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Tora Calories
Traditional medicinal herb, source of fiber and antioxidants
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (chopped) of Tora (60 g) has 23 calories. That works out to 38 calories per 100 g. It contains 4.3 g of carbs, 1.6 g of protein, 0.3 g of fat and 2.3 g of fiber. Its 69 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Tora?
Tora refers to the leaves of Cassia tora, a plant grown across South Asia and used as a leafy vegetable in some regional cuisines. The leaves are usually cooked rather than eaten raw, and their gently bitter flavour becomes milder as they soften.
They are often sautéed with garlic and spices or simmered into a greens dish, then served with lentils, rice or flatbread. Tora is less familiar in many English-speaking kitchens, but it can be treated much like other robust cooking greens. It contributes fibre to a meal; try combining it with lentils or milder greens if you prefer a less pronounced bitterness.
Tora Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
2.6g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 24% · Fat 10%
Tora Vitamins & Minerals
Vitamins
Vitamin K
115µg · 96% DV
Vitamin A
420µg · 47% DV
Vitamin C
31mg · 34% DV
Folate
44µg · 11% DV
Minerals
Calcium
120mg · 12% DV
Iron
2mg · 11% DV
Magnesium
38mg · 9% DV
Potassium ⭐
320mg · 9% DV
How Nutritious Is Tora?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Tora Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tora
To burn the 38 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Tora Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tora Contain Allergens?
No known major allergens
Which Diets Is Tora Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tora Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Compare Tora
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Frequently Asked Questions About Tora
What is Tora, and is it the same as sickle senna?
Tora is the common name for Senna tora, also called sickle senna. It is a warm-climate plant whose leaves are eaten as a vegetable in some South Asian cuisines; it is not the same as culinary senna products sold as laxatives.
How do you cook Tora leaves?
Cook Tora leaves rather than treating them like a salad green. Wash them well, boil or blanch them, then sauté with aromatics and spices; cooking softens the leaves and helps temper their bitter, earthy flavor.
Are Tora leaves edible?
Yes, young Tora leaves are eaten as a cooked vegetable in parts of South Asia. Use correctly identified leaves from a food source, wash them thoroughly, and cook them instead of eating them raw.
What does Tora taste like?
Tora leaves taste earthy and somewhat bitter, with younger leaves generally being more tender. Boiling or sautéing can mellow the bitterness, while garlic, onion, and spices complement their strong green flavor.
Can you eat Tora leaves raw?
It is better to eat Tora leaves cooked, not raw. Cooking makes the leaves softer and mellows their bitterness; wash them carefully before cooking and discard any leaves that are wilted or spoiled.
Are Tora seeds used like Tora leaves?
No, Tora seeds are not used like the leaves. The leaves can be cooked as a vegetable, while seeds appear in traditional herbal preparations; do not assume that seed products are interchangeable with food portions of leaves.
How is Tora traditionally prepared in South Asian cooking?
Tora is commonly prepared as a cooked leafy dish or a spiced sauté in South Asian cooking. It may be combined with other vegetables or lentils, but recipes and preparation methods vary by region.
Can Tora be used instead of spinach?
Tora can stand in for spinach in some cooked dishes, but it has a more bitter, earthy taste and may need longer cooking. It is not a close match for raw spinach salads.
How should you store fresh Tora leaves?
Keep unwashed Tora leaves loosely wrapped in the refrigerator’s produce drawer and use them while they are still fresh. Excess moisture encourages spoilage, so wash the leaves just before cooking and remove any damaged ones.
Is it safe to use Tora as an herbal remedy during pregnancy?
Safety during pregnancy has not been established for Tora herbal preparations, so avoid using concentrated products unless your clinician approves them. This caution is different from eating a normal serving of properly cooked leaves.
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Nutrition data compiled from USDA FoodData Central and scientific sources.