scored 94/100
Drumstick pod (Moringa oleifera), a nutrient-dense leafy vegetable, delivers exceptional vitamin C and potassium with minimal calories, making it a longevity-supporting addition to traditional cuisines.
4.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Drumstick pod, the immature fruit pod of the Moringa oleifera tree, originates from South Asia and Africa where it has been used for centuries in traditional medicine and cuisine. Despite its low caloric density (37 kcal per 100g), it provides remarkably high vitamin C content (141 mg/100g—nearly 2x the RDA), supporting immune function and collagen synthesis. The pod's 461 mg potassium per 100g contributes to cardiovascular health and blood pressure regulation, while its 3.2g fiber aids digestive health and metabolic function. Drumstick pods contain significant vitamin B6 (0.794 mg), essential for homocysteine metabolism and cardiovascular protection. The vegetable is also rich in bioactive compounds including glucosinolates and polyphenols, which possess anti-inflammatory and antioxidant properties relevant to chronic disease prevention. Its exceptional micronutrient density relative to caloric content makes it particularly valuable for aging populations seeking nutrient optimization without caloric excess. Traditional use across multiple cultures underscores its historical recognition as a nutritional powerhouse, now validated by modern nutritional science.
Exceptional vitamin C content (141 mg/100g) serves as a cofactor for collagen synthesis and immune cell function, supporting barrier integrity and pathogen defense
High potassium (461 mg/100g) promotes vasodilation and counteracts sodium's hypertensive effects, while B6 reduces homocysteine—a cardiovascular risk marker
Dietary fiber (3.2g/100g) promotes beneficial microbiota growth, enhances insulin sensitivity, and supports regular bowel function
Glucosinolates and polyphenols activate Nrf2 pathway and suppress NF-κB signaling, reducing systemic inflammation implicated in aging
Consumption with a balanced lunch optimizes nutrient absorption through simultaneous intake of complementary nutrients (vitamin C with iron-containing foods, fat-soluble compounds with dietary fat) and supports sustained afternoon energy without evening digestive distress
Breaks a fast
While low in calories, drumstick pods contain compounds best absorbed with dietary fat and other micronutrients; pairing with meals enhances bioavailability versus isolated consumption
Per 100 g of the default form. Bars show how much higher or lower drumstick pod is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Drumstick Pod is classified as a vegetable. Drumstick pod (Moringa oleifera), a nutrient-dense leafy vegetable, delivers exceptional vitamin C and potassium with minimal calories, making it a longevity-supporting addition to traditional cuisines.
Drumstick Pod scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Pantothenic Acid, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.8 g of protein (~4% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
In a 85 g serving, drumstick pod is highest in Vitamin C (~133% DV), Pantothenic Acid (~13% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 4.5 g of net carbs (7.3 g total minus 2.7 g fiber).
Best in the midday. Consumption with a balanced lunch optimizes nutrient absorption through simultaneous intake of complementary nutrients (vitamin C with iron-containing foods, fat-soluble compounds with dietary fat) and supports sustained afternoon energy without evening digestive distress
A typical serving is around 85 g (~31 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 pod alongside several other vegetable sources.
Drumstick Pod pairs nicely with: Pair with black mustard seeds and coconut oil because lipophilic antioxidants enhance absorption of fat-soluble nutrients and glucosinolate bioavailability; Combine with turmeric because curcumin and drumstick polyphenols exhibit synergistic anti-inflammatory effects through complementary signaling pathways; Serve with lemon juice because vitamin C enhances non-heme iron absorption from the pods and other vegetables in the same meal; Mix with legumes (lentils, chickpeas) because complementary amino acid profiles create complete protein while fiber promotes stable blood glucose.
Encyclopedia entries that supply the same signature nutrients drumstick pod contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients drumstick pod contributes 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.