93
Legume
Pigeon Peas (Red Gram)
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.
Variants (2)
Nutrition · per ~90 g serving · ≈ ½ cup cooked
🔥 Calories
309/ 2000 kcal day
🥩Protein19.5 g39% DV
🍞Carbs56.5 g21% DV
🥑Fat1.3 g2% DV
🌿Fiber13.5 g48% DV
≈ 43g net carbs · carbs − fiber
Vitamins
- Folate410.4 mcg103% DV
- Vitamin B61.1 mg67% DV
- Thiamin0.58 mg48% DV
- Niacin2.7 mg17% DV
- Riboflavin0.17 mg13% DV
- Vitamin A0.90 iu<1% DV
Minerals
- Copper0.95 mg106% DV
- Manganese1.6 mg70% DV
- Magnesium164.7 mg39% DV
- Potassium1252.8 mg27% DV
- Phosphorus330.3 mg26% DV
- Iron4.7 mg26% DV
- Zinc2.5 mg23% DV
- Selenium7.4 mcg13% DV
- Calcium117.0 mg9% DV
- Sodium15.3 mg<1% DV
Other
- Polyunsaturated Fat0.73 g
- Saturated Fat0.30 g
- Monounsaturated Fat0.01 g
BioactivesEstimated
- Catechins (EGCG)~45 mg
- Inulin / Prebiotic fibre~2.7 g
- Polyphenols~135 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 172436
Score · 93/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Copper117% DV
- Folate114% DV
- Manganese78% DV
- Vitamin B675% DV
- Thiamin54% DV
Overview
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.
Health Benefits (5)
- Supports muscle maintenance and metabolic health through high plant-based proteinstrongAt 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
- Promotes cardiovascular health and blood pressure regulationstrongHigh potassium (1392mg) and low sodium content improve potassium-to-sodium ratio; polyphenols reduce endothelial dysfunction and arterial stiffness
- Enhances gut microbiome diversity and metabolic stabilitystrongHigh fiber (15g) and resistant starch act as prebiotics, feeding beneficial bacteria and producing short-chain fatty acids that improve insulin sensitivity and energy metabolism
- Supports homocysteine metabolism and vascular healthmoderateHigh folate content (456mcg per 100g) is essential for methylation reactions that convert homocysteine to methionine, reducing cardiovascular disease risk
- Reduces inflammation and oxidative stress through polyphenol contentmoderatePigeon peas contain catechins, ferulic acid, and other phenolic compounds that scavenge free radicals and inhibit pro-inflammatory cytokine production
Food Pairings
- ·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
Practical Tips
- ·Soak dried pigeon peas for 12-24 hours before cooking to reduce oligosaccharides (raffinose family) that cause digestive discomfort while preserving nutrient density
- ·Cook with a piece of kombu seaweed or ginger to further reduce flatulence-causing compounds and enhance mineral bioavailability
- ·Store dried pigeon peas in airtight containers in cool, dry conditions; they maintain optimal nutritional quality for 6-12 months
- ·For faster cooking, use a pressure cooker for 20-25 minutes rather than boiling for 45+ minutes, which preserves heat-sensitive vitamins like folate
- ·Sprout dried pigeon peas for 3-5 days to increase folate bioavailability by up to 30% and reduce antinutrients while maintaining protein integrity
Optimal Timing
☀️
midday
Best with food
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow pigeon peas (red gram) stacks up
Compared to other legumes
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.
Calories#17 of 27
343kcalvs254kcal avg
+35% above category average
Protein#10 of 27
21.7gvs17.9g avg
+21% above category average
Fiber#6 of 27
15gvs7.6g avg
+97% above category average
Copper#3 of 23
1.1mgvs0.7mg avg
+63% above category average
Folate#3 of 23
456mcgvs200mcg avg
+128% above category average
Manganese#7 of 24
1.8mgvs1.5mg avg
+16% above category average
Vitamin B6#5 of 17
1.3mgvs0.8mg avg
+61% above category average
Common questions
What people ask about pigeon peas (red gram)
What is pigeon peas (red gram)?
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.
Is pigeon peas (red gram) healthy?
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.
Is pigeon peas (red gram) high in protein?
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).
Is pigeon peas (red gram) high in fiber?
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).
What vitamins and minerals are in pigeon peas (red gram)?
In a 90 g serving, pigeon peas (red gram) is highest in Copper (~106% DV), Folate (~103% DV), Manganese (~70% DV), Vitamin B6 (~67% DV), Thiamin (~48% DV).
Is pigeon peas (red gram) keto-friendly?
Not really. A 90 g serving has about 43 g of net carbs (56.5 g total minus 13.5 g fiber).
When is the best time to eat pigeon peas (red gram)?
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
How much pigeon peas (red gram) should I eat?
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.
What pairs well with pigeon peas (red gram)?
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.
Related supplements
Supplements that mirror Pigeon Peas (Red Gram)'s nutrient profile
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.
Connect the dots
Signature nutrients in Pigeon Peas (Red Gram)
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.