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Drumstick (Saijan-ki-phalli): Nutrition and who it suits

Drumstick is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 29 kcal, 2.6 g of protein and 6.8 g of fibre. One serving is one katori (100 g), about 29 kcal.

Drumstick (Saijan-ki-phalli)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy29 kcal
Protein2.6 g
Carbohydrate3.8 g
Fibre6.8 g
Sugars1.5 g
Fat0.1 g
Vitamin C71.9 mg
Folate62.8 µg
Potassium419 mg

Where its calories come from

39%57%
  • Protein 39%
  • Carbohydrate 57%
  • Fat 4%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of drumstick?

About 29 kcal for one katori (100 g), and about 58 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

111%Vitamin C
71.9 mg
29%Folate
62.8 µg
13%Potassium
419 mg
10%Magnesium
38.1 mg
6%Protein
2.6 g
3%Calcium
33.3 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D046. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is drumstick good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 29 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 3.8 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 3.8 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

33 mg of calcium and 2.6 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 29 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 3.8 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a meal33 mg of calcium and 2.6 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use drumstick, each with its calories per portion:

Also called

Assamese: Sajina; Bengali: Sajna danta; Gujarati: Saragavo; Hindi: Saijan-ki-phalli; Kannada: Nugga kayi; Malayalam: Muringakkai; Marathi: Shevanga sheng; Odia: Sajana chhuin; Punjabi: Suhanjana di phalliya; Tamil: Murungakkai; Telugu: Mulakaada; Urdu: Sujne ki palli.

Related

Broad beans (Bakla)Bhindi (okra)Brinjal (baingan)Raw jackfruitSpring onion (Hara pyaz)Pumpkin (Kaddu)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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