scored 93/100
Pigeon peas (red gram) are a nutrient-dense legume delivering 21.7g protein and 15g fiber per 100g, making them an exceptional plant-based protein source for sustained energy and digestive health.
43.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Pigeon peas are a drought-resistant legume native to the Indian subcontinent and widely cultivated across tropical and subtropical regions. They have been a dietary staple in South Asian, African, and Caribbean cuisines for centuries. Nutritionally, pigeon peas stand out for their exceptional protein content (21.7g per 100g), making them one of the most protein-rich legumes available. Their high fiber content (15g per 100g) supports gut microbiome health and metabolic stability. The mineral profile is remarkable: potassium (1392mg) supports cardiovascular function, folate (456mcg) aids in homocysteine metabolism and DNA synthesis, and iron (5.23mg) combined with plant compounds supports oxygen transport. The low sodium and high polyphenol content position pigeon peas as beneficial for blood pressure regulation and inflammation management. For longevity, the combination of high plant protein, resistant starch, and bioactive polyphenols supports healthy aging by promoting metabolic health, reducing cardiovascular disease risk, and supporting cognitive function through improved cerebrovascular health.
At 21.7g protein per 100g, pigeon peas provide all essential amino acids in adequate quantities, supporting lean muscle preservation and protein turnover in aging adults
High potassium (1392mg) and low sodium content improve potassium-to-sodium ratio; polyphenols reduce endothelial dysfunction and arterial stiffness
High fiber (15g) and resistant starch act as prebiotics, feeding beneficial bacteria and producing short-chain fatty acids that improve insulin sensitivity and energy metabolism
High folate content (456mcg per 100g) is essential for methylation reactions that convert homocysteine to methionine, reducing cardiovascular disease risk
Pigeon peas contain catechins, ferulic acid, and other phenolic compounds that scavenge free radicals and inhibit pro-inflammatory cytokine production
Pigeon peas' high carbohydrate content (62.78g) and resistant starch optimize glycogen replenishment and sustained energy during midday hours; their high folate and magnesium support afternoon cognitive function without sleep disruption
Breaks a fast
Pigeon peas are appropriate for any meal; can be consumed post-workout for protein and carbohydrate replenishment, though midday consumption maximizes circadian alignment with metabolic processes
Per 100 g of the default form. Bars show how much higher or lower pigeon peas (red gram) is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pigeon Peas (Red Gram) is classified as a legume. Pigeon peas (red gram) are a nutrient-dense legume delivering 21.7g protein and 15g fiber per 100g, making them an exceptional plant-based protein source for sustained energy and digestive health.
Pigeon Peas (Red Gram) scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Folate, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 90 g serving provides about 19.5 g of protein (~39% of the 50 g daily value).
Yes — it's a high-fiber food. A 90 g serving provides about 13.5 g of fiber (~48% of the 28 g daily value).
In a 90 g serving, pigeon peas (red gram) is highest in Copper (~106% DV), Folate (~103% DV), Manganese (~70% DV), Thiamin (~48% DV), Magnesium (~39% DV).
Not really. A 90 g serving has about 43 g of net carbs (56.5 g total minus 13.5 g fiber).
Best in the midday. Pigeon peas' high carbohydrate content (62.78g) and resistant starch optimize glycogen replenishment and sustained energy during midday hours; their high folate and magnesium support afternoon cognitive function without sleep disruption
A typical serving is around 90 g (~309 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pigeon peas (red gram) alongside several other legume sources.
Pigeon Peas (Red Gram) pairs nicely with: Pair with turmeric because curcumin enhances polyphenol bioavailability and synergistically reduces systemic inflammation; Combine with vitamin C-rich foods (citrus, tomatoes, peppers) because ascorbic acid significantly increases non-heme iron absorption from pigeon peas; Serve with whole grains (brown rice, millet) because complementary amino acid profiles create a complete protein with optimal essential amino acid ratios; Mix with fermented foods (yogurt, miso, tempeh) because probiotics and enzymes enhance nutrient bioavailability and support gut microbiome colonization.
Encyclopedia entries that supply the same signature nutrients pigeon peas (red gram) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pigeon peas (red gram) contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.