Pigeon Peas (Red Gram) – Mature Seeds, Cooked, Boiled with Salt
Pigeon peas, also known as red gram, are a rich and versatile legume commonly used in various cuisines around the world. When cooked, these peas offer a mild, slightly nutty flavor and provide a wealth of essential nutrients, making them a fantastic addition to your meals. In this nutritional breakdown, we focus on the mature seeds of pigeon peas, boiled with salt.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 121 kcal |
| Protein | 6.76 g |
| Total Fat | 0.38 g |
| Saturated Fat | 0.083 g |
| Carbohydrates | 23.25 g |
| Dietary Fiber | 6.7 g |
| Sugar | 0.0 g |
| Calcium | 43.0 mg |
| Iron | 1.11 mg |
| Magnesium | 46.0 mg |
| Phosphorus | 119.0 mg |
| Potassium | 384.0 mg |
| Sodium | 241.0 mg |
| Zinc | 0.9 mg |
| Copper | 0.269 mcg |
| Manganese | 0.501 mg |
| Selenium | 2.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.146 mg |
| Riboflavin (Vitamin B2) | 0.059 mg |
| Niacin (Vitamin B3) | 0.781 mg |
| Vitamin B6 | 0.05 mg |
| Folate (Vitamin B9) | 111.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Dietary Considerations
Pigeon peas are an excellent source of plant-based protein, providing 6.76 grams of protein per 100 grams. They are also low in fat, with just 0.38 grams of total fat, making them a healthy addition to a balanced diet. Furthermore, these peas are rich in dietary fiber, offering 6.7 grams per serving, which is beneficial for digestive health and can help in maintaining a healthy weight.
Packed with essential minerals like potassium (384 mg), phosphorus (119 mg), and magnesium (46 mg), pigeon peas help support bone health, regulate blood pressure, and aid in muscle function. The sodium content (241 mg) is relatively high due to the addition of salt during cooking, so it is important to be mindful of your total sodium intake, especially if you’re watching your salt consumption for health reasons.
Although pigeon peas do not contain significant amounts of Vitamin C, Vitamin A, or Vitamin E, they provide other vital nutrients, including thiamin, niacin, riboflavin, and folate, which contribute to energy production, skin health, and red blood cell formation.
Allergen Information
Pigeon peas are considered safe for most individuals, but as with any legume, some people may have an allergy or sensitivity to them. Always ensure that you are not allergic to this legume before incorporating it into your diet. Additionally, due to the added salt during cooking, individuals with sodium restrictions should be cautious of their intake.
Dietary Preferences
Pigeon peas are naturally gluten-free and suitable for vegan and vegetarian diets. They are also an excellent choice for individuals following a plant-based diet looking to increase their protein intake.
Cooking Tips
Pigeon peas can be enjoyed in a variety of ways. You can use them in soups, stews, curries, or salads. When boiling pigeon peas, it is essential to ensure they are thoroughly cooked to soften their texture and bring out their mild, nutty flavor. If you are looking for a low-sodium option, you can omit the added salt during cooking or use a salt substitute.
Conclusion
Pigeon peas (red gram) are a nutrient-dense legume that offers a great source of protein, fiber, and essential minerals. Their mild flavor and versatility make them an ideal ingredient for a wide range of dishes, from soups to salads, making them a valuable addition to any kitchen. Whether you’re looking to boost your plant-based protein intake or enjoy a delicious, healthy legume, pigeon peas are an excellent choice.
