Matzo vs. Rice Cakes: Which Has More Calories?

As Passover approaches, many of us start thinking about food especially how to enjoy the holiday without feeling like we’ve overdone it. With festive meals, matzo in place of bread, and sweet treats on the table, it's easy to wonder: how many calories are we really eating?

One of the most common concerns is matzo. People often say it’s “fattening” or difficult to digest. But is it really so bad?

According to Dr. Maya Rosman, a well-known Israeli dietitian, this belief is mostly a myth. She explains that when you compare matzo and rice cakes by weight, they actually have the same number of calories. "If we look at 100 grams of each, both matzo and rice cakes come out to about 360 calories," she says.

So why do rice cakes have a diet-friendly reputation, while matzo does not? Dr. Rosman explains that it’s all about the size. Rice cakes are light and full of air, so one rice cake has fewer calories simply because it weighs less. Matzo, on the other hand, is dense and flat.

"A standard matzo has about 130 calories," she explains, "which is actually less than two slices of regular bread. If you’re eating bran or whole wheat matzah, it’s even lighter, only about 110 calories per piece. So it’s perfectly reasonable to enjoy up to three matzos a day during the holiday, as long as you’re mindful of what you put on them."

And that’s where things can add up quickly—spreads. Coating an entire matzo with chocolate spread, for example, can require five teaspoons. Each teaspoon adds around 70 to 90 calories. Even spreads that sound healthier, like avocado or butter, can be calorie-rich. A tablespoon of avocado adds about 45 calories, mayonnaise adds 60 per small teaspoon, and butter adds 50 per teaspoon.

So what should we be mindful of at the Seder and beyond? Here’s a helpful guide to the calorie counts of popular Passover foods:

Matzo and Spreads

• Regular Matzo = 130 calories

• Bran Matzo = 110 calories

• Flat Teaspoon of Chocolate Spread = 96 calories

• Teaspoon of Butter = 36 calories

Seder Plate & Starters

• Tablespoon of Chopped Liver = 58 calories

• 100g Lettuce for Maror = 15 calories

• Medium Egg = 83 calories

• Teaspoon of Charoset = 42 calories

• Teaspoon of Horseradish = 10 calories

Main Dishes

• Kneidlach (small piece) = 58 calories

• Gefilte Fish (small piece) = 130 calories

• Cooked Fish (200g) = about 300 calories

• Quarter Chicken = 200 calories

• Baked Potato (no oil) = 120 calories

Desserts & Treats

• Matzo and Chocolate Cake (small square) = 300 calories

• Coconut Cookie = 150 calories

• Peanut Cookie = 150 calories

• Half Cup of Nuts = 400 calories

• Compote = 150 calories

• Chocolate Mousse = 300 calories

Drinks

• Glass of Wine or Grape Juice = 75 calories

Passover Specials

• Matzo Brie (matzo + egg + a bit of oil) = 290 calories

• Passover Roll = around 200 calories