Legumes, Nuts, and Seeds / Beans
Pigeon pea seed, fresh
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 143kcal / 2530kcal (5%) |
Macronutrients
Protein | 8.2 g/ 71g (11%) | ||||||
Total Fat | 0.7 g/ 42g (1%) low | ||||||
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Total Carbs | 26 g/ 348g (7%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.42 mg/ 1mg (35%) high |
Vit B2 | 0.16 mg/ 1mg (12%) |
Vit B3 | 1.4 mg NE/ 16mg NE (8%) |
Vit C | 28 mg/ 70mg (40%) high |
Minerals
Calcium | 77 mg/ 750mg (10%) |
Phosphorus | 178 mg/ 700mg (25%) source |
Iron | 1.7 mg/ 12mg (14%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Fresh pigeon pea seeds (also called toyo/toyo-tog? no—better known as “kangkong? no”); in Filipino context, it’s commonly referred to as fresh mongo/beans? —this specific food is pigeon pea (fresh seeds), a legume used in soups, stews, and side dishes.
Why it matters to health
Pigeon pea is a good plant-based protein and provides dietary fiber (about 6.3g per 100g). Fiber helps you feel full longer and supports healthy digestion, which is helpful when you’re doing 3 full meals plus 1–2 snacks a day. It also has carbohydrates and sugar naturally present in the seeds, so portion size matters for blood sugar balance. The sodium is very low (about 7mg), which is great for everyday meals. It has a small amount of fat (about 0.7g) with some saturated fat (about 0.16g), so pairing it with veggies and using reasonable portions keeps your overall fat intake balanced.
Healthier tips
- Use it as a protein add-on to rice or as a main in soups: start with about 1/2 to 1 cup cooked per meal, depending on your rice portion.
- Pair with non-starchy vegetables (e.g., pechay, kangkong, carrots, squash) to boost fiber and micronutrients without adding too much starch.
- If you’re having it with rice, consider slightly smaller rice so your meal stays balanced.
- Since it has natural sugar and carbs, keep it consistent across the day—don’t “stack” it with other starchy snacks.
- Choose cooking methods like boiling, stewing, or simmering instead of frying.
Common Filipino dishes
Tinola with pigeon pea, Sinigang with pigeon pea, Ginataang pigeon pea, Ginisang pigeon pea with vegetables, Pigeon pea soup (stewed beans)
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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