Know what’s on your plate
Drumstick leaves
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 64 kcal —
- Protein 9.4 g 19%
- Carbohydrate 6.3 g 2%
- Fat 1.4 g 2%
- Fibre 2 g 7%
- Sodium 9 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 378 µg 42%
- Vitamin C 51.7 mg 57%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.26 mg 21%
- Riboflavin (B2) 0.66 mg 51%
- Niacin (B3) 2.2 mg 14%
- Pantothenic acid (B5) 0.13 mg 3%
- Vitamin B6 1.2 mg 71%
- Folate (B9) 40 µg 10%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 185 mg 14%
- Iron 4 mg 22%
- Magnesium 42 mg 10%
- Phosphorus 112 mg 9%
- Potassium 337 mg 7%
- Zinc 0.6 mg 5%
- Copper 0.11 mg 12%
- Manganese 1.1 mg 46%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 64 | 9.4 g | 6.3 g | 1.4 g |
| 1 × cup, chopped | 21 g | 13 | 2 g | 1.3 g | 0.3 g |
| 2 × cup, chopped | 42 g | 27 | 3.9 g | 2.6 g | 0.6 g |
| ½ × cup, chopped | 10.5 g | 7 | 1 g | 0.7 g | 0.1 g |
| 3 × cup, chopped | 63 g | 40 | 5.9 g | 4 g | 0.9 g |
| 4 × cup, chopped | 84 g | 54 | 7.9 g | 5.3 g | 1.2 g |
Similar foods
- Drumstick podsraw37 kcal / 100 g
- Drumstick or moringaleavesraw
- Winged bean leavesraw74 kcal / 100 g
- Coriander leavesraw23 kcal / 100 g
- Grape leavesraw93 kcal / 100 g
- Radish leavesraw39 kcal / 100 g
- Mustard leavesraw27 kcal / 100 g
- Fenugreek leavesraw35 kcal / 100 g
- Beet greensraw22 kcal / 100 g
- Amaranth leavesraw23 kcal / 100 g
Questions about Drumstick leaves
How do you prepare drumstick leaves for cooking?
Strip the small leaflets from the woody stems, then rinse them well in a bowl of water and lift them out so grit stays behind. Use the tender stems only if they snap easily.
How long do drumstick leaves take to cook?
Stir-fry the leaves for about 3–5 minutes, or simmer them in a curry or dal for 8–10 minutes, until tender. Add a splash of water if they begin sticking before they soften.
How should you store fresh drumstick leaves?
Wrap dry leaves loosely in a paper towel, place them in a bag or container, and refrigerate; use them within a few days. For longer storage, blanch briefly, cool quickly, drain well and freeze.
What dishes can you make with drumstick leaves?
Stir them into dal, coconut-based curries or soups, or cook them with onion, garlic and spices as a side dish. In South Indian cooking, they are commonly added to lentil dishes and savoury flatbreads.
Can you use drumstick leaves instead of spinach?
Yes: use them in cooked curries, soups and lentil dishes where spinach would normally go. Drumstick leaves have a more robust, slightly earthy flavour, so start with a little less and cook them until tender.
Are drumstick leaves the same as drumstick pods?
No. Both come from the moringa tree, but the leaves are small leaflets, while the pods are long, ridged seed-pods eaten as a vegetable. The pods are often simmered in curries and their soft inner flesh is scraped out.
What nutrients stand out in drumstick leaves?
They are high in vitamin A, vitamin C, vitamin B2 and vitamin B6, and are a source of iron. A 21 g handful of chopped leaves provides 10.9 mg of vitamin C.
Source: USDA FoodData Central 168416 · per 100 g · carbohydrate per EU label, fibre excluded
