Matzo balls, also known as kneidlach, are a traditional Jewish dumpling made from matzo meal, eggs, oil or schmaltz (rendered chicken fat), and seasonings. They are a staple food during Passover, when eating leavened bread products is forbidden according to Jewish dietary laws. But with all the oil and fat used to make matzo balls, some people wonder – are matzo balls high in calories?
Quick Answer
Yes, matzo balls are relatively high in calories compared to other dumplings and side dishes. A single 3-inch matzo ball can have 150-250 calories depending on the recipe. So enjoying matzo balls as part of large holiday meal can add up calorie-wise. However, matzo balls are traditionally eaten during Passover which is only an 8 day holiday. Eating higher calorie foods occasionally is perfectly healthy and normal.
Calories in Matzo Balls
The number of calories in a matzo ball varies based on the recipe and size of the dumpling. Here are some estimates for calorie counts:
- A small 1-inch matzo ball has approximately 40-60 calories
- A medium 2-inch matzo ball has approximately 85-130 calories
- A large 3-inch matzo ball has approximately 150-250 calories
As you can see, matzo balls can range from 40 calories for a small dumpling up to 250 calories for a very large one. The size of the matzo ball depends on how much matzo meal dough is used when forming the dumplings.
Factors Affecting Matzo Ball Calories
There are a few key factors that impact the calorie count of matzo balls:
- Matzo meal: Matzo balls are made from matzo meal, which is 160 calories per 1/4 cup serving. The more matzo meal used, the higher the calories.
- Eggs: Eggs help bind the matzo balls. One large egg contains about 70 calories.
- Oil or schmaltz: Adding oil or rendered chicken fat adds significant calories. Oil has 120 calories per tablespoon while schmaltz has 100 calories.
- Size: Larger matzo balls mean more dough, so higher calorie counts.
- Cooking method: Frying adds more calories than boiling.
By choosing smaller matzo balls and reducing the amount of oil or schmaltz, you can slash the calories by 100 or more per dumpling.
Nutritional Profile of Matzo Balls
In addition to calories, let’s look at the full nutritional profile of a typical matzo ball:
| Nutrient | Amount |
|---|---|
| Calories | 175 |
| Fat | 12g |
| Carbohydrates | 15g |
| Protein | 3g |
| Fiber | 0.5g |
As you can see, a significant portion of the calories in matzo balls comes from fat, especially if cooked in schmaltz. The balls are also made from refined matzo meal flour, so they contain minimal fiber.
However, matzo balls do provide some benefits:
- Protein from the eggs
- B vitamins from the eggs
- Minerals like selenium and choline
So while not incredibly nutrient-dense, matzo balls do provide some important vitamins, minerals, and plant-based protein when prepared in a healthy way.
Are Matzo Balls Healthy?
Moderation is key when considering if matzo balls are a healthy food choice.
Here are some things to keep in mind:
- Matzo balls are low in nutrients compared to other whole food options like beans, vegetables or fish.
- They are higher in calories and fat than broth-based soups and vegetable sides.
- Eating large portions or multiple matzo balls at a meal can pack in excess calories, carbs, and fat.
- Preparing matzo balls by frying instead of boiling adds even more calories and fat.
However, enjoying matzo balls occasionally during Passover is unlikely to negatively impact your health. Here are some tips for keeping matzo balls as healthy as possible:
- Use whole eggs instead of just yolks to add protein.
- Flavor with onion, garlic, herbs and spices instead of excess salt.
- Steam or boil instead of frying.
- Avoid giant 3-inch balls and stick to smaller 1-2 inch sizes.
- Enjoy with lean protein like chicken or fish and roasted vegetables.
- Balance out excess calories by cutting back on other foods.
Overall, practicing moderation and portion control is key to keeping matzo balls as part of a healthy diet.
Are Matzo Balls Fattening?
Matzo balls are higher in calories and fat compared to other side dishes, so eating too many or large matzo balls could lead to excess calorie intake and weight gain over time.
However, enjoyed occasionally during Passover, matzo balls are unlikely to significantly impact weight by themselves. Here are some considerations:
- A 3-inch matzo ball made with lots of oil or schmaltz contains about 250 calories and 18g fat, comparable to 2 slices of pepperoni pizza.
- Eating more than 2-3 matzo balls per meal can pack 500+ extra calories just from the dumplings.
- Pairing matzo balls with fatty meats like brisket and high-calorie sides dishes can result in excess calorie intake at holiday meals.
