Moringa leaves (raw) nutrition facts
Per 1 cup, chopped · 21 g
of a 2,000 cal day
- Protein2g46% of calories
- Carbs1.7g39% of calories
- Fat0.3g15% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Moringa leaves (raw) (1 cup, chopped, 21 g) has 13 calories, with 2 g of protein, 1.7 g of carbohydrates and 0.3 g of fat. Most of its energy comes from protein (46% of calories).
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Vitamin C12%
- Riboflavin (B2)11%
- Vitamin B619%
- Iron11%
- Manganese10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, chopped (21 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 79 μg | 9% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 0.5 mg | 3% |
| Vitamin B6 | 0.3 mg | 19% |
| Folate (B9) | 8 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 39 mg | 4% |
| Iron | 1 mg | 11% |
| Potassium | 71 mg | 2% |
| Magnesium | 31 mg | 7% |
| Phosphorus | 24 mg | 3% |
| Zinc | 0.1 mg | 1% |
| Copper | 0 mg | 2% |
| Manganese | 0.2 mg | 10% |
| Selenium | 0.2 μg | 0% |
Full breakdown · 21 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Cystine | 0 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 25 cal
Moringa leaves (cooked, boiled, drained, unsalted)1 cup, chopped+12 cal 
37 calMoringa pods (raw)1 cup slices+24 cal- 43 calMoringa pods (cooked, boiled, drained, unsalted)1 cup, sliced+30 cal
- 25 calMoringa leaves (cooked, boiled, drained, salted)1 cup, chopped+12 cal
- 43 calMoringa pods (cooked, boiled, drained, salted)1 cup slices+30 cal
Burning 13 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 3minWalking (3.5 mph)
- 2minCycling (moderate)
- 1minRunning (6 mph)
- 2minSwimming laps
Common questions
How many calories are in Moringa leaves (raw)?
One serving of Moringa leaves (raw) (1 cup, chopped) has 13 calories, which works out to 64 calories per 100 g. That is about 0.7% of a 2,000-calorie day.
Are Moringa leaves (raw) high in protein?
Not especially. It has 2 g of protein per serving, and protein supplies 46% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Moringa leaves (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Moringa leaves (raw)?
1.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
