Cajanus cajan
2 associations assessed — none with dependable human evidence behind them yet. Strongest first.
A tropical shrub legume grown from India to the Caribbean, sold split and skinned as toor dal or green in the pod as gandules. The USDA reference entry is for the raw dry mature seed, which expands considerably on cooking.
Also known as Toor dal, Arhar dal, Red gram, Gandules, Gungo pea
What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.
Evidence is limited. Pigeon peas produce the low post-meal glucose response typical of pulses, but the published trials are small and the category evidence is doing most of the work.
Insufficient evidence. Not enough human research to say anything useful yet.
Has been studied as a protein source in largely vegetarian diets. Pigeon pea protein is low in methionine, so its quality improves markedly when it is eaten with rice or wheat across the day, and there are few trials measuring muscle outcomes directly.
Insufficient evidence. Not enough human research to say anything useful yet.
Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.
AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.
| Nutrient | Amount | % DV |
|---|---|---|
| Macronutrients | ||
| Calories | 343 kcal | 17% |
| Protein | 21.7 g | 43% |
| Total fat | 1.49 g | 2% |
| Carbohydrate | 62.8 g | 23% |
| Fibre | 15 g | 54% |
| Water | 10.6 g | — |
| Fats | ||
| Saturated fat | 0.33 g | 2% |
| Monounsaturated fat | 0.012 g | — |
| Polyunsaturated fat | 0.814 g | — |
| Cholesterol | 0 mg | 0% |
| Linoleic acid (omega-6) | 0.778 g | — |
| Vitamins | ||
| Vitamin A | 1 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.643 mg | 54% |
| Riboflavin (B2) | 0.187 mg | 14% |
| Niacin (B3) | 2.96 mg | 19% |
| Pantothenic acid (B5) | 1.27 mg | 25% |
| Vitamin B6 | 0.283 mg | 17% |
| Folate | 456 µg | 114% |
| Vitamin B12 | 0 µg | 0% |
| Minerals | ||
| Calcium | 130 mg | 10% |
| Iron | 5.23 mg | 29% |
| Magnesium | 183 mg | 44% |
| Phosphorus | 367 mg | 29% |
| Potassium | 1392 mg | 30% |
| Sodium | 17 mg | 1% |
| Zinc | 2.76 mg | 25% |
| Copper | 1.06 mg | 117% |
| Manganese | 1.79 mg | 78% |
| Selenium | 8.2 µg | 15% |
| Other measured compounds | ||
| Ash | 3.45 g | — |
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
Source record: Pigeon peas (red gram), mature seeds, raw (USDA FoodData Central, FDC ID 172436).
% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.
Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.
Polyphenol (class)
An umbrella term for thousands of plant phenolic compounds. Useful as a category, but a "high polyphenol" figure says nothing about which compounds…
Fermentable carbohydrate
Starch that escapes digestion in the small intestine and is fermented in the colon. Cooking and cooling starchy foods increases the amount present.
Glycoside
Soap-like glycosides in legumes and quinoa. Bitter, which is why quinoa is rinsed before cooking.
Phosphate ester
The main phosphorus store in seeds. Reduces absorption of iron and zinc from the same meal; soaking, sprouting and fermentation lower it.
Polyphenol
Astringent polyphenols that bind proteins and minerals — the reason tea with a meal reduces non-heme iron absorption.
Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.
Soaking split pigeon peas and discarding the water lowers phytate and part of the gas-forming oligosaccharides, and cuts the simmering time.
Germination activates phytase and lowers phytate further than soaking alone, improving in-vitro mineral availability.
Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.
Worth knowing
Toor dal is a common trigger of bloating in irritable bowel syndrome. Skinned split dal, soaked with the water discarded and cooked to collapse, is usually tolerated better than the whole seed.
Worth knowing
Food-safety agencies in India have repeatedly seized toor dal adulterated with khesari dal (Lathyrus sativus), which contains a neurotoxin linked to lathyrism when it makes up a large share of the diet over months. This is a supply-chain problem in specific markets, not a property of pigeon peas, but it is a documented reason to buy from a reputable source.
Worth knowing
Phytate reduces iron and zinc absorption from the meal, which matters in diets where dal is the principal protein and mineral source.