Pigeon peas (red gram), mature seeds, raw

Legumes and Legume Products Legumes

Raw pigeon peas (red gram) are nutrient‑dense legumes with ~703 kcal per 1 cup (205g) and remarkable amounts of plant protein (~44.5g) and dietary fiber (~30.7g). They provide a robust micronutrient profile including folate (~934.8µg) and essential minerals such as iron and magnesium. Their high fiber and resistant carbohydrate content support digestive health and may contribute to improved glycemic control when prepared properly. Pigeon peas are widely used in South Asian, Caribbean, and African cuisines and have a long history of cultivation as a drought‑tolerant staple crop. (My Food Data)(My Food Data

⚡ Quick Facts

Calories
703 kcal per 1 cup (205g) raw
Key Nutrient
Protein: 44.5 g per 1 cup (205g)
Key Nutrient
Carbohydrates: 128.7 g per 1 cup (205g)
Key Nutrient
Dietary Fiber: 30.7 g per 1 cup (205g)

💎 Key Nutrients

What Is Pigeon Peas? Origin and Varieties

Pigeon pea (scientific name Cajanus cajan) is a nutrient‑dense legume crop widely cultivated in tropical and subtropical regions of the world, especially South Asia, East Africa, and the Caribbean islands. The species belongs to the Fabaceae (legume) family, and its cultivation dates back at least 3,500 years, making it one of the oldest pulses domesticated for human consumption. (My Food Data) Botanically pigeon pea is distinctive for its deep root system and nitrogen‑fixing ability, which enriches soils and enhances ecosystem sustainability. It grows as either a perennial (with a productive lifespan extending several years) or as an annual, particularly for seed production. The crop’s flowers support both self‑pollination and cross‑pollination, contributing to genetic diversity among landraces and cultivated strains. (My Food Data) Pigeon peas are known by several regional names: "red gram" or "toor dal" in India, "arhar", and "gandules" in Caribbean regions. The mature seeds are harvested when pods turn a light brown and the seeds inside are firm and dry. These mature seeds are commonly split and hulled to produce dhal, which cooks more quickly and is a staple in many diets, particularly in Indian cuisine. Green pigeon peas (immature seeds) are consumed as vegetables in some regions, while leaves and young shoots form additional food sources in parts of Africa and Asia. (My Food Data)(My Food Data) Agronomically, pigeon peas are drought tolerant and adapted to low‑input agricultural systems, thriving with minimal fertilizer and irrigation. Their ability to fix atmospheric nitrogen through rhizobia symbiosis makes them valuable in crop rotations, improving soil fertility for subsequent plantings of cereals or other crops. Despite their broad utility and resilience, pigeon peas remain underutilized globally relative to other legumes like beans or lentils. Research continues into optimizing their storage, processing, and culinary applications to expand their use beyond traditional contexts. (My Food Data)(VitaLibrary

Nutrition Profile: A Detailed Breakdown

The nutritional profile of raw pigeon peas reveals a dense concentration of macronutrients and micronutrients, making them a valuable addition to plant‑based diets. In a 1 cup (205g) serving, pigeon peas deliver ~703 kcal, predominantly from carbohydrates but balanced by substantial protein and fiber content. (My Food Data)(My Food Data) ### Macronutrients - Protein (~44.5g): This serving provides a significant source of plant protein—higher than many other legumes on a per‑cup dry basis—making pigeon peas especially useful in vegetarian and vegan diets. (My Food Data)(My Food Data) - Total Carbohydrates (~128.7g): Carbohydrates are the largest macronutrient by weight, but a considerable portion (~30.7g) is dietary fiber, which slows digestion and promotes satiety and steady blood glucose response. (My Food Data)(My Food Data) - Total Fat (~3.05g): Very low in fat, with ~0.68g saturated fat and negligible trans fats, pigeon peas fit low‑fat dietary patterns. (My Food Data)(My Food Data) ### Fiber and Glycemic Response The ~30.7g dietary fiber per cup makes pigeon peas an excellent choice for digestive health; dietary fiber is linked to improved stool regularity, reduced cholesterol reabsorption, and a lower post‑prandial blood glucose rise. The combination of high fiber and resistant carbohydrates contributes to a lower glycemic response compared with refined grains, supporting blood sugar management when consumed as part of balanced meals. (medindia.net) ### Micronutrients Pigeon peas are a rich source of several micronutrients, including: - Folate (~934.8µg): Folate is essential for DNA synthesis and repair and is particularly important during pregnancy. (My Food Data)(My Food Data) - Potassium (~2853.6mg): This electrolyte supports fluid balance and cardiovascular function. (My Food Data)(My Food Data) - Iron (~10.72mg) and Magnesium (~375.15mg): Important for oxygen transport and enzymatic reactions. (My Food Data)(My Food Data) - Other minerals such as copper, zinc, manganese, and phosphorus also contribute to metabolic health. (My Food Data)(My Food Data) ### B Vitamins and Other Nutrients While pigeon peas contain minimal vitamin C and vitamin D, they supply appreciable amounts of B‑complex vitamins (like B1, B2, B3, and B6) that act as cofactors in energy metabolism. Their amino acid profile is complementary to cereal grains, making combined consumption nutritionally advantageous. (My Food Data)(My Food Data) Compared to other legumes like chickpeas or lentils, pigeon peas stand out for their folate density and micronutrient contributions, although cooking and processing methods (like soaking and boiling) will alter the final nutrient content in prepared dishes.

