Moringa Leaves: Benefits, Nutrition, Moringa Tea & How to Use Them
Superfood guide · Yado Market Blog
Moringa leaves are the dried or fresh leaves of Moringa oleifera, the drumstick tree. Called zogale in Hausa, nébéday in Senegal, benzoliv in Haiti and malunggay in the Philippines, they are cooked into soups and sauces, brewed into a mild green tea and blended into smoothies. Here is their nutrition, what research says about moringa benefits, and how to use them.
Quick answer: what are moringa leaves?
- Leaves of Moringa oleifera, the drumstick or "miracle" tree.
- 9.4 g protein and 185 mg calcium per 100 g fresh leaves (USDA).
- Studied for antioxidants and after-meal blood sugar.
- Use as tea, powder in smoothies, or in soups and stews.
M. oleifera
Scientific name
9.4 g
Protein per 100 g fresh leaves
185 mg
Calcium per 100 g
0 mg
Caffeine in moringa tea
Know your leaf
What Are Moringa Leaves?
Moringa leaves come from Moringa oleifera, a fast-growing tree often nicknamed the "miracle tree." In English it is also called the drumstick tree, after its long seed pods, and the horseradish tree or ben-oil tree.2 The small, round leaflets are eaten much like spinach and are a good source of protein, vitamins and minerals.2
Moringa is grown and eaten across West Africa, the Caribbean and South Asia, so it goes by many names. If your family is from Nigeria, Senegal, Haiti or the Philippines, you probably already know it by one of these:
At a glance
Moringa Leaf Nutrition (per 100 g fresh leaves)
| Protein | 9.4 g |
|---|---|
| Calcium | 185 mg |
| Iron | 4.0 mg |
| Potassium | 337 mg |
| Vitamin C | 51.7 mg |
| Vitamin A (RAE) | 378 µg |
| Vitamin B6 | 1.2 mg |
| Calories | 64 kcal |
Figures for raw "drumstick leaves" from USDA FoodData Central (SR Legacy, FDC 168416).1 Dried leaves and powder have had their water removed, so the same weight is more concentrated.
Tradition
Moringa in West African & Caribbean Kitchens
Long before moringa powder appeared in smoothie shops, West African cooks were putting the leaves in the pot. In Senegal, fresh nébéday leaves are slowly cooked with smoked fish powder and peanut powder into a sauce called mbuum, served over millet couscous as ceere mbuum. Researchers note the leaves are commonly eaten this way across West Africa, with millet, maize or rice couscous.4 The same Senegalese study enriched everyday dishes like mbeulekhé and fonio or millet porridge with moringa leaf powder, which raised their protein content.4
In Kano State, Nigeria, the leaves, young pods and seed oil are all eaten, and in Niger the leaves are used mainly as a condiment and in soups.3 In Haiti, benzoliv leaves are eaten raw, sautéed with oil and garlic, or stirred into rice and stews.5
Senegal
Mbuum sauce over millet couscous.
Nigeria & Niger
Zogale leaves in soups and as a condiment.
Haiti
Benzoliv sautéed with garlic or added to rice.
Everyday tea
Dried leaves steeped into a mild green tea.
What scientists found
Moringa Leaves Benefits: What Research Says
Moringa is one of the most researched traditional plants in the world, and the leaves are the most studied part.8 Here is what the science shows so far:
Rich in antioxidants
The leaves contain vitamins, phenolic acids, flavonoids, isothiocyanates, tannins and saponins. Most of the evidence for their protective effects comes from animal and cell studies.8
Blood sugar after meals
In a small 2018 study of 17 adults with type 2 diabetes and 10 healthy adults, adding 20 g of moringa leaf powder to a traditional meal lowered the after-meal blood sugar peak in the people with diabetes. Healthy adults saw no significant change.6
The bigger picture
A 2020 systematic review found 33 animal studies and 8 human studies on moringa and glucose. The animal results were consistent and the human results were encouraging, though the authors say more human studies are needed.7
Cholesterol
Early findings suggest moringa may have a small positive effect on blood lipid levels.9
The honest summary: moringa leaves are a nutritious food with promising early research, not a cure. Enjoy them as part of a balanced diet.
Step by step
How to Use Moringa Leaves
Three easy ways to add moringa to your day. Follow the package directions if they differ.
Leaf tea
Add 1 to 2 teaspoons of crushed dried leaves (or 1 tea bag) to a cup of hot water. Steep 5 to 10 minutes, strain, and add honey, lemon or ginger.
Smoothies
Blend half a teaspoon of moringa powder with banana, mango or pineapple, which balance its earthy taste. Work up to 1 or 2 teaspoons a day.
