Legumes, Nuts, and Seeds / Beans
Pigeon pea pod
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 54% |
| Calories | 149kcal / 2530kcal (5%) |
Macronutrients
Protein | 8.2 g/ 71g (11%) | ||||||
Total Fat | 0.7 g/ 42g (1%) low | ||||||
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Total Carbs | 27.4 g/ 348g (7%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.41 mg/ 1mg (34%) high |
Vit B2 | 0.16 mg/ 1mg (12%) |
Vit B3 | 1.6 mg NE/ 16mg NE (10%) |
Vit C | 16 mg/ 70mg (22%) source |
Minerals
Calcium | 77 mg/ 750mg (10%) |
Phosphorus | 190 mg/ 700mg (27%) source |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Pigeon pea pod (often used like a vegetable/legume pod). It’s a plant-based food that provides carbohydrates and dietary fiber, with some protein.
Why it matters to health
Pigeon pea pod can help you feel full because it has dietary fiber (9g per 100g), which supports regular digestion. It also provides carbohydrates (27.4g) and sugar (13.8g), so it’s best to pair it with protein and healthy fats in your meal for steadier energy. The good news: it has very low fat (0.7g) and no cholesterol. Sodium is also low (about 5mg), which is helpful for everyday heart-friendly eating. Since it’s a legume-type food, it fits well in a balanced diet when portioned well.
Healthier tips
- For 3 full meals + 1–2 snacks a day, use pigeon pea pod as part of your lunch or dinner—for example, add it to viands or mix into soups.
- Start with a small serving (about 1/2 to 1 cup cooked, depending on your usual rice portion), then adjust based on your hunger and activity.
- Balance the plate: pair with lean protein (fish, chicken, eggs, tofu) and include non-starchy vegetables (like kangkong, pechay, ampalaya).
- If you’re watching blood sugar, keep an eye on the carb/sugar portion—avoid combining it with too much rice or noodles in the same serving.
- Everything is okay in moderation—so enjoy it regularly, not excessively.
Common Filipino dishes
Ginataang kalabasa at pigeon peas, Pinakbet with pigeon peas, Kare-kare with pigeon peas, Sinigang with pigeon peas, Mixed vegetable stew with pigeon peas
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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