❤️ Health Benefits

Supports Digestive Health

High **dietary fiber** content promotes healthy bowel movements and feeds beneficial gut microbiota.

Evidence: moderate

Plant‑Based Protein Source

Provides essential amino acids that complement cereal proteins, aiding tissue repair and muscle maintenance.

Evidence: strong

Folate for Cellular Health

Folate supports DNA synthesis and may reduce the risk of neural tube defects when consumed as part of a balanced diet.

Evidence: strong

Antioxidant and Anti‑Inflammatory Potential

Bioactive phytochemicals exert antioxidant effects, which may protect cells from oxidative stress.

Evidence: preliminary

⚖️ Comparisons

Vs. Chickpeas (garbanzo beans)

Chickpeas have slightly higher fat and similar carbohydrate content but slightly less protein per dry volume than pigeon peas. (My Food Data)(HappyForks

🧊 Storage Guide

❄️
Fridge
Not recommended raw for long storage; raw green pods 3–5 days
🧊
Freezer
6–12 months dry seeds refrigerated after moisture reduction
⚠️ Signs of Spoilage:
  • smell: Sour or musty odor
  • visual: Mold growth, Discoloration
  • texture: Sticky or damp
  • when to discard: Active insect infestation or foul smell

👥 Special Considerations

elderly

Why: Fiber supports regularity and muscle maintenance.

Recommendation: Include for protein and digestive health.

athletes

Why: Protein and complex carbs support recovery.

Recommendation: Useful for plant protein.

children

Why: Supports growth with protein and fiber.

Recommendation: Serve cooked, mashed to young children.

pregnancy

Why: High folate supports fetal development.

Recommendation: Include cooked pigeon peas in balanced diet.

breastfeeding

Why: Provides protein and micronutrients.

Recommendation: Good for nutrient density.

🔬 Detailed Nutrition Profile (USDA)

Common Portions

1.00 cup (205.00g)
1.00 cup (205.00g)
Nutrient Amount Unit
Water 10.5900 g
Energy 343.0000 kcal
Energy 1435.0000 kJ
Protein 21.7000 g
Total lipid (fat) 1.4900 g
Ash 3.4500 g
Carbohydrate, by difference 62.7800 g
Fiber, total dietary 15.0000 g
Calcium, Ca 130.0000 mg
Iron, Fe 5.2300 mg
Magnesium, Mg 183.0000 mg
Phosphorus, P 367.0000 mg
Potassium, K 1392.0000 mg
Sodium, Na 17.0000 mg
Zinc, Zn 2.7600 mg
Copper, Cu 1.0570 mg
Manganese, Mn 1.7910 mg
Selenium, Se 8.2000 µg
Vitamin C, total ascorbic acid 0.0000 mg
Thiamin 0.6430 mg
Riboflavin 0.1870 mg
Niacin 2.9650 mg
Pantothenic acid 1.2660 mg
Vitamin B-6 0.2830 mg
Folate, total 456.0000 µg
Folic acid 0.0000 µg
Folate, food 456.0000 µg
Folate, DFE 456.0000 µg
Vitamin B-12 0.0000 µg
Vitamin A, RAE 1.0000 µg
Retinol 0.0000 µg
Vitamin A, IU 28.0000 IU
Vitamin D (D2 + D3), International Units 0.0000 IU
Vitamin D (D2 + D3) 0.0000 µg
Fatty acids, total saturated 0.3300 g
SFA 16:0 0.3070 g
SFA 18:0 0.0240 g
Fatty acids, total monounsaturated 0.0120 g
MUFA 18:1 0.0120 g
Fatty acids, total polyunsaturated 0.8140 g
PUFA 18:2 0.7780 g
PUFA 18:3 0.0350 g
Fatty acids, total trans 0.0000 g
Cholesterol 0.0000 mg
Tryptophan 0.2120 g
Threonine 0.7670 g
Isoleucine 0.7850 g
Leucine 1.5490 g
Lysine 1.5210 g
Methionine 0.2430 g
Cystine 0.2500 g
Phenylalanine 1.8580 g
Tyrosine 0.5380 g
Valine 0.9370 g
Arginine 1.2990 g
Histidine 0.7740 g
Alanine 0.9720 g
Aspartic acid 2.1460 g
Glutamic acid 5.0310 g
Glycine 0.8020 g
Proline 0.9550 g
Serine 1.0280 g

Source: USDA FoodData Central (FDC ID: 172436)

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