Moringa pods (raw) nutrition facts
Per 1 cup slices
of a 2,000 cal day
- Protein2.1g19% of calories
- Carbs8.5g77% of calories
- Fat0.2g4% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Moringa pods (raw) (1 cup slices) has 37 calories, with 2.1 g of protein, 8.5 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (77% of calories). It is high in Vitamin C (157% DV).
High in
20%+ of the daily value
- Vitamin C157%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Folate (B9)11%
- Pantothenic acid16%
- Potassium10%
- Magnesium11%
- Manganese11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup slices. Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 0% |
| Vitamin C | 141 mg | 157% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 30 mg | 3% |
| Iron | 0.4 mg | 5% |
| Potassium | 461 mg | 10% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 50 mg | 7% |
| Zinc | 0.5 mg | 4% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.3 mg | 11% |
| Selenium | 1 μg | 1% |
Full breakdown · 5 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 0.1 g | — |
| Polyunsaturated fats | 0 g | — |
| Retinol | 0 μg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per listed serving.
Similar foods
13 calMoringa leaves (raw)1 cup, chopped−24 cal- 25 cal
Moringa leaves (cooked, boiled, drained, unsalted)1 cup, chopped−12 cal - 43 calMoringa pods (cooked, boiled, drained, unsalted)1 cup, sliced+6 cal
- 25 calMoringa leaves (cooked, boiled, drained, salted)1 cup, chopped−12 cal
- 43 calMoringa pods (cooked, boiled, drained, salted)1 cup slices+6 cal
Burning 37 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 7minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Moringa pods (raw)?
One serving of Moringa pods (raw) (1 cup slices) has 37 calories. That is about 1.9% of a 2,000-calorie day.
Are Moringa pods (raw) high in protein?
Not especially. It has 2.1 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Moringa pods (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 77% 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 pods (raw)?
42 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
