Bhindi Masala vs Moringa Leaves

Per 100 g, Bhindi Masala has 94 kcal and 2.1 g protein, while Moringa Leaves has 67 kcal and 6.4 g protein.

Bhindi Masala

94
kcal per 100 g
2.1 g protein

Moringa Leaves

67
kcal per 100 g
6.4 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Bhindi Masala Moringa Leaves Difference
Calories Fewer calories for the same weight 94 kcal 67 kcal better 29%
Protein More protein helps with fullness and muscle 2.1 g 6.4 g better 67%
Carbs Lower carbs suits low-carb and diabetic diets 3.9 g better 5.6 g 30%
Fat Lower fat means lower calorie density 7.7 g 1.6 g better 79%
Fiber More fibre improves fullness and digestion 4.1 g 8.2 g better 50%
Sugar Less sugar means a gentler blood-sugar response 0.5 g 0 g better 100%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Moringa Leaves

Moringa Leaves is the lighter choice at 67 kcal per 100 g against 94 for Bhindi Masala — about 29% fewer calories for the same weight on your plate. That does not make Bhindi Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Moringa Leaves

Moringa Leaves is the stronger protein source, with 6.4 g per 100 g against 2.1 g for Bhindi Masala. To match that from Bhindi Masala you would have to eat roughly 3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bhindi Masala vs Moringa Leaves — common questions

Bhindi Masala has more calories — about 94 kcal per 100 g compared with 67 kcal for Moringa Leaves.

Moringa Leaves has more protein — 6.4 g per 100 g against 2.1 g for Bhindi Masala.

Moringa Leaves is the lighter choice at 67 kcal per 100 g against 94 for Bhindi Masala — about 29% fewer calories for the same weight on your plate. That does not make Bhindi Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Moringa Leaves is the stronger protein source, with 6.4 g per 100 g against 2.1 g for Bhindi Masala. To match that from Bhindi Masala you would have to eat roughly 3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 161 kcal and 8.5 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Moringa Leaves has the edge, mainly on calorie density. Per 100 g, Bhindi Masala has 94 kcal and 2.1 g protein, while Moringa Leaves has 67 kcal and 6.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bhindi Masala nutrition & serving sizes
Full Moringa Leaves nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.