moringa
Also known as: sahjan, munga
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Also known as: sahjan, munga
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
An authentic and nutritious Odia stir-fry featuring tender moringa leaves (Sajana Saga) sautéed with pungent garlic, red chilies, and crunchy sun-dried lentil dumplings (badi). This simple, healthy side dish is a staple in Odia households and comes together in minutes.
A light, soupy Bengali curry featuring tender moringa drumsticks (a vegetable) and potatoes. This traditional summer dish is subtly spiced with panch phoron and ginger, making it both comforting and refreshing. Perfect with steamed rice for a wholesome meal.
Crispy, golden fritters made from delicate moringa flowers, a beloved Bengali delicacy. These savory bites have a unique, slightly bitter taste and are perfect as a snack with tea or as a crunchy side with dal and rice.
Yes, moringa is exceptionally healthy, often called a "superfood." It's packed with vitamins, minerals, and antioxidants, supporting overall well-being. Its rich nutrient profile makes it beneficial for various bodily functions.
Moringa is a powerhouse of nutrients, providing significant amounts of Vitamin C, Vitamin A, iron, and calcium. It also contains powerful antioxidants like quercetin and chlorogenic acid, which protect cells from damage. Uniquely, it offers a complete protein with all nine essential amino acids.
Per 100g, moringa contains approximately 9.4g of protein, making it a notable plant-based protein source. This is particularly impressive for a leafy green vegetable, contributing to muscle health and satiety.
Moringa can be a beneficial addition to a weight loss diet due to its low-calorie content (64 calories per 100g) and high protein (9.4g per 100g) and fiber content. The protein helps with satiety, while its nutrient density supports overall health during calorie restriction.
Yes, moringa is naturally vegan as it is a plant-based ingredient. It is also inherently gluten-free, making it suitable for individuals following vegan or gluten-free diets.
Yes, moringa may be beneficial for people with diabetes. Studies suggest it can help lower blood sugar levels due to compounds like isothiocyanates. However, individuals with diabetes should consult their doctor before adding moringa to their diet, especially if on medication.
Moringa leaves can be used fresh in salads, smoothies, or cooked like spinach in curries, soups, and stir-fries. Moringa powder, made from dried leaves, is commonly added to smoothies, juices, yogurts, or sprinkled over meals as a nutritional boost.
moringa is a versatile ingredient found in cuisines around the world. With 64 calories per 100g and 9.4 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Fresh moringa leaves have a slightly bitter, earthy, and peppery taste, often compared to arugula or watercress. Moringa powder has a milder, earthy, and slightly grassy flavor, which can be easily masked when mixed with other foods.
Fresh moringa leaves should be stored in the refrigerator, wrapped in a damp cloth or paper towel, and used within a few days. Moringa powder should be kept in an airtight container in a cool, dark place to maintain its potency and prevent moisture absorption, lasting several months.
Moringa is generally safe for most people when consumed in moderation. However, high doses may cause digestive upset. Pregnant women should consult a doctor before consuming moringa, especially the bark or root, as it may have uterine contracting properties.
