Looking for a low-fat, high-protein meal option? Look no further than 100 grams of cooked pigeon peas from a can, which clocks in at just 110 calories. These legumes are a delicious and versatile addition to any diet.

In addition to being low in calories, pigeon peas are also a great source of protein, with 100 grams containing 6.4 grams of this important nutrient. They're also rich in fiber, containing 5.5 grams per 100 grams of cooked beans.

In this article, we'll explore the calorie, protein, carbohydrate, fiber, and fat content of cooked pigeon peas, as well as their mineral and vitamin content. We'll also discuss how you can use these legumes in your cooking, the health benefits of consuming them, and precautions and warnings to keep in mind. Lastly, we'll share some tips for buying and storing canned pigeon peas.

Calorie Content of 100 G Cooked Pigeon Peas

As mentioned, 100 grams of cooked pigeon peas contains around 110 calories. This is a relatively low calorie count compared to other legumes like chickpeas or kidney beans, making pigeon peas a great option for those looking to cut back on calories in their diet. It's important to note that the calorie count can vary slightly depending on the brand of canned pigeon peas you use. Some varieties may contain added fat or sodium, which can increase the calorie count. Overall, though, cooked pigeon peas are a delicious and nutritious option for anyone looking for a low-calorie, protein-rich addition to their diet.

Protein Content of 100 G Cooked Pigeon Peas

In addition to being low in calories, cooked pigeon peas are also a great source of protein. 100 grams of these legumes contains 6.4 grams of protein, which is more than eggs or milk. Protein is an important nutrient for building and repairing tissues in the body, as well as supporting immune function and aiding in weight loss. Adding cooked pigeon peas to your diet can be a great way to increase your protein intake without consuming too many calories.

Carbohydrate Content of 100 G Cooked Pigeon Peas

Pigeon peas are a good source of carbohydrates, providing around 20 grams per 100 grams of cooked beans. However, they're also relatively low on the glycemic index compared to other carbohydrate-rich foods, meaning they won't cause a spike in your blood sugar levels. This makes pigeon peas a great option for those with diabetes or anyone looking to maintain stable blood sugar levels. The carbohydrates in pigeon peas are also important for providing energy to the body.

Fiber Content of 100 G Cooked Pigeon Peas

Like most legumes, pigeon peas are a great source of fiber. 100 grams of cooked beans provides around 5.5 grams of fiber, which is important for maintaining healthy digestion and preventing constipation. Fiber can also help lower cholesterol levels and regulate blood sugar levels, making it an important nutrient for those with heart disease or diabetes.

Fat Content of 100 G Cooked Pigeon Peas

When cooked without added fats, pigeon peas are a low-fat food. 100 grams of cooked beans contains only around 1 gram of fat, making them a great option for those watching their fat intake. It's important to note that some canned varieties of pigeon peas may contain added fats or oils, which can increase the overall fat content. Always check the label before purchasing and opt for varieties without added fats.

Mineral and Vitamin Content of 100 G Cooked Pigeon Peas

In addition to being low in calories and high in protein and fiber, pigeon peas are also a great source of vitamins and minerals. 100 grams of cooked beans provides 18% of your daily iron needs, as well as 14% of your daily folate needs. They're also a good source of magnesium, potassium, and vitamin B6. Adding pigeon peas to your diet can be a great way to boost your overall nutrient intake and support a healthy body.

How Can You Use Cooked Pigeon Peas?

Cooked pigeon peas are a versatile ingredient that can be used in a variety of dishes. They can be added to soups, stews, and curries for a protein-rich boost, or used in vegetarian dishes like bean burgers or falafel. They can also be used as a filling for tacos, burritos, or empanadas, or added to salads for extra texture and flavor. Experiment with different recipes and find new ways to incorporate pigeon peas into your cooking routine.

Health Benefits of Consuming Cooked Pigeon Peas

Consuming cooked pigeon peas as part of a healthy diet can provide a number of health benefits. As mentioned, they're a great source of protein, fiber, and nutrients like iron and folate. Eating a diet rich in legumes like pigeon peas has been linked to a reduced risk of heart disease, diabetes, and some types of cancer. They're also a great option for anyone looking to maintain a healthy weight, as they're low in fat and calories but high in protein and fiber, which can help keep you feeling full and satisfied.

Precautions and Warnings

While pigeon peas are generally considered safe for most people to consume, there are some precautions and warnings to keep in mind. If you have a history of kidney stones, you may want to limit your intake of legumes like pigeon peas, as they contain oxalates that can increase the risk of stone formation. You should also be aware that some canned varieties of pigeon peas may contain added sodium or fats, so always check the label before purchasing.

Tips for Buying and Storing Canned Pigeon Peas

When buying canned pigeon peas, opt for varieties without added fats or sodium if possible. Look for cans that are free from dents or bulges, which can indicate that the food inside has gone bad. To store canned pigeon peas, simply keep them in a cool, dry place like a pantry. Once opened, you can transfer any unused beans to an airtight container in the fridge and use them within 3-4 days. With these tips in mind, you can enjoy the many benefits of cooked pigeon peas in your diet.