88
Vegetable
Drumstick Leave
88/ 100
Drumstick leaves (Moringa oleifera) are a highly nutritious leafy green with exceptional protein content for a vegetable and rich micronutrient density. A traditional food in South Asian and African cuisines, they support bone health, blood regulation, and antioxidant protection.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
🔥 Calories
54/ 2000 kcal day
🥩Protein8.0 g16% DV
🍞Carbs7.0 g3% DV
🥑Fat1.2 g2% DV
🌿Fiber1.7 g6% DV
≈ 5g net carbs · carbs − fiber
Vitamins
- Vitamin C43.9 mg49% DV
- Riboflavin0.56 mg43% DV
- Thiamin0.22 mg18% DV
- Niacin1.9 mg12% DV
- Folate34.0 mcg9% DV
- Vitamin A321.3 iu6% DV
- Vitamin B60.11 mg6% DV
Minerals
- Manganese0.90 mg39% DV
- Iron3.4 mg19% DV
- Calcium157.3 mg12% DV
- Copper0.09 mg10% DV
- Magnesium35.7 mg9% DV
- Phosphorus95.2 mg8% DV
- Potassium286.4 mg6% DV
- Zinc0.51 mg5% DV
- Selenium0.77 mcg1% DV
- Sodium7.6 mg<1% DV
BioactivesEstimated
- Sulforaphane~43 mg
- Glucosinolates~85 mg
- Quercetin~13 mg
- Chlorogenic acid~34 mg
- Glutathione~13 mg
- Polyphenols~128 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 168416
Score · 88/100
Nutrient Density33.4 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content7.2 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin C57% DV
- Riboflavin51% DV
- Manganese46% DV
- Iron22% DV
- Thiamin21% DV
Overview
Drumstick leaves, derived from the Moringa oleifera tree native to South Asia, are among the most nutrient-dense leafy vegetables available. With 9.4g of protein per 100g—unusually high for greens—they provide a complete amino acid profile, making them valuable for muscle maintenance and tissue repair. The leaves contain exceptional levels of vitamin A (378 IU), iron (4mg), and calcium (185mg), supporting bone density, oxygen transport, and immune function. Drumstick leaves are rich in polyphenols and glucosinolates, compounds with strong anti-inflammatory and antioxidant properties linked to reduced chronic disease risk. Traditional use in Ayurvedic and African medicine reflects their therapeutic potential; modern research supports benefits for blood glucose regulation, cholesterol management, and cellular protection. The high calcium-to-phosphorus ratio (185:112) promotes bioavailable bone mineral absorption. With minimal sodium and excellent micronutrient diversity, drumstick leaves address multiple pathways relevant to healthy aging: inflammation reduction, metabolic support, and micronutrient sufficiency. Their low caloric density (64 kcal/100g) with high satiety makes them ideal for longevity-focused nutrition protocols.
Health Benefits (5)
- Enhanced bone mineral density and fracture risk reductionmoderateHigh bioavailable calcium (185mg/100g) combined with magnesium (42mg) and phosphorus creates optimal mineral ratios for osteoblast activity and bone remodeling, particularly in aging populations
- Improved blood glucose control and insulin sensitivitymoderateChlorogenic acid and other polyphenols inhibit alpha-glucosidase enzymes, slowing carbohydrate digestion and blunting postprandial glucose spikes
- Reduction of systemic inflammation and oxidative stressmoderateHigh glucosinolate and quercetin content upregulate Phase II detoxification enzymes (glutathione-S-transferase) and suppress NF-κB inflammatory signaling
- Iron bioavailability and anemia preventionmoderate4mg iron per 100g with vitamin C (51.7mg) enhances non-heme iron absorption; the low calcium-to-iron ratio (185:4) minimizes inhibition compared to spinach
- Support for liver detoxification capacityemergingSulforaphane precursors (from glucosinolates) activate Nrf2 pathway, increasing production of Phase I and II detoxification enzymes essential for xenobiotic clearance
Food Pairings
- ·Pair with black sesame seeds because the calcium and magnesium in sesame complement drumstick leaves' bone minerals, enhancing overall bioavailability through synergistic mineral profiles
- ·Combine with lemon or lime juice because vitamin C (51.7mg in drumstick leaves) is amplified by citric acid, improving non-heme iron absorption by up to 3-4x
- ·Serve with ghee or coconut oil because fat-soluble vitamin A (378 IU) requires dietary lipids for intestinal absorption and transport to target tissues
- ·Pair with turmeric because curcumin's anti-inflammatory action synergizes with drumstick leaves' glucosinolates to suppress multiple inflammatory pathways simultaneously
Practical Tips
- ·Harvest or purchase young, tender leaves (< 15cm) for optimal palatability and minimal oxalate content; mature leaves become fibrous and harder to digest
