Macronutrient Profile: A Closer Look
At approximately 343 calories per 100g of raw split pigeon pea, the caloric content is substantial, primarily derived from its high levels of carbohydrates and protein. As a powerful plant-based protein source, it rivals many others and is a fundamental component of vegetarian diets in many regions.
Protein Content
Split pigeon pea (toor dal) contains an impressive 22-25 grams of protein per 100g, making it a critical source of this macronutrient for vegetarians and vegans. Protein is vital for muscle growth and repair, immune function, and the production of enzymes and hormones. Combining split pigeon pea with cereals like rice creates a complete protein profile, providing all essential amino acids.
Carbohydrates and Fiber
The carbohydrate content is a significant energy source, with 100g of raw split pigeon pea containing around 63 grams of total carbohydrates. A large portion of this is complex carbohydrates and dietary fiber, not simple sugars. The high dietary fiber content, often cited at around 15-26 grams per 100g, aids in digestive health by promoting regular bowel movements and preventing constipation. The fiber is both soluble and insoluble, contributing to a lower glycemic index and helping to regulate blood sugar levels.
Fat and Cholesterol
Remarkably low in fat, split pigeon pea provides only around 1-1.5 grams of total fat per 100g, with negligible saturated fat and no cholesterol. This makes it a heart-healthy food choice, as it helps in maintaining healthy cholesterol levels and reducing the risk of heart disease.
Vitamins and Minerals: The Micronutrient Powerhouse
Beyond its macronutrient composition, split pigeon pea is packed with a wide array of essential micronutrients that contribute to overall health and well-being.
- Folate (Vitamin B9): A powerhouse of folate, 100g of raw pigeon pea can provide over 100% of the Daily Value, making it highly beneficial for cell growth and DNA synthesis. It is especially important for pregnant women to prevent neural tube defects.
- Potassium: With a high potassium content, around 1392mg per 100g in raw seeds, it acts as a vasodilator to help reduce blood pressure and regulate fluid balance.
- Iron: A good source of iron, it is crucial for hemoglobin production and preventing iron-deficiency anemia.
- Magnesium and Phosphorus: These minerals support bone health, nerve function, and overall metabolic processes. Magnesium also plays a role in boosting immunity.
- B-Complex Vitamins: It contains other B vitamins like thiamine (B1), riboflavin (B2), and niacin (B3), which are critical for energy metabolism.
Comparison Table: Split Pigeon Pea vs. Other Lentils
To understand the unique nutritional benefits of split pigeon pea, here is a comparison with other common lentils (all values approximate per 100g raw).
| Nutrient | Split Pigeon Pea (Toor Dal) | Split Yellow Gram (Moong Dal) | Red Lentil (Masoor Dal) |
|---|---|---|---|
| Energy | ~335-343 kcal | N/A | N/A |
| Protein | ~22-22.3g | ~24g | ~25g |
| Fiber | ~15-15.5g | N/A | N/A |
| Fat | ~1-1.7g | N/A | N/A |
| Potassium | ~1392mg (raw) | N/A | N/A |
| Folate (B9) | ~456µg (raw) | N/A | N/A |
Health Benefits of Split Pigeon Pea
Incorporating split pigeon pea into your diet provides several health advantages due to its nutrient profile.
- Supports Weight Management: The high fiber and protein content promote a feeling of fullness, reducing overall calorie intake and supporting healthy weight loss.
- Manages Blood Sugar: With a low glycemic index, it releases sugar into the bloodstream slowly, preventing blood sugar spikes and making it suitable for managing diabetes.
- Boosts Energy: Rich in B-complex vitamins, including niacin and riboflavin, it supports efficient carbohydrate metabolism and energy production.
- Enhances Digestive Health: The abundant dietary fiber adds bulk to stool, preventing constipation and improving overall gut health.
- Strengthens Bones: The minerals calcium, magnesium, and phosphorus found in split pigeon pea are crucial for maintaining strong and healthy bones.
How to Cook and Incorporate Split Pigeon Peas
Split pigeon peas, or toor dal, are extremely versatile and form the basis of many delicious dishes, especially in South Asian cuisine. Proper preparation, including soaking, is key to enhancing digestibility and nutrient absorption.
Common Preparations:
- Dal: The most popular use, where it is boiled and tempered with spices to create a creamy, flavorful stew.
- Sambar: A tangy, lentil-based vegetable stew from South India that uses toor dal as a primary ingredient.
- Soups and Stews: Its hearty texture makes it an excellent base for various soups and stews.
- Fritters (Vadai): The dal can be ground into a paste with spices to make savory fritters.
It is recommended to soak dried pigeon peas for a few hours before cooking to soften them and reduce cooking time. Pressure cooking is a common and efficient method to achieve a creamy consistency quickly.
Conclusion
In summary, the nutritional value of split pigeon pea per 100g is exceptionally high, offering a rich source of plant-based protein, dietary fiber, complex carbohydrates, and essential vitamins and minerals like folate, potassium, and iron. Its low fat and cholesterol-free nature, combined with a low glycemic index, contribute significantly to digestive, heart, and bone health, as well as weight management. As a versatile and affordable legume, incorporating split pigeon pea into a balanced diet is a smart choice for boosting nutrient intake and overall well-being. For those looking to increase their plant-based protein and fiber, this legume stands out as a powerful and wholesome option.
For more detailed nutritional data from the USDA, you can refer to authoritative sources.
