Matzo ball soup, a staple in Jewish cuisine, is not only a comforting and flavorful dish but also offers a range of nutritional benefits. This article delves into the nutritional composition of matzo ball soup, providing a detailed breakdown of its calorie content, macronutrient distribution, vitamin and mineral profile, and potential health benefits.
Nutritional Overview
A 245g serving of matzo ball soup contains approximately 179 calories. The macronutrient breakdown of this serving is as follows:
Fat: 4.8g
Protein: 7.6g
Carbohydrates: 26g
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- Sugar: 2.6g
- Dietary Fiber: 2.2g
- Complex Carbohydrates: The remaining portion of the 26g of carbohydrates.
This composition reveals that matzo ball soup offers a moderate amount of calories with a relatively balanced distribution of macronutrients.
Fat Content
The 4.8g of fat in a serving of matzo ball soup includes 1.3g of saturated fat. It's important to be mindful of saturated fat intake as part of a balanced diet.
Cholesterol content is 149 mg per serving.
Protein Power
With 7.6g of protein per serving, matzo ball soup contributes to your daily protein intake. Protein is essential for building and repairing tissues, supporting immune function, and providing energy. A 2-serving portion of matzo ball soup offers 25% of your daily value of protein.
Carbohydrates and Fiber
The 26g of carbohydrates in matzo ball soup provide energy for the body. The inclusion of 2.2g of dietary fiber is beneficial for digestive health, helping to regulate bowel movements and promote a feeling of fullness.
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Vitamins and Minerals
Matzo ball soup is a source of several essential vitamins and minerals, including:
- Vitamin A: 193.55 mcg (42% of your Daily Value in 2 servings)
- Vitamin C: 3.4 mg
- Vitamin D: 0.98 mcg
- Iron: 1.47 mg
- Calcium: 46.55 mg
- Potassium: 216 mg (11% of your Daily Value in 2 servings)
These micronutrients play vital roles in various bodily functions, such as maintaining healthy vision (Vitamin A), supporting the immune system (Vitamin C), promoting bone health (Vitamin D and Calcium), carrying oxygen in the blood (Iron), and regulating blood pressure (Potassium).
Recipe and Preparation
The nutritional content of matzo ball soup can vary depending on the specific recipe and ingredients used. Here's a sample recipe and preparation method:
Ingredients (Scaled to 2 servings):
- Celery: 3 stalk, medium or 120g
- Water: 2 cup or 473g
- Pepper: ¹⁄₁₆ dash or 0.005g
- Dill: 3 sprig or 0.6g
- Egg: 3 large or 150g
- Water: 3 tbsp or 44g
- Garlic
- Onion
- Carrots
- Vegetable oil
- Chicken breast
- Chicken broth
- Matzo meal
- Salt
- Baking powder
Directions:
- Mince the garlic and dice the onion, celery, and carrots.
- Saute the garlic, onion, celery, and carrots with the vegetable oil in a large pot over medium heat until the onions are soft and transparent (about five minutes).
- Add the chicken breast, chicken broth, 2 cups water, some freshly cracked pepper, and one or two sprigs of dill to the pot.
- Place a lid on the pot and let it come up to a boil. Once it reaches a boil, turn the heat down to low and let it simmer for 30 minutes.
- While the soup is simmering, mix the matzo ball dough. In a medium bowl, whisk together the eggs and vegetable oil. Add the matzo meal, salt, baking powder, and a little freshly cracked pepper to the eggs and oil. Stir until well combined. Finally, add 3 Tbsp water and stir until smooth again. Refrigerate the mixture for 30 minutes to allow the matzo meal time to absorb the moisture.
- After the chicken soup has simmered, carefully remove the chicken breast and shred it with a fork. Return the shredded chicken to the soup. Taste the broth and adjust the salt if needed.
- Once the matzo ball mix has refrigerated and stiffened up, begin to form it into ping pong sized balls. Drop the balls into the simmering soup as they are formed, returning the lid to the pot after each one. Once all the matzo balls are in the soup, let them simmer for 20 minutes without removing the lid.
Macronutrient Breakdown in a 2-serving portion
Two servings of matzo ball soup contain 431 Calories, broken down into 27% carbs, 47% fat, and 25% protein.
Health Benefits
In addition to its nutritional content, matzo ball soup may offer several health benefits:
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- Hydration: The broth-based nature of the soup helps to hydrate the body.
- Electrolyte replenishment: The presence of minerals like potassium can help replenish electrolytes, especially after physical activity or illness.
- Comforting and soothing: The warm broth and flavorful ingredients can provide a comforting and soothing effect, particularly when feeling under the weather.
Considerations
While matzo ball soup can be a nutritious and enjoyable dish, it's essential to consider the following:
- Sodium content: Some commercially prepared or restaurant versions of matzo ball soup may be high in sodium. Check the nutrition label or ask about the sodium content when ordering out.
- Individual dietary needs: Individuals with specific dietary needs or restrictions, such as those with gluten intolerance or allergies, should modify the recipe or choose alternative options accordingly.
- Serving size: Be mindful of portion sizes to manage calorie and macronutrient intake.