Calories in Pigeon Peas: Full Nutrition Breakdown

Pigeon peas are a protein-rich tropical legume that serves as a dietary staple across the Caribbean, India, and East Africa. One cup of cooked pigeon peas provides approximately 11.4 grams of protein, 11.3 grams of fiber, and is an excellent source of folate, thiamine, and manganese. Known as toor dal in Indian cuisine and gandules in Latin American cooking, they have a slightly nutty, earthy flavor.

Calories by serving size:

Pigeon peas are notably high in folate, providing about 76% of the daily value per cup of cooked peas. They also contain meaningful amounts of copper and phosphorus, which play important roles in iron metabolism and bone health respectively.

Frequently Asked Questions (FAQ)

What are pigeon peas, and what are they called in other cuisines?

Pigeon peas (Cajanus cajan) are a tropical legume cultivated for thousands of years across Asia, Africa, and the Americas. In Indian cuisine, they are known as toor dal or arhar dal and are the base for one of the most popular lentil dishes in South Asia. In the Caribbean and Latin America, they are called gandules or gungo peas and are central to dishes like arroz con gandules.

How do pigeon peas compare to chickpeas?

Pigeon peas are lower in calories and fat than chickpeas, with about 204 calories per cup compared to 269 for chickpeas. Chickpeas provide slightly more protein (14.5 g vs 11.4 g) and have a firmer texture, while pigeon peas cook down to a softer consistency ideal for dals and stews. Both are excellent sources of fiber and plant-based protein.

How are pigeon peas used in Caribbean rice and peas?

In Caribbean cooking, pigeon peas are simmered with rice, coconut milk, thyme, and scotch bonnet pepper to create the classic dish known as rice and peas. The peas add protein, fiber, and a subtle earthy flavor that complements the richness of the coconut milk. This dish is a staple at holiday meals and Sunday dinners throughout Jamaica, Trinidad, and other Caribbean islands.

How much protein and folate do pigeon peas contain?

One cup of cooked pigeon peas provides about 11.4 grams of protein and approximately 305 micrograms of folate, which is about 76% of the daily value. Folate is essential for DNA synthesis, red blood cell formation, and is especially critical during early pregnancy. The combination of protein and folate makes pigeon peas particularly valuable in plant-based diets.

What is the difference between dried and canned pigeon peas?

Dried pigeon peas require soaking for several hours and about 45 to 60 minutes of cooking, but they have a firmer texture and more robust flavor than canned versions. Canned pigeon peas are pre-cooked and ready to use, making them a convenient option, though they may contain 300 to 500 mg of added sodium per serving. Draining and rinsing canned pigeon peas removes roughly 40% of the excess sodium.