Drumstick Leaves (Cooked, Blended, with Salt)
Drumstick leaves, known for their impressive nutritional profile, are a powerhouse of vitamins and minerals. Rich in protein, fiber, and essential micronutrients, they are an excellent addition to any meal. These leaves are often cooked, blended, and seasoned with salt to create a nutritious base for soups, stews, or side dishes. Not only are they low in fats, but they also provide a significant amount of calcium, iron, and vitamins—making them a great choice for those looking to boost their daily intake of essential nutrients.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 60.0 kcal |
| Protein | 5.27 g |
| Total Fat | 0.93 g |
| Saturated Fats | 0.0 g |
| Carbohydrates | 11.15 g |
| Fiber | 2.0 g |
| Sugar | 1.0 g |
| Calcium | 151.0 mg |
| Iron | 2.32 mg |
| Magnesium | 34.0 mg |
| Phosphorus | 67.0 mg |
| Potassium | 344.0 mg |
| Sodium | 245.0 mg |
| Zinc | 0.49 mg |
| Copper | 0.086 mg |
| Manganese | 0.868 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 31.0 mg |
| Thiamine (Vitamin B1) | 0.222 mg |
| Riboflavin (Vitamin B2) | 0.509 mg |
| Niacin (Vitamin B3) | 1.995 mg |
| Vitamin B6 | 0.929 mg |
| Folate | 23.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 351.0 mcg |
| Vitamin E | 0.1 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Drumstick leaves (Moringa oleifera) are not known to contain common allergens. However, as with any plant-based food, individuals with specific sensitivities to legumes or other plants in the Moringaceae family should exercise caution. It’s always advisable to consult with a healthcare provider if you have concerns about potential allergens.
Dietary Preferences
Drumstick leaves are versatile and suitable for a variety of dietary needs:
- Vegetarian & Vegan: Naturally plant-based, these leaves are ideal for both vegan and vegetarian diets.
- Gluten-Free: Drumstick leaves are naturally gluten-free, making them an excellent choice for individuals with celiac disease or gluten sensitivity.
- Low Fat: With a low fat content, drumstick leaves are a healthy option for those seeking to reduce fat intake.
- Low Calorie: With only 60 kcal per 100g, these leaves are a great addition to low-calorie and weight management diets.
- Rich in Nutrients: High in protein, vitamins, and minerals, they support overall health and wellness.
Health Benefits
Drumstick leaves offer numerous health benefits due to their rich nutrient profile:
- High in Protein: At 5.27 grams per 100g, they provide a valuable plant-based protein source, supporting muscle repair and overall bodily functions.
- Rich in Calcium: With 151 mg of calcium per 100g, drumstick leaves help maintain healthy bones and teeth, while also supporting muscle function.
- Iron and Magnesium: These leaves are a great source of iron (2.32 mg) and magnesium (34 mg), both of which are essential for maintaining energy levels, oxygen transport, and muscle health.
- High in Antioxidants: Packed with vitamin C (31 mg) and beta-carotene (vitamin A), they help fight oxidative stress and support a healthy immune system.
- Supports Digestive Health: The fiber content (2.0 g) aids in digestion and promotes gut health.
Usage Suggestions
Drumstick leaves are incredibly versatile in the kitchen. Here are a few ways to incorporate them into your meals:
- In Soups and Stews: Blend cooked drumstick leaves into soups or stews for added nutrients and flavor.
- As a Side Dish: Sauté them with a bit of garlic, onion, and spices to create a savory side dish.
- In Smoothies: Add a handful of cooked, blended drumstick leaves to smoothies for a nutrient boost.
- As a Garnish: Use finely chopped drumstick leaves as a garnish for salads or rice dishes.
- In Sauces or Pestos: Blend them into sauces or pestos for an herbaceous twist.
Conclusion
Drumstick leaves are a nutritious, low-fat, and high-protein food that can be easily incorporated into a variety of dishes. Their abundance of vitamins, minerals, and antioxidants makes them an excellent choice for anyone looking to enhance their diet with nutrient-dense, plant-based foods. Whether you’re preparing a traditional recipe or trying a new culinary creation, drumstick leaves are sure to provide both flavor and health benefits.
