Fish and seafood · IFCT 2017
Matha: nutrition per 100 g
Per 100 g, matha gives 93 kcal, 21.2 g protein and just 0.8 g fat, according to the Indian Food Composition Tables 2017. Its 450 mg of potassium ranks 3rd of 41 fish and seafood, and its protein ranks 26th of 257 foods and 10th in the group. It also carries 100 mg of DHA and 40 mg of magnesium.
About matha
Matha is a surgeonfish, Acanthurus mata, an oval reef fish with a small mouth and a pair of scalpel-sharp spines near the tail, which gives the family its English name. IFCT 2017 records pala as its Malayalam name and describes it simply as a marine tropical fish. It is caught around reefs and rocky coasts in the Gulf of Mannar, off Kerala and Karnataka, and around Lakshadweep and the Andamans.
It is a fishermen's fish more than a celebrated one, sold cheaply at local landing centres and cooked at home. The thick skin is usually removed, and the firm, white flesh goes into a tamarind kuzhambu or a red coconut curry, or is cut into steaks for a chilli fry. Its mild flavour suits strong, sour south Indian gravies.
What matha brings to a meal
- 01
High protein, almost no fat
Matha supplies 21.2 g of protein per 100 g with only 0.8 g fat. It ranks 10th of 41 fish and seafood for protein and meets 39 per cent of a sedentary man's daily requirement and 46 per cent of a woman's.
- 02
Rich in potassium
At 450 mg of potassium per 100 g, matha ranks 3rd of 41 in its group and 67th of 243 foods. Potassium helps balance the effect of salt on blood pressure.
- 03
Magnesium and phosphorus
It gives 40 mg of magnesium, 9th of 41 fish, and 263 mg of phosphorus per 100 g, both useful for bones and energy use.
- 04
Some omega-3
Matha carries 100 mg of DHA and 28 mg of EPA per 100 g, a modest amount that comes from such a lean fish.
Matha nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 93 kcal | 4% | 6% |
| Protein | 21.2 g | 39% | 46% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 0.8 g | ||
| Water | 79.8 g | ||
| Fats | |||
| Saturated fat | 0.3 g | ||
| Monounsaturated fat | 0.11 g | ||
| Polyunsaturated fat | 0.19 g | ||
| Omega-3 (EPA) | 28 mg | ||
| Omega-3 (DHA) | 100 mg | ||
| Cholesterol | 21 mg | ||
| Minerals | |||
| Calcium | 14 mg | 1% | 1% |
| Iron | 0.32 mg | 2% | 1% |
| Zinc | 0.32 mg | 2% | 2% |
| Magnesium | 40 mg | 9% | 11% |
| Phosphorus | 263 mg | ||
| Potassium | 450 mg | ||
| Sodium | 63 mg | ||
| Copper | 0.02 mg | ||
| Selenium | 17.9 µg | ||
| Vitamins | |||
| Retinol | 5 µg | ||
| Thiamine (B1) | 0.05 mg | 3% | 3% |
| Riboflavin (B2) | 0.05 mg | 2% | 2% |
| Niacin (B3) | 2.37 mg | 13% | 17% |
| Vitamin B6 | 0.04 mg | 2% | 2% |
| Vitamin E (alpha-tocopherol) | 0.61 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Matha: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/matha/
Where matha sits among Indian foods
Ranked per 100 g against the other 40 fish and seafood and every food in the tables.
| Nutrient | Per 100 g | In fish and seafood | Among all foods |
|---|---|---|---|
| Protein | 21.2 g | 10th of 41 | 26th of 243 |
| Potassium | 450 mg | 4th of 41 | 68th of 243 |
| Vitamin E (alpha-tocopherol) | 0.61 mg | 24th of 41 | 72nd of 242 |
| Magnesium | 40 mg | 9th of 41 | 108th of 242 |
| Energy | 93 kcal | 22nd of 41 | 121st of 257 |
How matha is eaten
- Matha kuzhambu: Tamil fish curry with tamarind, shallots, garlic and sambar powder, best with hot rice.
- Skin the fish, cut it into steaks and fry with chilli, turmeric and pepper.
- Kerala-style red curry with kudampuli and coconut oil, which suits its firm, mild flesh.
- Fish puttu or thoran: cooked flesh flaked and tossed with grated coconut, shallots and curry leaves.
Before you plan around it
Handle whole matha carefully: the spines near the tail can cut fingers badly, so many buyers ask the fishmonger to clean it. Like other reef fish, it can occasionally carry ciguatera toxin, so buy from local sellers who know where it was caught. Its iron and zinc are low, 0.32 mg each per 100 g, so pair it with greens or dal.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about matha
What fish is matha?
Matha is a surgeonfish, Acanthurus mata, a reef fish of southern Indian waters. IFCT 2017 records pala as its Malayalam name. It should not be confused with mathi, the Malayalam name for oil sardine.
Is matha fish good to eat?
Yes. IFCT 2017 gives it 21.2 g protein, 0.8 g fat and 450 mg potassium per 100 g for 93 kcal. It is lean, firm and inexpensive, though the skin is tough and is usually removed.
Why is it called surgeonfish?
Surgeonfish have sharp, blade-like spines on each side of the tail. They use them in defence, and fishermen and cooks handle them carefully for the same reason.
Related foods and tables
Parrot fish
Nutrition per 100 g, from IFCT 2017.
Black snapper
Nutrition per 100 g, from IFCT 2017.
Kalava
Nutrition per 100 g, from IFCT 2017.
Queen fish
Nutrition per 100 g, from IFCT 2017.
Sardine
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
All fish and seafood
41 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.