Evaluating Moringa’s Nutritional Power: Does It Really Offer Nine Times the Protein of Yogurt?

One of the first intriguing facts one encounters online about moringa is its alleged protein content—said to be nine times that of yogurt. This claim has likely piqued the curiosity of many, raising questions about its accuracy. Moringa is often touted as a superfood, packed with an impressive range of essential nutrients, including vitamins, minerals, and antioxidants. But how much of this hype is backed by scientific evidence?

Moringa, also known as the drumstick plant, is indeed rich in nutrients. It contains an array of vitamins such as A, C, E, K, and a selection of B vitamins, along with minerals like calcium, iron, potassium, and magnesium. “Furthermore, drumstick also have a high concentration of antioxidants, including flavonoids, polyphenols, and beta-carotene that help in neutralising free radicals in the body, reducing oxidative stress and inflammation. This may help in protecting against chronic diseases like heart disease, cancer, and diabetes,” explained Dr. Sangeeta Tiwari, a clinical nutritionist at Artemis Lite, NFC. These antioxidants are vital for combating the harmful effects of free radicals, which can contribute to various chronic diseases.

Apart from its antioxidant properties, moringa is also recognized for its fiber content, which aids in promoting regular bowel movements and supports a healthy gut microbiome. “Furthermore, the high vitamin C content in drumstick leaves helps in boosting immunity and protects against infections,” Dr. Tiwari added. Moringa’s nutrient profile makes it a valuable addition to a balanced diet, particularly for its immune-enhancing properties.

In comparison, yogurt—especially popular varieties like Greek yogurt—is well-regarded as a protein source crucial for muscle health and overall stamina. “Curd contains probiotics that support a healthy gut microbiome, aiding in digestion and nutrient absorption,” noted Dr. Rituja Ugalmugle, a specialist in internal medicine at Wockhardt Hospitals, Mumbai Central. Yogurt’s probiotic properties make it an effective choice for digestive health, as it encourages a balance of good bacteria in the gut.

This raises the question of whether moringa actually contains nine times more protein than yogurt, as is widely claimed. Fauziya Ansari, a dietitian at Apollo Spectra in Mumbai, offers insight into this claim. “The claim that drumsticks contain nine times more protein than yogurt is debatable. Drumsticks are indeed nutrient-dense and a great plant-based protein source, especially for vegetarians and vegans. Yoghurt, particularly Greek yoghurt, is also rich in protein. But there is no one study to suggest that one is 9 times better than the other,” Ansari pointed out, highlighting the importance of a balanced diet. She emphasized that while both moringa and yogurt have their nutritional merits, the actual protein difference may not be as drastic as popularly believed.

For those aiming to increase their protein intake, incorporating a diverse range of nutrient-dense foods can be more effective than focusing on one particular item. “Options such as legumes, quinoa, nuts, seeds, paneer, lentils, whole grains, and oats are excellent sources of protein. Each offers unique health benefits along with a significant protein contribution. If you’re looking to make substantial dietary changes, it’s best to consult a dietitian who can guide you on how to increase your protein intake in a healthy and balanced way,” said Ansari.

While moringa is undeniably nutritious and offers a variety of health benefits, the claim that it has nine times more protein than yogurt may be overstated.