Pigeon peas (red gram), mature seeds, cooked, boiled, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 12% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.8 MG | 5% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 3% | |
| Folate, total | 111 UG | 28% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 43 MG | 3% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 46 MG | 11% | |
| Phosphorus, P | 119 MG | 10% | |
| Potassium, K | 384 MG | 8% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 0.9 MG | 8% | |
| Copper, Cu | 0.3 MG | 30% | |
| Manganese, Mn | 0.5 MG | 22% | |
| Selenium, Se | 2.9 UG | 5% |
Nutrition Highlights
- Very low in fat (0.4g per 100g).
- High in dietary fiber (6.7g per 100g), supporting digestive health.
- Good source of Copper, Cu (30% DV).
- Good source of Manganese, Mn (22% DV).
- Good source of Folate, total (28% DV).
About Pigeon peas (red gram), mature seeds, cooked, boiled, without salt
These small, round legumes are a staple in many tropical and subtropical cuisines, particularly in South Asia, Africa, and the Caribbean. When fully mature and dried, they are cooked until tender and develop a slightly nutty, earthy flavor with a creamy yet firm texture. They are often used in hearty dishes like Indian dals, Caribbean rice and peas, and various stews, where they absorb spices and seasonings beautifully.
Nutritionally, they are a powerhouse of plant-based protein and dietary fiber, making them excellent for supporting muscle maintenance and digestive health. With a low fat content and a good amount of complex carbohydrates, they provide sustained energy without causing sharp blood sugar spikes. They also contain important micronutrients like folate, magnesium, and potassium, which contribute to heart health and cellular function. Because they are naturally low in sodium when prepared without added salt, they fit well into heart-healthy and blood pressure-conscious diets. Their combination of protein, fiber, and slow-digesting carbs makes them a smart choice for vegetarians, vegans, and anyone looking to add more nutrient-dense, whole foods to their meals.
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