scored 86/100
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.
16.9 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 86.
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.
High fiber (5.1g) and resistant starch slow carbohydrate digestion, reducing postprandial glucose spikes and improving insulin sensitivity
Folate reduces homocysteine; fiber lowers LDL cholesterol; potassium-rich profile supports healthy blood pressure; polyphenols reduce inflammatory markers
Folate and choline support neurotransmitter synthesis and myelin formation; antioxidant polyphenols protect against neuroinflammation
Magnesium (68mg) and phosphorus (127mg) work synergistically with calcium to support bone matrix formation and mineralization
Resistant starch and insoluble fiber serve as selective substrates for beneficial bacteria, increasing short-chain fatty acid production
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
Breaks a fast
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
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.
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.
Pigeonpea scores 86/100 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.
Not particularly. A 90 g serving provides about 6.5 g of protein (~13% of the 50 g daily value).
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).
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).
Not really. A 90 g serving has about 16.9 g of net carbs (21.5 g total minus 4.6 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients pigeonpea contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.