Legumes, Nuts, and Seeds / Peas
Pigeon pea seed, dried, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 125kcal / 2530kcal (4%) |
Macronutrients
Protein | 5.7 g/ 71g (8%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 24.3 g/ 348g (6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.27 mg/ 1mg (22%) source |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 1.1 mg NE/ 16mg NE (6%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 45 mg/ 750mg (6%) |
Phosphorus | 119 mg/ 700mg (17%) source |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
This is boiled dried pigeon pea (also called toyo/toyo-taba in some places), a legume used as a filling, plant-based protein and carbohydrate source.
Why it matters to health
Pigeon peas are a great everyday food because they provide fiber (6.8 g per 100 g) to help you feel full and support healthy digestion. They also give protein and complex carbohydrates (24.3 g) that can help keep your energy steady across your 3 meals plus 1–2 snacks. The carbs come with fiber, so they’re usually more satisfying than refined carbs. It has very low fat (0.6 g) and low sodium (5 mg), which is helpful for overall heart-friendly eating. Note: it still has carbs, so portion size matters—especially if you’re also eating rice, bread, or noodles in the same meal.
Healthier tips
- Portion: Aim for about 1/2 to 1 cup cooked pigeon peas per meal, depending on your rice/noodle intake.
- Balance the plate: Pair with vegetables (e.g., leafy greens, okra, squash) and a leaner protein or fish if needed.
- Watch add-ons: If you’re making it into a soup or stew, go easy on salty ingredients (like extra bouillon, bagoong, or processed toppings).
- Use it for snacks too: Add a small serving to a meal or have it with fruit/vegetables to keep snacks filling.
- Hydrate: Since it’s high in fiber, drink water regularly, especially if you’re eating it more often.
Common Filipino dishes
Ginataang monggo, Monggo soup, Mixed vegetable stew with beans, Sinigang with beans, Pigeon pea salad with tomatoes and onions
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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