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Sour aromatic citrus fruit
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Matul toka (120 g) has 35 calories. That works out to 29 calories per 100 g. It contains 11.2 g of carbs, 1.3 g of protein, 0.4 g of fat and 3.4 g of fiber. Its 63.6 mg of Vitamin C covers 71% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
35
KCAL / 120G
Carbs
11.2g
· 4% DV
Protein
1.3g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 10% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 3.4 g | 12% |
| Protein | 1.3 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 35 kcal |
| 1 teaspoon (grated) | 5 g | 1 kcal |
| 1 tablespoon (grated) | 15 g | 4 kcal |
| 1 piece (small) | 60 g | 17 kcal |
| 100 g | 100 g | 29 kcal |
| 1 serving (diced) | 100 g | 29 kcal |
| 1 cup (chopped) | 150 g | 44 kcal |
| 1 piece (large) | 180 g | 52 kcal |
| 1 piece (jumbo) | 300 g | 87 kcal |
Calculated from 29 calories per 100 g.
Matul toka is a sour, aromatic citrus fruit. Its juice and fragrant peel can add acidity and citrus aroma to food, much like other sour citrus fruits, though its particular flavor may vary with the fruit.
Matul toka tastes distinctly sour and has an aromatic citrus scent. Its juice can be sharper than expected, so taste a small amount before using it in a recipe or drinking it undiluted.
Wash Matul toka, then eat it in slices or squeeze its juice over food. If the sourness is intense, mix the juice into a dressing, drink, or dish a little at a time rather than using it straight.
Yes, you can use Matul toka peel after washing the fruit well. Finely grate only the colored outer layer for its aroma; the white pith underneath can taste bitter, especially when used in larger amounts.
No, Matul toka and lemon are different citrus fruits, even though both are sour and can be used for juice. Their aromas are not identical, so start with less Matul toka when substituting it in a lemon-based recipe.
Choose Matul toka that feels firm, has no bruised or moldy spots, and gives off a fresh citrus aroma. Peel color alone is not a reliable ripeness test because the expected color can vary with the fruit.
Keep whole Matul toka in a cool, dry place for short-term use, or refrigerate it to help it keep longer. Refrigerate cut fruit in a covered container so it does not dry out or pick up other odors.
Yes, Matul toka works in marinades, sauces, soups, and baked dishes. Its sour juice can brighten rich or savory foods, while a little grated peel adds aroma; add the juice gradually to avoid overpowering the dish.
Yes, freeze Matul toka juice in small portions for convenient use in drinks and cooking. You can also freeze grated outer peel separately; add it directly to a dish if you want to preserve its fresh citrus aroma.
Matul toka seeds are generally best removed rather than eaten; they can be hard and bitter. Pick them out when slicing the fruit, or strain the juice after squeezing if you want a smoother result.
Vitamins
Vitamin C
63.6mg · 71% DV
B6
0.1mg · 6% DV
B5
0.23mg · 5% DV
B1
0.05mg · 4% DV
Minerals
Copper
0.05mg · 6% DV
Potassium ⭐
166mg · 5% DV
Iron
0.72mg · 4% DV
Calcium
31mg · 3% DV
Sodium
2.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 35 calories in 1 piece (medium) (120 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.
Matul toka is a sour, fragrant citrus fruit associated with South Asian food traditions. Its aromatic character makes it useful not only as a fruit to taste fresh, but also as a source of sharpness and fragrance in cooking; the juice can season food much like other tart citrus.
For cooks elsewhere, try a little juice in a dressing, marinade or drink, or serve a thin slice alongside vegetables or fish. Its sharp flavour is best balanced with milder or sweeter ingredients rather than lots of added sugar. Matul toka is light in energy, at 29 calories per 100 g, and provides some fibre, so it can add citrus flavour to a meal without making the dish feel heavy.
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.
Medium
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.
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.
No known major allergens
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
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.