Moringa leaves (cooked, boiled, drained, salted) nutrition facts
Per 1 cup, chopped · 42 g
of a 2,000 cal day
- Protein2.2g28% of calories
- Carbs4.7g60% of calories
- Fat0.4g12% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Moringa leaves (cooked, boiled, drained, salted) (1 cup, chopped, 42 g) has 25 calories, with 2.2 g of protein, 4.7 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (60% of calories). It is high in Vitamin K (38% DV) and Vitamin B6 (30% DV).
High in
20%+ of the daily value
- Vitamin K38%
- Vitamin B630%
Good source of
10–19% of the daily value
- Vitamin A16%
- Vitamin C14%
- Riboflavin (B2)16%
- Iron12%
- Magnesium15%
- Manganese16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, chopped (42 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 147 μg | 16% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 45 μg | 38% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 10 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 1% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 1 mg | 12% |
| Potassium | 144 mg | 3% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 28 mg | 4% |
| Zinc | 0.2 mg | 2% |
| Copper | 0 mg | 4% |
| Manganese | 0.4 mg | 16% |
| Selenium | 0.4 μg | 1% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 1,767 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| 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.
- Moringa leaves (raw)64
- Moringa leaves (cooked, boiled, drained, salted)60
- Moringa leaves (cooked, boiled, drained, unsalted)60
- Moringa pods (cooked, boiled, drained, unsalted)36
- Moringa pods (cooked, boiled, drained, salted)36
Similar foods
13 calMoringa leaves (raw)1 cup, chopped−12 cal- 25 calMoringa leaves (cooked, boiled, drained, unsalted)1 cup, choppedsame cal
37 calMoringa pods (raw)1 cup slices+12 cal- 43 calMoringa pods (cooked, boiled, drained, unsalted)1 cup, sliced+18 cal
- 43 calMoringa pods (cooked, boiled, drained, salted)1 cup slices+18 cal
Burning 25 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 5minWalking (3.5 mph)
- 3minCycling (moderate)
- 2minRunning (6 mph)
- 4minSwimming laps
Common questions
How many calories are in Moringa leaves (cooked, boiled, drained, salted)?
One serving of Moringa leaves (cooked, boiled, drained, salted) (1 cup, chopped) has 25 calories, which works out to 60 calories per 100 g. That is about 1.3% of a 2,000-calorie day.
Are Moringa leaves (cooked, boiled, drained, salted) high in protein?
Not especially. It has 2.2 g of protein per serving, and protein supplies 28% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Moringa leaves (cooked, boiled, drained, salted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 60% 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 (cooked, boiled, drained, salted)?
103 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Moringa leaves (cooked, boiled, drained, salted)?
0.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
