Crackers, matzo, egg and onion
Whole food · Baked Products
Crackers, matzo, egg and onion are crisp, unleavened flatbreads with a savory, toasted flavor and a satisfyingly brittle snap. They are characterized by their distinctive egg wash and onion seasoning, offering a rich, umami-forward taste. Nutritionally, they are a high-carbohydrate, low-fat snack with a notable 5g of fiber per 100g, providing a substantial energy source.
Calorie split: 10% protein · 80% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love it for its unique, savory flavor profile that balances the richness of egg with the sharpness of onion, all in a crunchy, portable format. It's a beloved staple during Passover and a versatile snack that pairs well with dips, cheese, or soups.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content (77.1g per 100g) and low protein/fat ratio can lead to rapid blood-sugar spikes if eaten alone. To counteract this, pair it with a protein or fat source like hummus, cheese, or a hard-boiled egg to slow digestion and stabilize blood sugar. Be mindful of portion control, as the crisp texture can lead to overconsumption.
Key benefits
- High in complex carbohydrates for sustained energy.
- Good source of dietary fiber (5g per 100g).
- Low in fat (3.9g per 100g).
- Provides a moderate amount of protein (10g per 100g).
- Unleavened, making it a traditional staple for specific dietary observances.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Traditional matzo must be baked within 18 minutes of the flour and water being mixed to prevent fermentation, a rule rooted in the biblical story of the Exodus.
Full nutrition (USDA data · scales with serving)
| Water | 7.2 g |
| Energy | 391 kcal |
| Energy | 1636 kj |
| Protein | 10.0 g |
| Total lipid (fat) | 3.9 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 77.1 g |
| Fiber, total dietary | 5.0 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 89.0 mg |
| Potassium, K | 83.0 mg |
| Sodium, Na | 285 mg |
| Zinc, Zn | 0.73 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.82 mg |
| Selenium, Se | 36.5 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.56 mg |
| Riboflavin | 0.44 mg |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.58 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 158 ug |
| Folic acid | 148 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 262 ug |
| Vitamin B-12 | 0.22 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 ug |
| Vitamin A, IU | 24.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.94 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.74 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 0.99 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.91 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.92 g |
| PUFA 18:3 | 0.04 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 45.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.30 g |
| Isoleucine | 0.37 g |
| Leucine | 0.70 g |
| Lysine | 0.28 g |
| Methionine | 0.19 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.50 g |
| Tyrosine | 0.32 g |
| Valine | 0.42 g |
| Arginine | 0.43 g |
| Histidine | 0.22 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.49 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.36 g |
| Proline | 1.1 g |
| Serine | 0.53 g |
FAQ
What is the difference between regular matzo and egg-and-onion matzo?
Regular matzo is made only from flour and water, while egg-and-onion matzo includes egg and onion in the dough, giving it a richer flavor, a slightly softer texture, and a golden color.
Is matzo a good source of fiber?
Yes, at 5g of fiber per 100g, it provides a decent amount of dietary fiber, which can aid digestion and promote satiety.
Can I eat matzo if I'm gluten-free?
No, traditional matzo is made from wheat flour and contains gluten. However, there are gluten-free versions made from alternative flours like potato or rice starch.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.91 kcal/g · 10% calories from protein · 5.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.