Complete Moringa Nutrition Chart
Based on USDA data and peer-reviewed research. Values shown per 100g of fresh moringa leaves and per 1 teaspoon (10g) of dried powder.
Macronutrients
| Nutrient | Per 100g | Per 1 tsp | % DV |
|---|---|---|---|
| Calories | 64 kcal | 6 kcal | - |
| Protein | 9.4 g | 0.94 g | 19% |
| Carbohydrates | 8.3 g | 0.83 g | 3% |
| Fiber | 2.0 g | 0.2 g | 8% |
| Fat | 1.4 g | 0.14 g | 2% |
Vitamins
| Vitamin | Per 100g | Per 1 tsp | % DV |
|---|---|---|---|
| Vitamin A | 378 mcg RAE | 38 mcg | 47% |
| Vitamin C | 51.7 mg | 5.2 mg | 58% |
| Vitamin E | 9.0 mg | 0.9 mg | 60% |
| Vitamin B1 (Thiamine) | 0.26 mg | 0.03 mg | 22% |
| Vitamin B2 (Riboflavin) | 0.66 mg | 0.07 mg | 51% |
| Vitamin B3 (Niacin) | 2.2 mg | 0.22 mg | 14% |
| Vitamin B6 | 1.2 mg | 0.12 mg | 71% |
| Folate | 40 mcg | 4 mcg | 10% |
Minerals
| Mineral | Per 100g | Per 1 tsp | % DV |
|---|---|---|---|
| Calcium | 185 mg | 18.5 mg | 19% |
| Iron | 4.0 mg | 0.4 mg | 22% |
| Magnesium | 147 mg | 14.7 mg | 35% |
| Phosphorus | 112 mg | 11.2 mg | 16% |
| Potassium | 337 mg | 33.7 mg | 7% |
| Zinc | 0.6 mg | 0.06 mg | 5% |
Moringa vs Common Foods (per 100g)
| Food | Vit C (mg) | Calcium (mg) | Iron (mg) | Protein (g) |
|---|---|---|---|---|
| Moringa (fresh) | 51.7 | 185 | 4.0 | 9.4 |
| Spinach | 28.1 | 99 | 2.7 | 2.9 |
| Kale | 120 | 150 | 1.5 | 4.3 |
| Carrots | 5.9 | 33 | 0.3 | 0.9 |
| Oranges | 53.2 | 40 | 0.1 | 0.9 |
| Milk (whole) | 0 | 125 | 0.03 | 3.2 |
Key Antioxidants in Moringa
Quercetin
Powerful anti-inflammatory; lowers blood pressure
Source: Journal of Nutrition 2017
Chlorogenic Acid
Regulates blood sugar; supports weight loss
Source: Diabetes Care 2018
Beta-Carotene
Converts to Vitamin A; eye health
Source: Am J Clin Nutr 2016
Kaempferol
Reduces inflammation; anticancer properties
Source: Mol Nutr Food Res 2019
Zeatin
Anti-aging; promotes cell growth
Source: Rejuvenation Research 2020
FAQs About Moringa Nutrition
How nutritious is moringa compared to other superfoods?
Moringa is exceptionally nutrient-dense. It contains 7x more vitamin C than oranges, 4x more calcium than milk, 2x more protein than yogurt, and 3x more iron than spinach. It's one of the most complete plant-based nutrient sources available.
Can moringa replace a multivitamin?
While moringa is incredibly nutritious, it shouldn't completely replace a multivitamin. It lacks vitamin B12 and vitamin D. However, 1-2 tsp daily can significantly contribute to your daily nutrient needs, especially for vitamins A, C, E, and minerals like iron and calcium.
Does moringa powder have the same nutrition as fresh leaves?
Moringa powder is actually more concentrated than fresh leaves since water is removed. Gram for gram, powder has higher nutrient density. However, some heat-sensitive vitamins like vitamin C may be slightly reduced during drying. Quality processing preserves most nutrients.
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