Drumstick leaves, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Drumstick leaves, or moringa leaves, are delicate, fern-like greens with a mild, slightly earthy flavor and a tender, spinach-like texture when boiled. They are a nutritional powerhouse, packing over 5 grams of protein per 100g into a mere 60 calories, making them one of the most protein-dense leafy greens available.
Calorie split: 28% protein · 60% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love moringa leaves for their subtle, pleasant taste that easily absorbs surrounding flavors, and their incredible versatility in everything from soups to stir-fries. In many cultures, they are a cherished, affordable staple that signifies both nourishment and traditional culinary heritage.
⚠️ Watch-outs & how to enjoy it better
The leaves contain oxalates, which can contribute to kidney stone formation in susceptible individuals. To mitigate this, always boil the leaves in plenty of water and discard the water (as done in the preparation for this data), which significantly reduces oxalate content. Those on blood-thinning medication should consult a doctor due to the leaves' high Vitamin K content.
Key benefits
- Exceptionally high in plant-based protein for a leafy green.
- Rich in essential minerals like iron and calcium.
- Contains all nine essential amino acids.
- Low in calories and fat, ideal for weight management.
- Good source of dietary fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Moringa oleifera is often called the 'miracle tree' or 'drumstick tree' because nearly every part—leaves, pods (drumsticks), seeds, and even roots—is edible or used in traditional medicine.
Full nutrition (USDA data · scales with serving)
| Water | 81.7 g |
| Energy | 60.0 kcal |
| Energy | 251 kj |
| Protein | 5.3 g |
| Total lipid (fat) | 0.93 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 11.2 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 1.0 g |
| Calcium, Ca | 151 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 344 mg |
| Sodium, Na | 245 mg |
| Zinc, Zn | 0.49 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.87 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 31.0 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.51 mg |
| Niacin | 2.0 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.93 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 21.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 351 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4208 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7013 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1747 ug |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 108 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.23 g |
| Isoleucine | 0.25 g |
| Leucine | 0.44 g |
| Lysine | 0.30 g |
| Methionine | 0.07 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.27 g |
| Tyrosine | 0.20 g |
| Valine | 0.34 g |
| Arginine | 0.30 g |
| Histidine | 0.11 g |
| Alanine | 0.40 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 0.58 g |
| Glycine | 0.29 g |
| Proline | 0.25 g |
| Serine | 0.23 g |
FAQ
What do cooked drumstick leaves taste like?
They have a mild, slightly earthy and grassy flavor, similar to a less bitter spinach or a milder version of collard greens. The texture is tender and soft.
Are drumstick leaves the same as moringa?
Yes. 'Drumstick leaves' is the common name for the leaves of the Moringa oleifera tree, also widely known as moringa leaves.
How do I reduce the oxalate content?
The most effective method is to boil the leaves in a large volume of water for several minutes, then drain and discard the water before further cooking. This leaches out a significant portion of the water-soluble oxalates.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.60 kcal/g · 35% calories from protein · 2.0 g fiber · 1.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.71 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.