Food guide

Pigeon Peas

A staple pulse of the Caribbean and South Asia (toor dal when split), earthy and high in fibre.

LegumesFibre-RichPlant-Based

Pigeon Peas, a nutrient-dense legumes food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of pigeon peas, cooked for fair comparison. Typical serving: 100 g cooked — 121 kcal per 100 g serving.

Nutrition information for Pigeon Peas
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	121 kcal	121 kcal	100 kcal
Protein	6.8 g	6.8 g	5.6 g
Carbohydrate	23.2 g	23.2 g	19.2 g
Fat	0.4 g	0.4 g	0.3 g
Fibre	6.7 g	6.7 g	5.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of pigeon peas, with a typical serving and FDA Daily Value for adults.

Micronutrients for Pigeon Peas
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.15 mg	0.15 mg	13%
Riboflavin	0.059 mg	0.059 mg	5%
Niacin	0.78 mg	0.78 mg	5%
Vitamin B6	0.05 mg	0.05 mg	3%
Folate	111 µg	111 µg	28%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.32 mg	0.32 mg	6%
Minerals
Calcium	43 mg	43 mg	3%
Iron	1.1 mg	1.1 mg	6%
Magnesium	46 mg	46 mg	11%
Phosphorus	119 mg	119 mg	10%
Potassium	384 mg	384 mg	8%
Sodium	5 mg	5 mg	<1%
Zinc	0.9 mg	0.9 mg	8%
Selenium	2.9 µg	2.9 µg	5%
Copper	0.27 mg	0.27 mg	30%
Manganese	0.5 mg	0.5 mg	22%

Source: USDA FoodData Central — Pigeon peas (red gram), mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat pigeon peas?

Useful fibre in a familiar, everyday food.
A staple pulse of the Caribbean and South Asia (toor dal when split), earthy and high in fibre.

How to include it

Simmer until tender and season well; tinned versions only need rinsing.
Typical pairing ideas: Coconut milk, Turmeric, Rice.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.