Pigeon pea calories vary based on the type and preparation method. Research from PMC shows that pigeon pea is a protein-rich legume with excellent nutritional profile:

Mature Dry Pigeon Pea Seeds (per 100g):
• Calories: 343 kcal
• Protein: 21.7g (complete amino acid profile)
• Carbohydrates: 62.8g (complex carbohydrates)
• Fat: 1.5g (very low fat content)
• Fiber: 15.0g (excellent for digestion)
• Iron: 5.2mg (29% DV)

Fresh Green Pigeon Pea (per 100g):
• Calories: 136 kcal (lower due to water content)
• Protein: 7.2g (high quality plant protein)
• Carbohydrates: 23.9g (natural sugars and starch)
• Fat: 1.6g (minimal fat)
• Fiber: 5.1g (supports digestive health)
• Vitamin C: 39mg (43% DV)

Calculate your daily calorie needs with our BMR calculator to see how pigeon pea fits into your nutrition plan.

Pigeon Pea Serving Size Guidelines

Standard Serving: One cup of cooked pigeon pea (200g) provides about 230 calories and serves as an excellent source of plant-based protein and fiber.

Common Serving Sizes:
• 1 tablespoon raw (15g): 51 calories
• 1/4 cup raw (60g): 206 calories
• 1/2 cup raw (120g): 412 calories
• 1 cup cooked (200g): 230 calories
• 100g raw: 343 calories

Portion Control: Pigeon pea is nutrient-dense and provides sustained energy due to its high protein and fiber content. Plan your daily macros accordingly to optimize your nutritional intake.

Pigeon pea is a nutrient-dense legume that provides exceptional nutritional benefits. Studies from ScienceDirect demonstrate that pigeon pea offers unique health benefits due to its rich nutritional composition.

Key Nutrients (per 100g mature dry pigeon pea):
• High-Quality Protein: 21.7g (contains all essential amino acids)
• Complex Carbohydrates: 62.8g (sustained energy release)
• Dietary Fiber: 15.0g (supports digestive health)
• Iron: 5.2mg (29% DV – prevents anemia)
• Magnesium: 183mg (44% DV – supports muscle function)
• Phosphorus: 367mg (52% DV – bone health)
• Potassium: 1392mg (30% DV – heart health)
• Folate: 456mcg (114% DV – cell division)

Essential Amino Acids: Pigeon pea contains all essential amino acids, making it a complete protein source for vegetarians and vegans. Calculate your daily protein needs to optimize your pigeon pea consumption.

Pigeon Pea Processing and Nutritional Impact

Fresh vs. Mature Seeds: Fresh green pigeon pea contains higher vitamin C (39mg/100g) and water content, while mature dry seeds have concentrated protein and minerals.

Sprouting Benefits: Sprouted pigeon pea shows improved protein digestibility and enhanced vitamin content, making nutrients more bioavailable.

Processing Effects: Dehulling reduces fiber content but concentrates protein. Roasting enhances flavor while maintaining most nutrients. Use our BMI calculator to assess your overall health status.

Is pigeon pea suitable for daily consumption?

Yes, pigeon pea can be consumed daily as part of a balanced diet. Its high protein and fiber content make it an excellent choice for regular consumption, supporting muscle health and digestive wellness.

How does pigeon pea compare to other legumes nutritionally?

Pigeon pea is superior to many legumes due to its complete amino acid profile, high lysine content, and excellent mineral composition. It provides more protein than most beans and lentils while being easier to digest.

What makes pigeon pea special for food security?

Pigeon pea is drought-resistant, grows in poor soils, and provides high-quality nutrition, making it crucial for food security in developing regions. It can produce food when other crops fail due to adverse conditions.

Is pigeon pea suitable for athletes and active individuals?

Absolutely! Pigeon pea provides high-quality protein for muscle recovery and complex carbohydrates for sustained energy. It’s particularly useful for plant-based athletes. Use our exercise calorie calculator to determine how pigeon pea fits into your training nutrition plan.

Important Nutritional Disclaimer & Data Sources

Educational Purpose: The nutritional information provided is for educational purposes only and should not replace professional medical or dietary advice. Individual nutritional needs vary based on age, gender, activity level, health conditions, and metabolic factors.

Dietary Guidance: Pigeon pea should be part of a varied, balanced diet. Individuals with specific health conditions should consult healthcare providers before making significant dietary changes.

Data Accuracy: Nutritional values are based on peer-reviewed research from food science journals and food composition databases. Actual values may vary by ±10-15% based on variety, growing conditions, and preparation techniques.

Research Sources: Data compiled from studies on pigeon pea nutrition, protein quality, and health benefits published in reputable scientific journals including PMC and ScienceDirect databases.