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[N]extrient

Pigeon Peas (red Gram) (Raw)

SR Legacy·Comprehensive Reference Data

Pigeon peas (red gram), mature seeds, raw

Legumes and Legume Products

A 100g serving covers 117% of the daily recommended Copper, making Pigeon Peas (red Gram) (Raw) one of the more concentrated dietary sources of this nutrient. Pigeon Peas (red Gram) (Raw) stands out for its lean protein profile — 21.7g of protein with only 1.5g of fat per 100g. Pigeon Peas (red Gram) (Raw) packs 343 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 17mg of sodium, Pigeon Peas (red Gram) (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Pigeon Peas (red Gram) (Raw) provides 15g of dietary fiber per 100g (54% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Pigeon Peas (red Gram) (Raw) delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value.

Calories343KCAL
Protein21.7G
Fat1.5G
Carbs62.8G
Fiber15G

Calorie Distribution

352kcal
  • Protein25%21.7 g
  • Fat4%1.5 g
  • Carbs71%62.8 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water10.6G
Energy343KCAL
Protein21.7G
Total lipid (fat)1.5G
Carbohydrate, by difference62.8G
Fiber, total dietary15.0G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.64MG
Riboflavin0.19MG
Niacin3.0MG
Vitamin B-60.28MG
Folate, total456UG
Vitamin B-120UG
Vitamin A, RAE1.0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca130MG
Iron, Fe5.2MG
Magnesium, Mg183MG
Phosphorus, P367MG
Potassium, K1392MG
Sodium, Na17.0MG
Zinc, Zn2.8MG
Copper, Cu1.1MG
Manganese, Mn1.8MG
Selenium, Se8.2UG
Energy1435kJ
Ash3.5G
Pantothenic acid1.3MG
Folic acid0UG
Folate, food456UG
Folate, DFE456UG
Retinol0UG
Vitamin A, IU28.0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.33G
SFA 16:00.31G
SFA 18:00.02G
Fatty acids, total monounsaturated0.01G
MUFA 18:10.01G
Fatty acids, total polyunsaturated0.81G
PUFA 18:20.78G
PUFA 18:30.04G
Fatty acids, total trans0G
Tryptophan0.21G
Threonine0.77G
Isoleucine0.79G
Leucine1.5G
Lysine1.5G
Methionine0.24G
Cystine0.25G
Phenylalanine1.9G
Tyrosine0.54G
Valine0.94G
Arginine1.3G
Histidine0.77G
Alanine0.97G
Aspartic acid2.1G
Glutamic acid5.0G
Glycine0.80G
Proline0.95G
Serine1.0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (205g)70344.5g3.1g128.7g

Scaled from Pigeon Peas (red Gram) (Raw)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Pigeon Peas (red Gram) (Raw) is a excellent source of Fiber (54% DV) — see top foods ranked by Fiber
  • Pigeon Peas (red Gram) (Raw) is a excellent source of Magnesium (44% DV) — see top foods ranked by Magnesium
  • Pigeon Peas (red Gram) (Raw) is a excellent source of Protein (43% DV) — see top foods ranked by Protein
  • Pigeon Peas (red Gram) (Raw) is a excellent source of Potassium (30% DV) — see top foods ranked by Potassium
  • Pigeon Peas (red Gram) (Raw) is a excellent source of Iron (29% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 1392mg of potassium per 100g, individuals on a renal diet should moderate their intake of Pigeon Peas (red Gram) (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Pigeon Peas (red Gram) (Raw) is naturally low in sodium at 17mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (15.0g) and low fat profile makes Pigeon Peas (red Gram) (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Pigeon Peas (red Gram) (Raw) provides 5.2mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 2% (#165 of 8,262)
  • Potassium: top 2% (#165 of 8,262)
  • Magnesium: top 3% (#248 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories343
% Daily Value*
Total Fat 1.5G2%
Cholesterol 0MG0%
Sodium 17.0MG1%
Total Carbohydrate 62.8G23%
Dietary Fiber 15.0G54%
Total Sugars 0
Protein 21.7G43%
Vitamin D 0UG0%
Calcium 130MG10%
Iron 5.2MG29%
Potassium 1392MG30%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172436.

View on USDA FoodData Central →