- Substituting fried matzo balls for boiled can add up to 100+ more calories per dumpling.
To keep matzo balls from being fattening, practice portion control and moderation:
- Enjoy matzo balls as a side, not the main meal.
- Aim for 1-2 tennis ball-sized matzo balls per serving.
- Avoid frying and stick to boiling or steaming.
- Balance out the meal with veggies, salad and lean protein.
One or two properly portioned matzo balls alongside Passover favorites like gefilte fish, chicken soup, and brisket can be part of a healthy holiday feast.
Low Calorie Matzo Ball Options
If you are looking to lighten up traditional matzo balls, here are some easy tips to reduce the calories:
- Use egg whites instead of whole eggs. The whites provide protein for structure without all the fat and cholesterol in the yolks.
- Substitute stock for some of the oil or schmaltz. Chicken, veggie or beef stock adds moisture without extra calories and fat.
- Flavor with spices instead of salt. Onion powder, garlic powder, black pepper and herbs add flavor without calories.
- Make smaller 1-2 inch balls. This reduces the dough and cuts around 100 calories per matzo ball.
- Steam instead of frying. Steaming eliminates added cooking fat, reducing calories.
- Serve with broth-based soup. The flavorful broth fills you up without adding calories.
- Top with herbs and spices. A garnish of dill, parsley, paprika or sesame seeds adds flavor without calories.
With some simple ingredient swaps and reductions, you can easily make lighter matzo balls in the 150 calorie range per dumpling.
Healthy Matzo Ball Recipe
Here is a tasty and healthier recipe for roasted vegetable matzo balls:
Ingredients
- 3/4 cup matzo meal
- 1 egg white
- 1/4 cup carrot, grated
- 1/4 cup zucchini, grated
- 1 tbsp olive oil
- 1 tsp onion powder
- 1/2 tsp garlic powder
- Black pepper to taste
- 2 tbsp fresh dill, chopped
- 4 cups low-sodium chicken or vegetable broth
Instructions
- Grate carrot and zucchini into a fine mesh strainer. Press out excess liquid.
- In a bowl, mix together matzo meal, grated veggies, egg white olive oil and spices.
- Shape into 1-2 inch balls and place on a parchment lined baking sheet.
- Bake at 375F for 20 minutes, flipping halfway.
- In a pot, bring broth to a simmer. Add matzo balls and simmer for 10 minutes.
- Garnish bowls of soup with fresh dill.
Nutrition
Per Matzo Ball:
- Calories: 80
- Fat: 2g
- Carbs: 13g
- Protein: 3g
This veggie-packed version cuts the calories in half compared to traditional matzo balls. Enjoy the dumplings as part of a balanced Passover meal.
Healthy Ways to Enjoy Matzo Balls
Here are some healthy tips for enjoying matzo balls without overdoing it on calories:
- Stick to 1-2 matzo balls per serving to control portions and calories.
- Have as a side, not entree. Enjoy alongside soup and a light protein like fish.
- Balance with non-starchy veggies. Fill half your plate with roasted, steamed or raw veggies to add bulk without calories.
- Avoid frying. Opt for steaming, boiling or baking to reduce added fat.
- Enjoy with broth-based soups. The filling broth helps keep portions in check.
- Swap schmaltz for broth or oil. Use small amounts of olive or vegetable oil instead of rendered chicken fat.
- Flavor with herbs and spices. Load up on onion, garlic, dill, paprika and black pepper instead of excess salt for flavor.
Occasionally indulging in traditional cooking can absolutely be part of healthy eating when practiced in moderation. Enjoy matzo balls as part of home cooking focused on whole foods and you can keep calories under control.
Conclusion
Matzo balls are higher in calories and fat compared to other side dishes, with a single large 3-inch dumpling ranging from 150-250 calories. The main factors affecting their calorie count include the amount of matzo meal, egg yolks, cooking fat, and overall size.
While not incredibly nutrient dense, matzo balls can absolutely be enjoyed in moderation as part of a healthy Passover celebration when portion sizes are controlled. Opting for lighter ingredients, avoiding frying, and pairing matzo balls with lean protein and lots of vegetables are easy ways to balance their richer calorie and fat content.
At the end of the day, it’s important to focus on your overall diet quality rather than stress too much over a single food item. Enjoying matzo balls and other traditional dishes occasionally is perfectly healthy as long as your daily eating pattern is focused on lean proteins, produce, whole grains, and healthy fats.
