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Home / Health Tools / Food Benefits A–Z / Moringa leaves Benefits & Nutrition

Moringa leaves Benefits & Nutrition

Moringa leaves benefits: nutrition per 100 g (64 kcal, 2 g fibre), how much to eat a day and who should be careful. Also called Drumstick leaves / sahjan.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated

Drumstick leaves / sahjan · Vegetables

  • 64 kcalenergy
  • 9.4 gprotein
  • 2 gfibre
  • Leaves year-round; pods Feb–Maybest season in India

Per 100 g (fresh leaves, raw)

Health benefits of moringa leaves

  • One of the most nutrient-dense leafy greens, with protein, calcium and iron.
  • Is a source of vitamin C and beta-carotene (vitamin A).
  • Contains antioxidants such as quercetin.
  • Easy to add to dal, sambar, parathas and soups.

How to eat it

Add a handful of fresh leaves to dal, sambar or thepla dough, or dry them into powder for soups. Moringa pods (drumsticks) go into sambar.

How much a day: A handful of fresh leaves, or about 1 tsp dried powder.

Who should be careful

  • Pregnancy: leaves in food amounts are generally fine, but avoid moringa root, bark and concentrated supplements.
  • If you take diabetes, thyroid or blood-pressure medicine, talk to your doctor before moringa supplements.

Best season in India

Leaves year-round; pods Feb–May. See the month-by-month seasonal chart →

Frequently asked questions

What are the health benefits of moringa leaves?

One of the most nutrient-dense leafy greens, with protein, calcium and iron. Is a source of vitamin C and beta-carotene (vitamin A). Contains antioxidants such as quercetin.

How much moringa leaves can I have a day?

A handful of fresh leaves, or about 1 tsp dried powder. Add a handful of fresh leaves to dal, sambar or thepla dough, or dry them into powder for soups. Moringa pods (drumsticks) go into sambar.

Who should be careful with moringa leaves?

Pregnancy: leaves in food amounts are generally fine, but avoid moringa root, bark and concentrated supplements. If you take diabetes, thyroid or blood-pressure medicine, talk to your doctor before moringa supplements.

When is moringa leaves in season in India?

Leaves year-round; pods Feb–May.

Please note: Values are approximate; they vary by recipe, brand, variety and portion size. This page is general information, not medical advice — if you are pregnant, have diabetes, kidney disease, high blood pressure or another condition, or take regular medicines, talk to your doctor or a registered dietitian before changing your diet.

More vegetables

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Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: · How we write and review content