Pigeon Pea · Cajanus cajan

Pigeon peas (red gram), mature seeds, cooked, boiled, without salt

Nutrition facts per 100 g · edible portion

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Pigeon peas (red gram), mature seeds, cooked, boiled, with salt Pigeon peas (red gram), mature seeds, cooked, boiled, without salt Pigeon peas (red gram), mature seeds, raw Pigeonpeas, immature seeds, cooked, boiled, drained, with salt Pigeonpeas, immature seeds, cooked, boiled, drained, without salt Pigeonpeas, immature seeds, raw

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Pigeon peas (red gram), mature seeds, cooked, boiled, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

121 kcal Calories

14%

6.8 g Protein

23.3 g Carbs

0.4 g Fat

Good nutrient density 33/100

How many beneficial nutrients Pigeon peas (red gram), mature seeds, cooked, boiled, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Pigeon peas (red gram), mature seeds, cooked, boiled, without salt come from — the split across carbs, fat & protein.

121 kcal / serving

75% from carbs

Carbs 75%

23.3 g per serving
Fat 3%

0.4 g per serving
Protein 22%

6.8 g per serving

What Pigeon peas (red gram), mature seeds, cooked, boiled, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Copper30% Folate (B9)28% Dietary Fiber24% Manganese22% Protein14% Thiamin (B1)12% Magnesium11% Phosphorus10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	23.3 g	8%
Dietary Fiber	6.7 g	24%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.4 g	0%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	9.0 mg	—
Omega-6 Fatty Acids	196.0 mg	—
Palmitic Acid	77.0 mg	—
Stearic Acid	6.0 mg	—
Oleic Acid	3.0 mg	—
Linoleic Acid	196.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	6.8 g	14%
Histidine	241.0 mg	—
Isoleucine	245.0 mg	—
Leucine	483.0 mg	—
Lysine	474.0 mg	—
Methionine	76.0 mg	—
Phenylalanine	579.0 mg	—
Threonine	239.0 mg	—
Tryptophan	66.0 mg	—
Valine	292.0 mg	—
Alanine	303.0 mg	—
Arginine	405.0 mg	—
Aspartic Acid	669.0 mg	—
Cystine	78.0 mg	—
Glutamic Acid	1,568.0 mg	—
Glycine	250.0 mg	—
Proline	298.0 mg	—
Serine	320.0 mg	—
Tyrosine	168.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.1 mg	12%
Riboflavin (B2)	0.1 mg	5%
Niacin (B3)	0.8 mg	5%
Vitamin B6	0.1 mg	3%
Folate (B9)	111.0 mcg	28%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.3 mg	6%

Minerals	Amount	% DV
Calcium	43.0 mg	3%
Iron	1.1 mg	6%
Magnesium	46.0 mg	11%
Phosphorus	119.0 mg	10%
Potassium	384.0 mg	8%
Sodium	5.0 mg	0%
Zinc	0.9 mg	8%
Copper	0.3 mg	30%
Manganese	0.5 mg	22%
Selenium	2.9 mcg	5%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.1 g	—

About Pigeon peas (red gram), mature seeds, cooked, boiled, without salt

Known as toor dal across India and as gandules throughout the Caribbean, the pigeon pea (Cajanus cajan) is a hardy perennial legume that has fed families in Asia, Africa, and Latin America for thousands of years. Its small, round seeds shade from cream to speckled brown and taste mild, nutty, and faintly sweet. Nutritionally they pull their weight, delivering plant protein, fiber, folate, and iron for around 340 calories per 100 grams when dried, which explains their staple status in tropical kitchens.

Split and dried, they melt into the comforting Indian dal ladled over rice; in Puerto Rico they simmer with rice into the festive arroz con gandules served at holidays. Young green pigeon peas get treated as a fresh vegetable as well. You will find them sold dried, canned, and frozen, and the dried peas cook more quickly after a short soak. Stash dried pigeon peas in an airtight container somewhere cool and dry, and they will keep for many months.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Pigeon peas (red gram), mature seeds, cooked, boiled, without salt?

There are 121 calories in 100 g of Pigeon peas (red gram), mature seeds, cooked, boiled, without salt, or about 203 calories in 1 cup (168 g).

How much protein is in Pigeon peas (red gram), mature seeds, cooked, boiled, without salt?

Pigeon peas (red gram), mature seeds, cooked, boiled, without salt contains 6.8 g of protein per 100 g.

How many carbs are in Pigeon peas (red gram), mature seeds, cooked, boiled, without salt?

Pigeon peas (red gram), mature seeds, cooked, boiled, without salt has 23.3 g of carbohydrates per 100 g.

How much fat is in Pigeon peas (red gram), mature seeds, cooked, boiled, without salt?

Pigeon peas (red gram), mature seeds, cooked, boiled, without salt provides 0.4 g of total fat per 100 g.

What is Pigeon peas (red gram), mature seeds, cooked, boiled, without salt a good source of?

Pigeon peas (red gram), mature seeds, cooked, boiled, without salt is an excellent source of Copper (30% DV), Folate (B9) (28% DV), Dietary Fiber (24% DV) and Manganese (22% DV) and a good source of Protein, Thiamin (B1), Magnesium and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.