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The claim that Moringa contains 25 times more iron than spinach is mostly false. While Moringa is a highly nutritious plant, the claim exaggerates its superiority over common foods

Fresh Moringa leaves have high nutritional value, but many comparisons use dried powder, which is misleading. (THIP Media)
A social media post claims that Moringa contains 25 times more iron than spinach. We did the fact check and termed this claim as mostly false.
The Claim
A viral Instagram post claims that Moringa is far more nutritious than common foods, saying it has 7 times more vitamin C than oranges, 10 times more vitamin A than carrots, 17 times more calcium than milk, 9 times more protein than yoghurt, 15 times more potassium than bananas, and a massive 25 times more iron than spinach.
Fact Check
Does Moringa really have 25 times more iron than spinach?
No, this claim is highly exaggerated. Spinach contains around 2.7 mg of iron per 100 g, while dried Moringa leaves contain 28 mg per 100 g. That’s about 10 times more iron, not 25 times. However, iron absorption from Moringa is lower due to plant-based inhibitors like phytates, tannins and polyphenols.
We spoke with Dr Swati Dave, who holds a PhD in Food and Nutrition, for her expert take on Moringa and its iron content. She says, “Moringa is a great source of iron, but the claim that it has 25 times more iron than spinach is an exaggeration. While dried Moringa leaves do contain more iron than spinach, the difference is closer to 10 times, not 25. Plus, plant-based iron isn’t always easily absorbed by the body, especially since certain natural compounds in Moringa can reduce its absorption. So, while it’s nutritious, it’s not a magic fix for iron deficiency.”
Does Moringa provide 7 times more vitamin C than oranges?
No, fresh Moringa leaves have less vitamin C than oranges. Oranges contain 53 mg of vitamin C per 100 g, whereas fresh Moringa leaves have around 51 to 83 mg per 100 g—almost the same or slightly higher. However, dried Moringa powder is more concentrated and may contain up to 220 mg per 100 g, making it about 4 times more, not 7 times.
We connected with Deepalakshmi Sriram, Registered Dietitian at The Cleft & Craniofacial Centre and Sree Balaji Medical College & Hospital, Chennai, “Fresh Moringa leaves do have a good amount of vitamin C, but the claim that they have 7 times more than oranges is misleading. In reality, fresh Moringa leaves have about the same vitamin C as oranges, not significantly more. Dried Moringa powder is more concentrated and can have higher levels, but drying also destroys some vitamin C. So, while Moringa is nutritious, oranges are still one of the best natural sources of vitamin C.”
Is Moringa 10 times richer in vitamin A than carrots?
Not exactly, but it is a good source. Carrots contain 835 mcg of vitamin A per 100 g, whereas dried Moringa leaves have 16,300 mcg—almost 20 times more. However, fresh leaves have much lower levels, making the comparison misleading.
Does Moringa contain 17 times more calcium than milk?
No, but it is a rich source of calcium. Milk has 120-125 mg of calcium per 100 g, whereas dried Moringa powder has 2,000 mg (20g) per 100 g—about 16 times more. However, fresh Moringa leaves contain 185 mg per 100 g, which is only 1.5 times more than milk.
Is Moringa a better protein source than yoghurt?
Not in its fresh form. Yoghurt contains 3.5-5 g of protein per 100 g, while fresh Moringa leaves contain around 6.5-9 g—more than double, but not 9 times more. However, dried Moringa powder is more concentrated and can contain 27 g of protein per 100 g.
Does Moringa have 15 times more potassium than bananas?
No, this claim is misleading. Bananas contain 358 mg of potassium per 100 g, whereas dried Moringa powder has 1,324 mg (13.24g) per 100 g—about 3.7 to 4 times more, not 15 times. Fresh Moringa leaves contain around 259 mg, which is less than bananas.
On a related note, some claims suggest that Moringa seeds are one of the best remedies for diabetes, but this is not entirely true. However, Moringa leaves may support weight loss to some extent.
THIP Media Take
This claim that Moringa contains 25 times more iron than spinach is mostly false. While Moringa is a highly nutritious plant, the claim exaggerates its superiority over common foods. Fresh Moringa leaves have high nutritional value, but many comparisons use dried powder, which is misleading. The iron claim is particularly exaggerated. It’s important to consume a balanced diet rather than relying on any single superfood.
This story was originally published by THIP Media, and republished by News18 as part of the Shakti Collective.