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.
MuscleBlood PressureGutHeartInflammationProtein
Nutrition per ~90 g · ½ cup cooked
Form
309kcal
Protein19.5 g
Carbs56.5 g
Fat1.3 g
Fiber13.5 g
43.0 g net carbs after fiber.
Vitamins
Folate410 mcg103%
Thiamin0.58 mg48%
Pantothenic Acid1.1 mg23%
Niacin2.7 mg17%
Vitamin B60.25 mg15%
Riboflavin0.17 mg13%
Vitamin A25.2 iu1%
Vitamin A0.90 mcg0%
Minerals & other
Copper0.95 mg106%
Manganese1.6 mg70%
Magnesium165 mg39%
Potassium1253 mg27%
Phosphorus330 mg26%
Iron4.7 mg26%
Zinc2.5 mg23%
Selenium7.4 mcg13%
Calcium117 mg9%
Sodium15.3 mg1%
Saturated Fat0.30 g—
Monounsaturated Fat0.011 g—
Polyunsaturated Fat0.73 g—
Bioactives estimated
Catechins (EGCG)~45 mg
Inulin / Prebiotic fibre~2.7 g
Polyphenols~135 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density35.0/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality12.0/15How much protein it delivers, by absolute grams and per calorie.
Bioactives11.7/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber10.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
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.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 proteinstrong
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
Promotes cardiovascular health and blood pressure regulationstrong
High potassium (1392mg) and low sodium content improve potassium-to-sodium ratio; polyphenols reduce endothelial dysfunction and arterial stiffness
Enhances gut microbiome diversity and metabolic stabilitystrong
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
Supports homocysteine metabolism and vascular healthmoderate
High 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 contentmoderate
Pigeon peas contain catechins, ferulic acid, and other phenolic compounds that scavenge free radicals and inhibit pro-inflammatory cytokine production
Pairs 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
In the kitchen
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
When to eat it 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
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