Pigeonpea
Pigeonpea is a protein-rich legume with 7.2g protein per 100g and exceptional fiber content, making it a nutrient-dense staple for supporting cardiovascular and metabolic health.
Variants (2)
Nutrition · per ~90 g serving · ≈ ½ cup cooked
- Vitamin C35.1 mg39% DV
- Folate155.7 mcg39% DV
- Vitamin B60.61 mg36% DV
- Thiamin0.36 mg30% DV
- Vitamin K21.6 mcg18% DV
- Niacin2.0 mg12% DV
- Riboflavin0.15 mg12% DV
- Choline41.2 mg7% DV
- Vitamin E0.35 mg2% DV
- Vitamin A2.7 iu<1% DV
- Manganese0.52 mg22% DV
- Magnesium61.2 mg15% DV
- Copper0.12 mg13% DV
- Potassium496.8 mg11% DV
- Phosphorus114.3 mg9% DV
- Zinc0.94 mg9% DV
- Iron1.4 mg8% DV
- Calcium37.8 mg3% DV
- Selenium1.4 mcg2% DV
- Sodium4.5 mg<1% DV
- Polyunsaturated Fat0.79 g
- Saturated Fat0.32 g
- Monounsaturated Fat0.01 g
- Inulin / Prebiotic fibre~2.7 g
- Choline~135 mg
- Polyphenols~135 mg
Score · 85/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C43% DV
- Folate43% DV
- Vitamin B640% DV
- Thiamin33% DV
- Manganese25% DV
Overview
Pigeonpea (Cajanus cajan) is a drought-resistant legume native to the Indian subcontinent and widely cultivated across Africa, Asia, and the Caribbean. It has been a dietary cornerstone for millennia in traditional medicine systems, particularly valued for its sustained-release carbohydrates and complete amino acid profile when combined with grains. With 5.1g of dietary fiber per 100g, pigeonpea supports glycemic control and prebiotic-driven gut health, while its high folate content (173 mcg) is critical for DNA synthesis and homocysteine metabolism—key markers in cardiovascular longevity. The presence of polyphenols, particularly catechins and quercetin, contributes to its antioxidant capacity. Pigeonpea's low sodium-to-potassium ratio (5:552) supports blood pressure regulation, while its magnesium and phosphorus content strengthens bone mineralization. The legume's resistant starch fraction increases with cooking and cooling, enhancing metabolic benefits and reducing glycemic load. Rich in choline (45.8mg), it supports cognitive function and lipid metabolism. Pigeonpea's accessibility, affordability, and climate resilience make it a cornerstone food for sustainable longevity nutrition.
Health Benefits (5)
- Blood glucose regulation and type 2 diabetes risk reductionstrongHigh fiber (5.1g) and resistant starch slow carbohydrate digestion, reducing postprandial glucose spikes and improving insulin sensitivity
- Cardiovascular disease preventionmoderateFolate reduces homocysteine; fiber lowers LDL cholesterol; potassium-rich profile supports healthy blood pressure; polyphenols reduce inflammatory markers
- Cognitive function and neural healthmoderateFolate and choline support neurotransmitter synthesis and myelin formation; antioxidant polyphenols protect against neuroinflammation
- Bone health and mineral densitymoderateMagnesium (68mg) and phosphorus (127mg) work synergistically with calcium to support bone matrix formation and mineralization
- Gut microbiota diversity and prebioticsmoderateResistant starch and insoluble fiber serve as selective substrates for beneficial bacteria, increasing short-chain fatty acid production
Food Pairings
- ·Pair with turmeric and black pepper because curcumin's bioavailability increases with piperine, and both enhance the anti-inflammatory effects of pigeonpea's polyphenols
- ·Combine with whole grains (brown rice, millet) to create a complete protein profile with all nine essential amino acids and improve mineral bioavailability through complementary nutrient ratios
- ·Pair with vitamin C-rich foods (tomatoes, bell peppers, citrus) to enhance non-heme iron absorption from the legume and boost overall antioxidant capacity
- ·Mix with leafy greens (spinach, kale) to synergize folate content and provide additional magnesium for cardiovascular and bone health benefits
Practical Tips
- ·Soak dried pigeonpeas for 8-12 hours before cooking to reduce phytic acid content by up to 50%, improving mineral bioavailability
- ·Cook pigeonpeas thoroughly and refrigerate for 24 hours to maximize resistant starch formation, which increases when cooled; this enhances metabolic benefits
- ·Source split or hulled pigeonpeas for faster cooking (25-30 minutes) without compromising nutritional content; whole peas require 45-60 minutes
- ·Store dried pigeonpeas in airtight containers in cool, dark conditions for up to 12 months; fresh frozen varieties retain nutrient density and offer convenience
- ·Include pigeonpea flour in smoothies or baked goods to increase protein and fiber intake without requiring long cooking times
Optimal Timing
Pigeonpea's sustained carbohydrate release and high fiber content make it ideal for lunch, providing steady energy and satiety through the afternoon while maximizing nutrient absorption when digestive function peaks
Pigeonpea can be consumed at any meal but is most supportive of circadian-aligned eating patterns at midday; include it post-workout for protein synthesis and carbohydrate replenishment
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other legumes
Per 100 g of the default form. Bars show how much higher or lower pigeonpea is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about pigeonpea
What is pigeonpea?
Pigeonpea is classified as a legume. Pigeonpea is a protein-rich legume with 7.2g protein per 100g and exceptional fiber content, making it a nutrient-dense staple for supporting cardiovascular and metabolic health.
Is pigeonpea healthy?
Pigeonpea scores 85/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Folate, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is pigeonpea high in protein?
Not particularly. A 90 g serving provides about 6.5 g of protein (~13% of the 50 g daily value).
Is pigeonpea high in fiber?
It's a moderate source of fiber. A 90 g serving provides about 4.6 g of fiber (~16% of the 28 g daily value).
What vitamins and minerals are in pigeonpea?
In a 90 g serving, pigeonpea is highest in Vitamin C (~39% DV), Folate (~39% DV), Vitamin B6 (~36% DV), Thiamin (~30% DV), Manganese (~22% DV).
Is pigeonpea keto-friendly?
Not really. A 90 g serving has about 16.9 g of net carbs (21.5 g total minus 4.6 g fiber).
When is the best time to eat pigeonpea?
Best in the midday. Pigeonpea's sustained carbohydrate release and high fiber content make it ideal for lunch, providing steady energy and satiety through the afternoon while maximizing nutrient absorption when digestive function peaks
How much pigeonpea should I eat?
A typical serving is around 90 g (~122 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 pigeonpea alongside several other legume sources.
What pairs well with pigeonpea?
Pigeonpea pairs nicely with: Pair with turmeric and black pepper because curcumin's bioavailability increases with piperine, and both enhance the anti-inflammatory effects of pigeonpea's polyphenols; Combine with whole grains (brown rice, millet) to create a complete protein profile with all nine essential amino acids and improve mineral bioavailability through complementary nutrient ratios; Pair with vitamin C-rich foods (tomatoes, bell peppers, citrus) to enhance non-heme iron absorption from the legume and boost overall antioxidant capacity; Mix with leafy greens (spinach, kale) to synergize folate content and provide additional magnesium for cardiovascular and bone health benefits.
Supplements that mirror Pigeonpea's nutrient profile
Encyclopedia entries that supply the same signature nutrients pigeonpea contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pigeonpea
These are the nutrients pigeonpeacontributes 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.