Health & Nutrition · 8 MIN READ

Drumstick Tree: Nutrition, Vitamin C, Glycemic Index & How to Cook It

It looks like a stick, but this low-calorie, high-fiber vegetable is one of the best vitamin C sources on the planet. Here's the real nutritional breakdown of the drumstick (moringa), its very low glycemic index, and how to actually eat one.

By Shreya Chatterjee, Nutrition Writer · July 2, 2026

↑ The drumstick vegetable, or moringa pod, is a staple in South Indian cooking.

Calories (100g)

8.5 g

Carbs

3.2 g

Fiber

141 mg

Vitamin C

Very Low

Glycemic index

2.1 g

Protein

WHAT THIS ARTICLE COVERS

01The awkward, amazing vegetable
02Drumstick nutrition facts
03Drumstick's glycemic index
04How to cook and eat it
05What drumstick is good for
06What to pair drumstick with
07Is it right for you?
08Three ways to cook it
09Frequently asked questions

It's one of the stranger-looking things in the vegetable aisle — a long, rigid green pod that looks more like a branch than a meal. But the drumstick, from the Moringa tree, is a wildly underrated nutritional gem. It's incredibly low in calories, packed with fiber, and contains a frankly staggering amount of vitamin C. If you've only ever seen it floating in a sambar, you're missing out. The trick is knowing how to cook it and, more importantly, how to eat it.

IS DRUMSTICK RIGHT FOR YOU?

At-a-glance suitability

Glycemic index

Very low GI; a non-starchy vegetable

LOW

Diabetes-friendly

Excellent choice. Low carb, high fiber, minimal impact on blood sugar.

YES

Weight-loss friendly

Just 37 calories per 100g with filling fiber.

YES

Heart-healthy

Virtually fat-free, a good source of fiber and antioxidants.

YES

Gut-friendly

A solid 3.2g of fiber per 100g supports healthy digestion.

YES

Keto / low-carb friendly

Around 5.3g net carbs per 100g, fits easily into a keto diet.

YES

Immunity-boosting

A powerhouse of Vitamin C, with 141mg per 100g (over 150% DV).

YES

Blood-pressure-friendly

Like most vegetables, it's naturally low in sodium and a source of potassium.

YES

Anti-inflammatory

Moringa contains compounds with known anti-inflammatory properties.

GOOD

↑A quick read on where a 100g serving of cooked drumstick fits. The tough outer skin is not eaten.

The awkward, amazing vegetable

Let's be honest, the drumstick vegetable isn't winning any beauty contests. It's the long, slender seed pod of the Moringa oleifera tree, and it requires a little bit of work. You can't just chop it up and eat it like a carrot. But the effort is so worth it.

Inside that tough, fibrous exterior is a soft, flavorful pulp and seeds that are delicious and incredibly nutritious. It's a staple in many parts of Asia for a reason — it adds a unique, slightly sweet, asparagus-like flavor to dishes and soaks up the flavor of whatever it's cooked in.

IN ONE LINE

A strange-looking vegetable that's incredibly low in calories, high in fiber, and one of the best sources of Vitamin C you can eat.

Drumstick nutrition facts

Here's the nutritional breakdown for a 100-gram serving of raw drumstick, which is about one large pod or a generous handful of cut pieces.

Nutrition facts

Per 100 g raw drumstick pods

Calories37

% Daily Value*

Carbohydrate 8.5 g3%

Fiber 3.2 g11%

Protein 2.1 g4%

Total fat 0.2 g0%

Vitamin C 141 mg157%

*Percent Daily Values are based on a 2,000-calorie diet.

At a glance

Calories37 (per 100g)

MostlyWater + carbohydrate

Net Carbs~5.3 g

Glycemic indexVery low

Best known forVitamin C · Fiber

The number that jumps off the page is the Vitamin C. At 141 mg per 100g, it blows oranges out of the water and delivers well over a day's worth of this critical nutrient for immune support and skin health. The low calorie count and decent fiber content make it a fantastic food for feeling full without adding much to your daily total.

Drumstick's glycemic index

While there's no official, universally cited GI value for drumstick pods, as a non-starchy, high-fiber vegetable, its glycemic index is extremely low. It will have a negligible effect on blood sugar levels, especially when eaten as part of a meal. This makes it an outstanding choice for anyone managing blood sugar. It's far gentler than even low-GI fruits.

GLYCEMIC INDEX · DRUMSTICK vs COMMON FOODS

Drumstick has a very low glycemic impact

Drumstick

non-starchy veg

GI 15

LOW

Apple

whole fruit

GI 36

LOW

Pineapple

whole fruit

GI 59

MEDIUM

White bread

refined

GI 75

HIGH

Cornflakes

refined

GI 81

HIGH

SCALE 0–90

04590

↑Approximate GI values. As a non-starchy vegetable, drumstick's GI is very low, causing minimal blood sugar rise.

How to cook and eat it

This is the part that trips people up. You don't eat the whole thing like a green bean. Here’s the right way to do it.

Prep the pods.

Wash the drumsticks well. Trim off the hard ends and cut the pods into 2- to 3-inch pieces.

Cook until tender.

Add the pieces to your curry, soup (like sambar), or simply boil or steam them for 10-15 minutes until the insides are soft.

Scrape, don't chew.

This is the key! Hold a piece and use your teeth or a spoon to scrape out the soft, pulpy flesh and seeds. The outer skin is tough and fibrous.

Discard the casing.

Once you've scraped out the good stuff, you're left with the woody outer part. Just set that aside and discard it.

