How Many Calories in Moringa? Nutrition Facts & Macros
100 g of dried moringa leaf powder has 375 calories
Protein 25g · Carbs 50g · Fat 5g
Moringa comes from the tropical tree Moringa oleifera, often called the "miracle tree" and widely regarded as one of the most nutrient-dense plants on earth. At 375 kcal per 100 g, moringa leaf powder delivers 25 g of protein along with exceptional calcium (1750 mg — more than 10 times milk) and iron (32.5 mg). With 25 g of fiber per 100 g, net carbs are moderate at 25 g. Moringa powder is typically consumed as a supplement in smoothies, teas, or capsules, in doses of 5-10 g per day.
1569 kJ · per 100g
Calorie Calculator: Moringa
100 g Moringa contains 375 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (7 g) | 26 kcal | 1.8g | 3.5g | 0.4g |
| 1 teaspoon (3 g) | 11 kcal | 0.8g | 1.5g | 0.2g |
| 100 g | 375 kcal | 25g | 50g | 5g |
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Moringa — Nutrition Facts
| Moringa | per 100g |
|---|---|
| Calories | 375 kcal |
| Protein | 25 g |
| Fat | 5 g |
| Carbs | 50 g |
| Fiber | 25 g |
| Sugar | 0 g |
| Sodium | 0 mg |
| Potassium | 1500 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Vitamin C | 17 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Water | 0 g |
Source: USDA FoodData Central (FDC ID: 2386028) · Data verified April 2026
Variations
Dried leaf powder
375 kcal per 100 g. USDA FDC 2386028.
Dietary Perspectives
For Weight Loss
Moringa is a smart supplement during calorie restriction — a 7 g tablespoon adds only 26 calories while delivering exceptional calcium (122 mg) and iron (2.3 mg), preventing deficiencies common during dieting. Its 25 g fiber per 100 g promotes satiety even at small doses. The vitamin A content (378 mcg RAE per 100 g) supports immune function that can be compromised during prolonged caloric deficit. Mix into morning smoothies or green juices.
For Athletic Performance
Moringa provides athletes with exceptional calcium (1750 mg per 100 g) for bone density and muscle contraction, and iron (32.5 mg) for oxygen transport — even a 7 g tablespoon delivers 122 mg calcium and 2.3 mg iron. The 25 g protein per 100 g contributes to muscle recovery. Moringa's anti-inflammatory compounds may support post-training recovery. Take 5-10 g daily, mixed into post-workout smoothies or protein shakes for best synergy with recovery nutrition.
For Keto
Moringa has 50 g total carbs per 100 g, but 25 g is fiber — so net carbs are 25 g per 100 g. At typical supplement doses this is manageable: a 7 g tablespoon has about 1.75 g net carbs, and a 5 g dose just 1.25 g net carbs — easily fitting a 20-25 g daily budget. Meanwhile you get outstanding calcium (122 mg per tablespoon) and iron (2.3 mg) that are often lacking on keto. Mix into bulletproof coffee, fat bombs, or keto smoothies with coconut oil or MCT.
Frequently Asked Questions
How many calories are in moringa?
Dried moringa leaf powder has 375 calories per 100 g. However, typical serving sizes are much smaller — a tablespoon (7 g) has only 26 kcal, and a teaspoon (3 g) just 11 kcal. The calorie content is secondary to its extraordinary mineral density: 1750 mg calcium and 32.5 mg iron per 100 g.
Is moringa good for weight loss?
Moringa can support weight loss as a nutrient-dense, low-calorie supplement. A typical 7 g tablespoon adds only 26 calories while providing 1.75 g protein, 1.75 g fiber, and significant calcium and iron that prevent deficiencies during calorie restriction. Its high fiber content promotes satiety. Moringa is not a fat burner — but a nutrient safety net that fills gaps in a reduced-calorie diet.
How much moringa should I take daily?
Standard daily doses range from 5-10 g (1-2 tablespoons). Beginners should start with 3-5 g per day and increase gradually, as moringa can cause mild digestive adjustment. Higher doses (above 10 g) are generally unnecessary. Mix into smoothies, juices, yogurt, or brew as a tea. Moringa has a mild, earthy flavor that blends easily.
Moringa vs spirulina — what is the difference?
Moringa and spirulina are both nutrient-dense superfoods but from different kingdoms — moringa is a plant (tree leaf), spirulina is a cyanobacterium (blue-green algae). Moringa has far more calcium (1750 vs ~120 mg) and iron (32.5 vs 28.5 mg), while spirulina has much more protein (57.5 vs 25 g). Moringa is higher in fiber (25 g vs ~3.6 g). Both are excellent — many people alternate or combine them.
What are the side effects of moringa?
Moringa leaf powder is generally safe at recommended doses (5-10 g daily). Some people experience mild digestive symptoms (bloating, gas, loose stools) when starting — begin with a small dose and increase gradually. Avoid moringa root bark extract, which contains potentially harmful compounds. Pregnant women should consult a doctor before use. Always buy pure leaf powder from reputable sources.
What are the health benefits of moringa?
Moringa is exceptionally rich in calcium (1750 mg per 100 g, supporting bone health), iron (32.5 mg, supporting oxygen transport), and vitamin A (378 mcg RAE, supporting immune function and vision). It also provides 25 g of protein and 25 g of fiber per 100 g. Research suggests anti-inflammatory and antioxidant properties. Its nutrient profile makes it particularly valuable in regions with limited food diversity, earning it the name "miracle tree."
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Moringa | 375 | 25g | 50g | 5g |
| Spirulina | g | g | g | |
| Chlorella | g | g | g | |
| Matcha Powder | 324 | 30.6g | 38.5g | 5.3g |
per 100g
Moringa has 375 kcal per 100 g with exceptional calcium (1750 mg — over 10x milk), iron (32.5 mg), 25 g protein, and 25 g fiber. Typical dose: 5-10 g/day as powder in smoothies, tea, or capsules.
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