✦ Starchy energy
✦ Potassium source
✦ Vitamin B6
✦ Low fat
Matoki are East African cooking bananas (matoke), starchy and treated like a vegetable. They provide carbohydrate energy, potassium, vitamin B6, and small amounts of vitamin C and fibre.
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Preparation note
Boil in unsalted water until tender; brief cooking limits the loss of potassium and vitamin C.
Sources:
CoFID 2021
Where Matoki, boiled in unsalted water Stands Out
Macronutrients per 100g
387
kJ
Energy
1.30
g
Protein
22.3
g
Carbs
1.50
g
Fibre
0.20
g
Fat
0.60
g
Sugars
0.10
g
Saturates
0.01
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 370 mg | 19% | |
| Chloride | 61.0 mg | 8% | |
| Folate | 44.0 µg | 22% | |
| Magnesium | 28.0 mg | 7% | |
| Phosphorus | 28.0 mg | 4% | |
| Vitamin C | 8.00 mg | 10% | |
| Calcium | 3.00 mg | 0% | |
| Vitamin A (RAE) | 2.50 µg | 0% | |
| Selenium | 1.00 µg | 2% | |
| Manganese | 0.500 mg | 25% | |
| Niacin (B3) | 0.400 mg | 3% | |
| Zinc | 0.300 mg | 3% | |
| Iron | 0.300 mg | 2% | |
| Vitamin B6 | 0.270 mg | 19% | |
| Copper | 0.130 mg | 13% | |
| Riboflavin (B2) | 0.080 mg | 6% | |
| Thiamin (B1) | 0.050 mg | 5% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Sucrose | 0.600 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 30.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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