Folate	625mcg	625mcg	172mcg	130mcg
Potassium	1246mg	1246mg	291mg	405mg
Best For	High protein	Fiber boost	Lower calorie	Kidney health

Frequently Asked Questions

Is matki usal good for weight loss?

Yes, matki usal supports weight loss effectively. With 24g protein per 100g and 4g fiber, it promotes fullness and helps preserve muscle mass during calorie restriction.

Best practices: Prepare with minimal oil (1-2 tsp per serving); control portions to 100-150g per meal; pair with vegetables and whole grain roti; eat for lunch or early dinner; avoid heavy coconut-based gravies.

Can diabetics eat matki usal?

Diabetics can eat matki usal in moderation. Moth beans have a low to medium glycemic index, and the high protein and fiber content help stabilize blood sugar levels.

Tips for diabetics:

Limit portions to 100-150g per meal
Pair with plenty of non-starchy vegetables
Avoid adding sugar or jaggery to the recipe
Monitor blood sugar 2 hours after eating
Choose sprouted matki for even better glycemic control

Always consult your healthcare provider about including legumes in your diabetic meal plan.

How much protein is in matki usal?

Matki usal contains approximately 24 grams of protein per 100g, making it one of the richest plant-based protein sources. A typical serving (150g) provides about 36g of protein, comparable to a large chicken breast.

This high protein content makes matki usal excellent for muscle building, weight loss, pregnancy, and vegetarian/vegan diets.

What are the main health benefits of matki usal?

Key Benefits:

High Protein: 24g per 100g supports muscle health, satiety, and tissue repair
Rich in Folate: 625mcg supports pregnancy, heart health, and cell division
Iron-Rich: 7mg helps prevent anemia and supports energy levels
Blood Sugar Control: Low GI and high fiber stabilize glucose levels
Heart Health: Magnesium, potassium, and fiber support cardiovascular function
Weight Management: Protein and fiber combination promotes fullness and lean muscle preservation

When is the best time to eat matki usal?

Depends on your goal:

Weight Loss: Lunch or early dinner (before 7 PM). Avoid late-night consumption for better digestion.
Muscle Gain: Post-workout meal or dinner. Provides amino acids for muscle recovery.
Diabetes: Lunch paired with vegetables and roti. Monitor portion sizes.
General Health: Lunch is optimal for protein-rich legume meals, allowing time for digestion.

IMPORTANT NOTE

Some people may experience bloating or gas from legumes. Start with smaller portions and ensure thorough cooking to improve digestibility.

Is matki the same as moong?

No, matki (moth beans) and moong (mung beans) are different legumes, though both are nutritious:

Matki (Moth Beans):

Smaller, darker brown color
Slightly higher protein (24g vs 24g per 100g dry)
Firmer texture
Traditional in Maharashtrian cuisine

Moong (Mung Beans):

Larger, green color (can be yellow when split)
Higher fiber when whole (16g vs 4g)
Softer, easier to digest
Widely used across India

Both are excellent protein sources and can be used interchangeably in many recipes, though cooking times and textures differ.

How do I prepare matki to reduce bloating?

Steps to Improve Digestibility:

Soak overnight (8-12 hours) in plenty of water
Discard soaking water and rinse thoroughly
Add a pinch of asafoetida (hing) while cooking to reduce gas
Cook thoroughly until soft and tender
Start with small portions (50-75g) and gradually increase
Consider sprouting for 24-48 hours before cooking

These methods reduce anti-nutrients and complex sugars that cause digestive discomfort.

How many times per week should I eat matki usal?

General Guidelines:

3-4 times per week - Most people (variety is important)
Daily - Vegetarians/vegans needing consistent protein sources
2-3 times per week - If you experience digestive discomfort

Rotate with other protein sources: eggs, paneer, chicken, tofu, chana, rajma, moong for nutritional variety and better digestion.

Track your meals with NutriScan app to ensure balanced nutrition and achieve your health goals.

Matki Usal: Calories, Nutrition and Health Benefits

Quick Nutrition Facts

Macronutrient Breakdown

Myth Busters

NutriScore by Health Goals