1 serving (100 grams) contains 343 calories, 21.7 grams of protein, 1.6 grams of fat, and 62.8 grams of carbohydrates.
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Nutrition Information
Calories |
686 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.3 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 34 mg | 1% | |
| Total Carbohydrates | 125.6 g | 45% | |
| Dietary Fiber | 30 g | 107% | |
| Sugars | 0 g | ||
| protein | 43.4 g | 86% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 11.8 mg | 65% | |
| Potassium | 2784 mg | 59% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pigeon peas
Pigeon peas (Cajanus cajan), also known as toor dal or Congo peas, are a legume widely consumed in tropical regions, notably in South Asian, African, and Caribbean cuisines. Originating in India over 3,500 years ago, these legumes are valued for their savory flavor and versatility in soups, stews, and curries. Nutritionally, pigeon peas are a powerhouse, offering approximately 11 grams of protein, 7 grams of fiber, and 1 gram of fat per 100 grams of cooked peas. They are also a rich source of folate, iron, magnesium, and potassium while being low in calories, making them an excellent addition to a balanced diet.
Health Benefits
- Rich in protein, which supports muscle repair and growth, with approximately 11 grams per 100 grams cooked.
- High in dietary fiber (7 grams per 100 grams), promoting digestive health and reducing the risk of constipation.
- Loaded with folate (over 60% of the daily value per cup cooked), which is crucial for red blood cell production and fetal development during pregnancy.
Dietary Considerations
Selection and Storage
Store dried pigeon peas in an airtight container in a cool, dry place for up to a year. Once cooked, refrigerate within 2 hours and consume within 3-4 days or freeze for longer preservation.
Common Questions About Pigeon peas Nutrition
Are pigeon peas high in protein?
Pigeon peas are a great source of plant-based protein, providing about 7 grams of protein per 100 grams of cooked peas. This makes them an excellent option for vegetarians or vegans seeking to meet their protein needs.
Can I eat pigeon peas on a keto diet?
Pigeon peas are not ideal for a strict keto diet as they are relatively high in carbohydrates, with approximately 20 grams of net carbs per 100 grams of cooked peas. However, they can fit into a low-carb diet if consumed in smaller quantities.
What are the health benefits of pigeon peas?
Pigeon peas are rich in nutrients such as folate, iron, and magnesium, which support heart health, energy production, and brain function. They are also high in dietary fiber, aiding digestion and promoting gut health.
What is the recommended serving size for pigeon peas?
A typical serving size for pigeon peas is about ½ cup of cooked peas, which contains approximately 120 calories, 7 grams of protein, and 6 grams of fiber. This portion provides a nutrient-dense addition to meals without excess calories.
How do pigeon peas compare to lentils?
Pigeon peas are similar to lentils in terms of protein content, with lentils providing slightly more protein at about 9 grams per 100 grams cooked. However, pigeon peas are lower in calories and contain more dietary fiber, making them an excellent alternative depending on nutritional priorities.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
