Pigeon peas (red gram), mature seeds, raw
* 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 | 0.6 MG | 54% | |
| Riboflavin | 0.2 MG | 14% | |
| Niacin | 3.0 MG | 19% | |
| Pantothenic acid | 1.3 MG | 25% | |
| Vitamin B-6 | 0.3 MG | 17% | |
| Folate, total | 456 UG | 114% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 130 MG | 10% | |
| Iron, Fe | 5.2 MG | 29% | |
| Magnesium, Mg | 183 MG | 44% | |
| Phosphorus, P | 367 MG | 29% | |
| Potassium, K | 1,392 MG | 30% | |
| Sodium, Na | 17 MG | 1% | |
| Zinc, Zn | 2.8 MG | 25% | |
| Copper, Cu | 1.1 MG | 117% | |
| Manganese, Mn | 1.8 MG | 78% | |
| Selenium, Se | 8.2 UG | 15% |
Nutrition Highlights
- Excellent source of protein with 21.7g per 100g, great for muscle building and recovery.
- Very low in fat (1.5g per 100g).
- High in dietary fiber (15g per 100g), supporting digestive health.
- Good source of Iron, Fe (29% DV).
- Good source of Magnesium, Mg (44% DV).
- Good source of Phosphorus, P (29% DV).
About Pigeon peas (red gram), mature seeds, raw
These small, round legumes are a staple in many tropical and subtropical cuisines, prized for their earthy flavor and hearty texture. When raw, they are hard and require soaking and cooking before consumption, making them ideal for slow-cooked dishes. They are an excellent source of plant-based protein, offering over 21 grams per 100 grams, which makes them a valuable ingredient for vegetarians and vegans. Their high fiber content—15 grams per 100 grams—supports digestive health and helps maintain steady blood sugar levels. Additionally, they provide complex carbohydrates that release energy slowly, making them a filling and sustaining food choice.
In the kitchen, they are often used in soups, stews, curries, and rice dishes, particularly in Indian, Caribbean, and African cuisines. They can also be ground into flour for flatbreads or used in sprouted form for added nutritional benefits. Because they are naturally low in fat and contain no cholesterol, they fit well into heart-healthy diets. However, like other legumes, they contain antinutrients such as phytates, which can be reduced by soaking or sprouting to improve mineral absorption. Their versatility, nutrient density, and long shelf life make them a practical and nutritious addition to a balanced diet.
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