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  • Nutrition Hub

Moringa

Moringa leaf is a dark leafy green, eaten cooked or as dried powder, with real vitamins and minerals but less per serving than its marketing claims.
  • Nutrition Facts

Serving Size: 1 cup cooked leaves, chopped (42g)

  • Calories: 25
  • Calories: 25
  • Fiber: 0.8g
  • Sugar: 0.4g
  • Protein: 2.2g
  • Fat: 0.4g
  • Key Nutrients
Vitamin K, Vitamin B6, Vitamin A, Vitamin C
  • Key Vitamins
Vitamin K (38% DV), Vitamin B6 (23% DV), Riboflavin (B2) (16% DV), Vitamin A (16% DV), Vitamin C (14% DV), Thiamin (B1) (8% DV), Niacin (B3) (5% DV), Folate (2% DV), Pantothenic Acid (B5) (1% DV)
  • Essential Minerals
Manganese (16% DV), Iron (5% DV), Calcium (5% DV), Copper (4% DV), Magnesium (3% DV), Potassium (3% DV), Phosphorus (2% DV), Zinc (2% DV), Selenium (1% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low
0-55
Medium
56-69
High
70+
0 20 40 60 80 100

No glycemic index number is listed for this food yet.

A sprig of moringa leaves and a mound of moringa leaf powder on a white background
A sprig of moringa leaves and a mound of moringa leaf powder on a white background
Herb
  • Health Benefits:

    • A cup of cooked moringa leaves is high in vitamin K, which contributes to normal blood clotting, and in vitamin B6, which contributes to normal protein and glycogen metabolism.

    • It is a good source of vitamin A, vitamin C and manganese, and carries only a little iron and calcium.

    • The claim of seven times the vitamin C of oranges comes from a 2005 charity leaflet that compared fresh leaves gram for gram (Thurber and Fahey, Ecology of Food and Nutrition, 2009).

    • Men’s health: a PubMed search on 13 October 2026 found no human trial of moringa leaf on its own for testosterone, erectile function, sperm quality or the prostate.

    • Safety: the US Centers for Disease Control and Prevention reports four Salmonella outbreaks tied to moringa powder or capsules since 2025, and Food Standards Australia New Zealand rejected moringa as a food in late 2025.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.