Soups & stews
Stir dried leaves or powder into soups, stews and sauces near the end of cooking, the way West African cooks do.
Store
Keep leaves and powder sealed in a cool, dark cupboard so they stay green and fresh.
Which one is right for you?
Moringa Leaves vs Powder vs Tea Bags
Dried moringa leaves
The traditional choice. Brew as a loose-leaf tea or crumble into soups and sauces.
Moringa powder
The whole leaf ground fine, so you eat or drink all of it. Best for smoothies, oatmeal and sprinkling over food.
Moringa tea bags
The easiest option. Mild, caffeine-free green tea with no measuring and no straining.
Taste: moringa is earthy and green, a little like spinach or matcha, with a slightly peppery finish.
Shop moringa
Buy Moringa Leaves, Powder & Tea
Whether you brew it, blend it or cook with it, we have moringa in every form, ready for pickup in Chicago or shipped across the U.S.
For smoothies
Pocas Organic Moringa Powder 8 oz
Pure organic leaf powder. Goes a long way.
Shop · $19.99
Good to know
Moringa Side Effects: Who Should Check With a Doctor
Moringa leaves have been eaten as a vegetable for generations, and most people enjoy them without trouble. A few people should talk to their doctor first:
- Pregnant or breastfeeding: safety information is lacking, and Memorial Sloan Kettering advises avoiding moringa products during this time.910 Never use the root or bark: root extracts have shown harmful effects in studies.10
- Diabetes medicine: moringa may lower blood sugar, and an animal study found it changed the effect of the drug sitagliptin.9
- Blood pressure medicine: a small study found moringa lowered blood pressure after meals.10
- Thyroid medicine: animal studies suggest moringa may affect thyroid hormone, so check with your doctor if you take levothyroxine.10
Frequently Asked Questions
What are moringa leaves good for?
Moringa leaves are a nutritious leafy green with protein, calcium, iron, vitamin C and vitamin A. Research, mostly in animals plus a few small human studies, has looked at their antioxidants and their effect on blood sugar after meals.
How do you make moringa leaf tea?
Steep 1 to 2 teaspoons of crushed dried moringa leaves, or one moringa tea bag, in a cup of hot water for 5 to 10 minutes. Strain and add honey, lemon or ginger if you like.
What are the benefits of moringa powder?
Moringa powder is the whole leaf ground fine, so you get all of its nutrients and antioxidants. In a small study, 20 g of leaf powder added to a meal lowered the after-meal blood sugar peak in adults with type 2 diabetes.
How do I use moringa leaves?
Brew them as tea, blend the powder into smoothies, or stir dried leaves into soups, stews and sauces near the end of cooking. Start with about half a teaspoon of powder a day.
Does moringa have side effects?
Most people enjoy moringa leaves as food without problems. If you are pregnant or nursing, or take medicine for diabetes, blood pressure or your thyroid, check with your doctor first. Do not use the root or bark.
Does moringa tea have caffeine?
No. Moringa tea is naturally caffeine free, so you can enjoy it any time of day.
Where can I buy moringa leaves in the USA?
At Yado Market: pick up at 1651 E 87th St in Chicago, local delivery, or shipping anywhere in the U.S.
Keep reading
Related Guides
Add a Little Green to Every Day
Moringa leaves, powder and tea, shipped across the U.S. from our Chicago store.
This guide shares traditional uses and published research for general information. It is not medical advice, and these statements have not been evaluated by the FDA. If you are pregnant, nursing, take prescription medicine or have a health condition, check with your doctor before using herbal products.
Research & references
Sources
- Drumstick leaves, raw (FDC 168416), USDA FoodData Central, SR Legacy
- Moringa oleifera, Agroforestree Database, World Agroforestry (ICRAF)
- Moringa oleifera, Famine Foods, Purdue University Center for New Crops
- Ndong et al., Valeur nutritionnelle du Moringa oleifera et enrichissement de plats traditionnels sénégalais, African Journal of Food, Agriculture, Nutrition and Development (2007)
- von Geyer, Moringa tree helping combat malnutrition (Haiti), Gulf Times (2013)
- Leone et al., Effect of Moringa oleifera Leaf Powder on Postprandial Blood Glucose Response, Nutrients (2018)
- Nova et al., Potential of Moringa oleifera to Improve Glucose Control: A Systematic Review of Animal and Human Studies, Nutrients (2020)
- Vergara-Jimenez et al., Bioactive Components in Moringa Oleifera Leaves Protect against Chronic Disease, Antioxidants (2017)
- Moringa oleifera, About Herbs, Memorial Sloan Kettering Cancer Center
- Moringa, Drugs.com Natural Products Professional monograph