- ·Store fresh drumstick leaves in a moisture-sealed container at 4°C for up to 5 days; blanch and freeze in portions for 3-month shelf life if fresh supply is inconsistent
- ·Consume leaves lightly steamed (2-3 minutes) rather than raw to enhance bioavailability of iron and minerals while maintaining heat-sensitive vitamin C through minimal cooking time
- ·Add to curries, soups, or stir-fries during the final 1-2 minutes of cooking to preserve glucosinolate content and reduce bitter compounds that develop with prolonged heat
- ·Combine 1-2 handfuls of drumstick leaves (20-40g) with other greens in daily meals to achieve 60-100mg additional bioavailable iron and support micronutrient density without excessive oxalate accumulation
Optimal Timing
☀️
midday
Best with food
Consuming drumstick leaves at lunch with a fat source (oil/ghee) and citric acid maximizes fat-soluble vitamin A absorption during peak digestive enzyme activity, while iron absorption is enhanced by morning-consumed vitamin C reserves still circulating in blood
While nutrient-dense enough for light consumption during shorter fasts, the protein and mineral content benefits from concurrent fat intake for optimal absorption, making fed-state consumption superior for longevity-focused nutrient utilization
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow drumstick leave stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower drumstick leave is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#102 of 138
64kcalvs51.8kcal avg
+23% above category average
Protein#4 of 138
9.4gvs2.5g avg
+272% above category average
Fiber#70 of 138
2gvs2.9g avg
-32% below category average
Vitamin C#22 of 129
51.7mgvs27.3mg avg
+90% above category average
Riboflavin#3 of 114
0.7mgvs0.1mg avg
+366% above category average
Manganese#12 of 124
1.1mgvs0.6mg avg
+91% above category average
Iron#9 of 126
4mgvs1.9mg avg
+109% above category average
Common questions
What people ask about drumstick leave
What is drumstick leave?
Drumstick Leave is classified as a vegetable. Drumstick leaves (Moringa oleifera) are a highly nutritious leafy green with exceptional protein content for a vegetable and rich micronutrient density.
Is drumstick leave healthy?
Drumstick Leave scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Riboflavin, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is drumstick leave high in protein?
Moderately — it contributes meaningful protein. A 85 g serving provides about 8 g of protein (~16% of the 50 g daily value).
Is drumstick leave high in fiber?
Not really. A 85 g serving provides about 1.7 g of fiber (~6% of the 28 g daily value).
What vitamins and minerals are in drumstick leave?
In a 85 g serving, drumstick leave is highest in Vitamin C (~49% DV), Riboflavin (~43% DV), Manganese (~39% DV), Iron (~19% DV), Thiamin (~18% DV).
Is drumstick leave keto-friendly?
Sometimes — it depends on your daily carb budget. A 85 g serving has about 5.3 g of net carbs (7 g total minus 1.7 g fiber).
When is the best time to eat drumstick leave?
Best in the midday. Consuming drumstick leaves at lunch with a fat source (oil/ghee) and citric acid maximizes fat-soluble vitamin A absorption during peak digestive enzyme activity, while iron absorption is enhanced by morning-consumed vitamin C reserves still circulating in blood
How much drumstick leave should I eat?
A typical serving is around 85 g (~54 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating drumstick leave alongside several other vegetable sources.
What pairs well with drumstick leave?
Drumstick Leave pairs nicely with: Pair with black sesame seeds because the calcium and magnesium in sesame complement drumstick leaves' bone minerals, enhancing overall bioavailability through synergistic mineral profiles; Combine with lemon or lime juice because vitamin C (51.7mg in drumstick leaves) is amplified by citric acid, improving non-heme iron absorption by up to 3-4x; Serve with ghee or coconut oil because fat-soluble vitamin A (378 IU) requires dietary lipids for intestinal absorption and transport to target tissues; Pair with turmeric because curcumin's anti-inflammatory action synergizes with drumstick leaves' glucosinolates to suppress multiple inflammatory pathways simultaneously.
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Encyclopedia entries that supply the same signature nutrients drumstick leave contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Drumstick Leave
These are the nutrients drumstick leavecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.