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Legumes, Nuts, and Seeds  / Beans

Pigeon pea seed, fresh Nutrition Facts

Kadyos buto, sariwa/kardis
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 143kcal / 2530kcal (5%)

Macronutrients

Total Fat
0.7 g/ 42g (1%)
low
Saturated Fat
0.16 g/ 20g (0.8%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.39 g
Total Carbohydrates
26 g/ 348g (7%)
Dietary Fiber
6.3 g/ 20g (31%)
high
Sugar
13.5 g/ 63g (21%)
Protein
8.2 g/ 71g (11%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
28 mg/ 70mg (40%)
high
Vitamin B1
0.42 mg/ 1mg (35%)
high
Vitamin B2
0.16 mg/ 1mg (12%)
Vitamin B3
1.4 mg NE/ 16mg NE (8%)

Minerals

Calcium
77 mg/ 750mg (10%)
Iron
1.7 mg/ 12mg (14%)
Phosphorus
178 mg/ 700mg (25%)
source
Sodium
7 mg/ 1500mg (0.47%)
very low
What is this food?
AI-assisted
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
AI-assisted
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
AI-assisted
  • 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)
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Food
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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