What drumstick is good for

Serious immune support

With over 150% of your daily Vitamin C in a single serving, drumsticks are a true immune-boosting food.

157%

vit C DV

Excellent for blood sugar

The combination of very low GI, low net carbs, and high fiber means drumsticks have almost no impact on blood sugar levels.

Low GI

veg

Aids digestion and fullness

The 3.2 grams of fiber help keep you full, support a healthy gut microbiome, and promote regular digestion.

3.2 g

fiber

Weight management friendly

At only 37 calories for a large, filling portion, it's a perfect vegetable to bulk up meals without adding calories.

calories

What to pair drumstick with

Drumstick has a mild flavor that shines when cooked with stronger, complementary ingredients. It's a team player.

Lentils (Toor Dal)PROTEIN

The classic pairing. Drumsticks are essential in sambar, a South Indian lentil stew, where they absorb the spicy, tangy flavors.

Tamarind & TomatoACIDITY

The sour notes from tamarind and the umami of tomatoes form the perfect base for a drumstick curry (kulambu).

Coconut MilkFAT

In Thai or Keralan-style curries, coconut milk provides a rich, creamy base that balances the drumstick's texture.

Potatoes & OnionsSTARCH

A simple stir-fry or dry curry with potatoes, onions, and spices is a common and comforting way to prepare drumsticks.

Is it right for you?

✓A great fit for

Anyone with diabetes or pre-diabetes
People focused on weight loss or management
Those looking to dramatically increase their Vitamin C intake
Low-carb and keto dieters
Adventurous eaters wanting to try a new, healthy vegetable

!Go easy if

Picky eaters — the texture and eating method can be unusual
Anyone looking for a quick, no-fuss vegetable (it requires prep)
The tough outer skin is completely inedible and must be discarded

Three ways to cook it

Ready to try it? Here are three simple recipes that showcase the drumstick vegetable perfectly.

CLASSIC · HIGH-PROTEIN

Simple Drumstick Sambar

The quintessential drumstick dish. The pods are simmered with lentils, tamarind, and spices into a hearty, flavorful stew.

You need

1 cup toor dal (pigeon peas), cooked
2 drumsticks, cut
1 onion, chopped
1 tomato, chopped
Tamarind paste, sambar powder, salt

Method

Sauté onion, then add tomato and drumstick pieces.

Add water, tamarind, and sambar powder. Simmer until drumsticks are tender.

Stir in the cooked dal and heat through.

EASY SIDE DISH · 20 MIN

Drumstick & Potato Dry Curry

A simple 'poriyal' or dry stir-fry where drumsticks and potatoes are cooked with mild spices. A great introduction.

You need

Method

Boil drumstick and potato pieces until just tender. Drain.

Heat oil, pop mustard seeds. Sauté the boiled vegetables with spices for 5 minutes.

Open full recipe

LIGHT & HEALTHY · 15 MIN

Clear Drumstick Soup

A light, nourishing soup that lets the delicate flavor of the drumstick shine through. Perfect for a cold day.

You need

2 drumsticks, cut
4 cups vegetable broth
1/2 inch ginger, grated
Black pepper, salt

Method

Add drumstick pieces, ginger, and broth to a pot.

Simmer for 15 minutes until tender. Season with salt and pepper.

Open full recipe

Want more smart, low-glycemic foods in your diet?

Our meal planner can help you build a balanced week of eating, incorporating vegetables like drumstick into delicious, easy-to-make recipes with macros and calories already calculated.

Build my weekly plan →

SOURCES & REFERENCES · 3

One more thing

Eating well is rarely about willpower. It’s about having a short list of dinners you actually want to eat. Pick two from this list. Make them next week. The rest will follow.

If you want these on autopilot, our weekly meal planner can drop the picks above into your calendar with one click and build a single grocery list from the merged ingredients.

FREQUENTLY ASKED QUESTIONS

Frequently asked questions

Is drumstick good for people with diabetes?

Yes, it's an excellent food for diabetes management. It is very low in carbohydrates and has a very low glycemic index, meaning it won't cause a spike in blood sugar levels. The high fiber content is also beneficial.

How do you actually eat drumstick?

You don't eat the woody outer part. After cooking, you hold a piece and use your teeth to scrape or suck out the soft pulp and seeds inside. The tough outer casing is then discarded.

Is drumstick the same as moringa?

Yes. The 'drumstick' is the seed pod of the Moringa oleifera tree. The leaves of the same tree are also eaten and are known as moringa leaves.

What does drumstick taste like?

The edible pulp has a mild, slightly sweet flavor, often compared to asparagus or a delicate green bean. It readily absorbs the flavors of the spices and broths it's cooked in.

ABOUT THE AUTHOR

Shreya Chatterjee

NUTRITION WRITER

Shreya is a nutrition writer and the voice behind The Nutrition Pen, where she turns evidence-based nutrition into simple, repeatable eating habits. Her writing focuses on practical food guidance — what to actually put on the plate — for readers who want to eat well without the noise.

Meet the editorial team →

METHODOLOGY

How this article was created

Built using verified nutrition databases, culinary research, and traditional cooking knowledge — every claim is cross-referenced against the sources listed in the article.

· USDA data· Culinary research· Quality reviewed

Read our methodology →

TRANSPARENCY

About this content

Articles are curated using trusted food databases (USDA FoodData Central, IFCT), culinary literature, and dietary guidelines, then structured by our editorial team for clarity, accuracy, and usefulness.

· Verified data sources· Culinary research· Quality reviewed

Read our editorial policy →

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