Know what’s on your plate
Pigeon peas
Calories & nutrition facts
mature seeds, raw, red gram
Nutrition facts
Per 100 g% DV- Calories 343 kcal —
- Protein 22 g 43%
- Carbohydrate 48 g 17%
- Fat 1.5 g 2%
- Saturated fat 0.3 g 2%
- Fibre 15 g 54%
- Sodium 17 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.64 mg 54%
- Riboflavin (B2) 0.19 mg 14%
- Niacin (B3) 3 mg 19%
- Pantothenic acid (B5) 1.3 mg 25%
- Vitamin B6 0.28 mg 17%
- Folate (B9) 456 µg 114%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 130 mg 10%
- Iron 5.2 mg 29%
- Magnesium 183 mg 44%
- Phosphorus 367 mg 29%
- Potassium 1392 mg 30%
- Zinc 2.8 mg 25%
- Copper 1.1 mg 117%
- Manganese 1.8 mg 78%
- Selenium 8.2 µg 15%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 343 | 22 g | 48 g | 1.5 g |
| 1 × cup | 205 g | 703 | 45 g | 98 g | 3.1 g |
| 2 × cup | 410 g | 1406 | 89 g | 196 g | 6.1 g |
| ½ × cup | 102.5 g | 352 | 22 g | 49 g | 1.5 g |
| 3 × cup | 615 g | 2109 | 134 g | 294 g | 9.2 g |
| 4 × cup | 820 g | 2813 | 178 g | 392 g | 12 g |
Similar foods
Questions about Pigeon peas
Do you need to soak dried pigeon peas before cooking them?
Soaking is optional, but it shortens the cooking time and helps the peas cook evenly. Cover them with plenty of cold water for 8–12 hours, then drain and rinse before cooking.
How long do pigeon peas take to cook?
After soaking, simmer dried pigeon peas in fresh water until tender, usually for 45–60 minutes; unsoaked peas can take 1½–2 hours. Add acidic ingredients such as tomatoes or tamarind once the peas have softened, as acid can slow cooking.
How do you make pigeon pea curry?
Simmer soaked pigeon peas until tender, then stir them into a spiced base of fried onion, garlic, ginger, chilli and curry spices. Add coconut milk or chopped tomatoes and simmer for 10–15 minutes; serve with rice or flatbread.
What is the difference between pigeon peas and split pigeon peas?
Split pigeon peas, often sold as toor dal or red gram dal, have had their outer coat removed and are split in two. They cook faster and break down into a creamy dal, while whole pigeon peas keep their shape better in stews.
Can you use tinned pigeon peas instead of dried ones?
Yes. Drain and rinse them, then add them near the end of cooking and simmer for about 10 minutes so they take on the flavour of the sauce without turning mushy.
How should you store cooked pigeon peas?
Cool cooked pigeon peas promptly, put them in a covered container and refrigerate for up to 3 days. Freeze them in portions for up to 3 months, ideally with a little cooking liquid to keep them from drying out.
What dishes are pigeon peas used in?
They are a staple in dishes such as Caribbean rice and peas, Puerto Rican arroz con gandules and Indian toor dal. Their earthy flavour also works well in soups and vegetable stews.
Are pigeon peas a good source of fibre and protein?
A typical serving of cooked pigeon peas, about a handful or 150 g, provides 15 g of fibre and 22 g of protein per 100 g. They are also high in folate and magnesium.
Source: USDA FoodData Central 172436 · per 100 g · carbohydrate per EU label, fibre excluded
