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Matul Leaf Calories
Iron and vitamin C rich, low-calorie leaf.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Matul Leaf (40 g) has 13 calories. That works out to 32 calories per 100 g. It contains 2.4 g of carbs, 1.1 g of protein, 0.2 g of fat and 1.5 g of fiber. Its 156 µg of Vitamin K covers 130% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Matul Leaf Nutrition Facts
Selected: 1 cup (chopped) · 40 g
13
KCAL / 40G
Carbs
2.4g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 28% · Fat 11%
Matul Leaf nutrition facts table · 1 cup (chopped) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Matul Leaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 40 g | 13 kcal |
| 1 g | 1 g | 0 kcal |
| 1 tablespoon (chopped) | 6 g | 2 kcal |
| 1 piece (whole) | 10 g | 3 kcal |
| 1 cup (shredded) | 30 g | 10 kcal |
| 1 serving (medium) | 50 g | 16 kcal |
| 1 serving (large) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Matul Leaf
How do you cook matul leaf?
Cook matul leaf by washing and chopping it, then adding it to a pan with softened onion and a little oil. Stir until the leaves wilt; add it near the end of a dish so it does not become overly soft.
Can you eat matul leaf raw?
Yes, fresh matul leaf can be eaten raw after it has been washed thoroughly. Add it to a salad only when the leaves are in good condition, and cook them if you are unsure about their freshness or cleanliness.
What does matul leaf taste like?
Matul leaf has a mild, green, leafy-vegetable flavor. Try a small portion cooked simply first, then pair it with ingredients such as onion, garlic, or lemon to see which flavors suit it best.
Can you put matul leaf in soup?
Yes, matul leaf works in soup. Chop the washed leaves and stir them in toward the end of cooking; this lets them soften without breaking down as much as they would if simmered for the entire cooking time.
How should you store matul leaf?
Store matul leaf unwashed in the refrigerator, wrapped loosely in a dry paper towel inside a container that is not airtight. Moisture can make the leaves spoil sooner, so rinse them shortly before you plan to use them.
Can matul leaf replace spinach in a recipe?
Yes, matul leaf can replace spinach in many cooked recipes, but its texture and cooking time may differ. Add it gradually and cook until tender rather than assuming it will soften at exactly the same rate as spinach.
How do you wash matul leaf properly?
Remove damaged parts from matul leaf and rinse each leaf under running water, checking between folds for grit. Drain the leaves well before chopping; washing them whole first makes it easier to remove soil from the leaf surfaces.
Can you freeze matul leaf?
Yes, matul leaf can be frozen, though thawed leaves are softer and are better suited to cooked dishes than salads. Wash and briefly blanch the leaves, cool and drain them thoroughly, then pack them in a sealed freezer-safe container.
Does cooking matul leaf destroy its vitamin C?
Cooking does not destroy the iron in matul leaf, but vitamin C is more sensitive to heat and can be reduced by prolonged cooking. Add lemon after cooking to bring extra vitamin C to the meal and support absorption of plant-based iron.
Are the stems of matul leaf edible?
Yes, tender matul leaf stems can be eaten along with the leaves. Remove any thick, fibrous portions, chop the softer stems, and add them to the pan a little before the leaves so they have enough time to soften.
Matul Leaf Vitamins & Minerals
Vitamins
Vitamin K
156µg · 130% DV
Vitamin C
15.6mg · 17% DV
Vitamin A
148µg · 16% DV
Folate
27.2µg · 7% DV
Minerals
Manganese
0.24mg · 10% DV
Iron
1.12mg · 6% DV
Calcium
48mg · 5% DV
Magnesium
17mg · 4% DV
Potassium ⭐
128mg · 4% DV
Sodium
11mg · 0% DV
Matul Leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Matul Leaf
To burn the 13 calories in 1 cup (chopped) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Matul Leaf?
Matul leaf is the edible leaf of the plant known as Matul. Its name and culinary use can vary by region, and it is not a widely familiar market green in many English-speaking places. If you are buying it, choose a trusted supplier, and wash the leaves well before cooking.
You can chop the leaves into soups, stews or a quick sauté with onion; these are practical ways to use a leafy green, rather than claims about a single established regional tradition. Matul leaf is low in calories and provides fibre, with iron and vitamin C highlighted among its nutrients. For a lighter meal, use just a little oil and serve it with lemon, grains or beans.
How Nutritious Is Matul Leaf?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Matul Leaf Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Matul Leaf Contain Allergens?
No known major allergens
Which Diets Is Matul Leaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Matul Leaf Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.