Do Pigeon Peas Have a Lot of Protein? An In-depth Nutritional Look

December 26, 2025 •

4 min read

According to the USDA, a single cup of cooked pigeon peas provides approximately 11 grams of protein, confirming that this versatile legume is indeed a solid source of plant-based protein. This nutritional profile makes pigeon peas a valuable addition to diets, particularly for vegetarians and vegans seeking to meet their protein needs.

Quick Summary

Pigeon peas are an excellent source of plant-based protein, with mature, dry seeds offering a higher percentage by weight than immature ones. Their protein content is comparable to many other common legumes and they are rich in fiber, vitamins, and minerals. They serve as a key protein component in many global cuisines, providing a nutritious, low-fat alternative to meat.

Key Points

High Protein Content: Mature, dry pigeon peas contain a substantial amount of protein, ranging from 18% to 25% of their dry weight.
Comparable to Other Legumes: Pigeon peas hold their own against other protein sources; cooked, they contain more protein per 100g than cooked lentils and chickpeas.
Rich in Dietary Fiber: Beyond protein, this legume is an excellent source of dietary fiber, supporting healthy digestion and metabolism.
Packed with Nutrients: They provide significant amounts of key minerals like potassium, magnesium, and iron, along with important B vitamins, especially folate.
Essential for Food Security: Pigeon peas are a low-cost, drought-resistant crop vital for providing protein to populations in tropical and semi-arid regions.
Versatile Culinary Uses: This legume can be used fresh, dried, or as a split dal in a wide variety of dishes, from curries and stews to salads.

Understanding Pigeon Pea Protein Content

Pigeon peas, also known as red gram or toor dal, are a crucial food legume in many tropical and subtropical regions worldwide, especially in India and Africa. Their reputation as a staple is largely due to their dense nutritional profile, with protein being a major component. The protein concentration varies depending on the form in which they are consumed—mature, dry seeds typically contain a higher percentage of protein by weight compared to their immature, green counterparts.

Dried, mature pigeon peas are particularly rich in protein, with several studies indicating a protein content between 18% and 25% of their total dry weight. For example, 100 grams of raw, mature pigeon peas contains approximately 22 grams of protein. Once cooked, the protein content per 100 grams is around 6.8 grams, and a standard one-cup serving offers about 11 grams. This makes them a substantial source of protein, especially in a plant-based diet.

Nutritional Composition of Pigeon Peas

Beyond protein, pigeon peas are packed with other beneficial nutrients that contribute to overall health. Their nutrient density is a primary reason for their widespread adoption as a food crop.

Rich in fiber: Dietary fiber is abundant in pigeon peas, aiding digestion and promoting regular bowel movements. A single cup provides a significant portion of the daily recommended intake.
Essential minerals: They are an excellent source of potassium, magnesium, phosphorus, iron, and manganese. Potassium is crucial for maintaining normal blood pressure.
Vitamins: Pigeon peas offer a good supply of B vitamins, including folate (B9), thiamine (B1), riboflavin (B2), and niacin (B3). Folate is vital for cell growth and red blood cell production.
Antioxidants: The leaves and seeds contain phenolic compounds with potent antioxidant and anti-inflammatory properties, which may help protect against various chronic diseases.

How Pigeon Pea Protein Compares to Other Legumes

When evaluating plant-based protein sources, it is useful to compare pigeon peas with other common legumes. This comparison highlights their competitive protein density and overall nutritional value.


Feature	Pigeon Peas (Dry)	Lentils (Dry)	Chickpeas (Dry)
Protein per 100g	Approx. 22g	Approx. 9g (cooked)	Approx. 8.9g (cooked)
Fiber per 100g	Approx. 15g	Approx. 7.9g (cooked)	Approx. 7.6g (cooked)
Folate (B9)	High (111% DV per cup)	High (90% DV per cup)	High (71% DV per cup)
Potassium	High (1392mg/100g)	High (369mg/100g cooked)	Moderate (276mg/100g cooked)
Versatility	Soups, stews (dal), rice dishes	Soups, stews, salads, side dishes	Salads, hummus, curries

As the table illustrates, mature pigeon peas stand out for their high protein, fiber, and potassium content relative to other popular legumes.

Maximizing Protein from Pigeon Peas

To get the most protein and nutrients from pigeon peas, proper preparation is key. Here are some methods and tips for incorporating them into your diet:

Soaking: Dried pigeon peas should be soaked overnight to reduce cooking time and improve digestibility.
Cooking: They can be boiled, simmered in stews, or added to rice dishes like arroz de gandules. The tender, nutty flavor pairs well with a variety of spices.
Combining with other foods: For a more complete amino acid profile, pair pigeon peas with grains such as rice. This creates a more balanced vegetarian meal.
Using different forms: Enjoy green, immature pigeon peas in salads or side dishes for a more delicate flavor, or use the dry, split variety (toor dal) for traditional Indian curries.
Nutrient-rich flour: Pigeon pea flour, made from the dried peas, can be a potent source of protein for baking or thickening soups.

The Role of Pigeon Peas in Food Security

For many communities in developing nations, pigeon peas are a low-cost, high-quality source of protein, especially where meat is expensive or scarce. Their ability to thrive in harsh, dry climates makes them a resilient crop and a vital component of food security. By leveraging this plant-based protein, these regions can combat malnutrition and ensure a more stable food supply for their populations. Pigeon peas are also environmentally beneficial due to their nitrogen-fixing capabilities, which naturally enrich the soil.

Conclusion

To answer the question, "Do pigeon peas have a lot of protein?", the answer is a definitive yes. With a protein content that rivals and sometimes surpasses other popular legumes, pigeon peas are an excellent and underrated plant-based protein source. They are a nutritious and versatile food packed with fiber, vitamins, and essential minerals, making them a worthy addition to any healthy diet. Whether as a staple in traditional dishes like dal or a simple addition to soups and salads, pigeon peas provide a potent nutritional punch and support global food security. Their delicious flavor and health benefits make them a legume worth exploring for anyone looking to diversify their protein sources.

Frequently Asked Questions

A standard one-cup serving of cooked pigeon peas contains approximately 11 grams of protein, making it a reliable plant-based source.

Like most legumes, pigeon peas are not a complete protein on their own, as they are low in the sulfur-containing amino acid methionine. However, when paired with a grain like rice, they form a complete protein meal.

Mature, dry pigeon peas have a higher concentration of protein by dry weight, while immature, green pigeon peas have a higher water content and thus a lower protein percentage. However, green peas are noted to have a higher-quality, more digestible protein.

Yes, pigeon peas can be beneficial for weight management. Their high fiber content promotes a feeling of fullness, which can reduce overall calorie intake, and they are low in saturated fat and cholesterol.

For dried pigeon peas, it is best to soak them overnight before cooking. Soaking not only shortens the cooking time but can also help reduce anti-nutritional factors and improve digestibility.

Pigeon peas are rich in dietary fiber, B vitamins (especially folate), and essential minerals like potassium, magnesium, phosphorus, and iron. They also contain antioxidants.

Both are highly nutritious, but mature pigeon peas often contain more protein, fiber, and folate than cooked lentils on a gram-for-gram basis. However, lentils are richer in some vitamins like Vitamin A and C, so including both in your diet is beneficial.