Dried split pigeon peas (toor dal) are a pantry staple across South Asia, East Africa, and the Caribbean. Raw, they provide concentrated protein, folate, manganese, and iron. They are split and sometimes oily-coated in commercial preparations, which should be rinsed off before cooking.
Rinse well (some commercial toor dal is coated in oil to prevent sticking); no soaking required. Simmer in 3 parts water for 30-40 minutes until soft, then season with salt and tempering.
Where Beans, pigeon peas, dahl, dried, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,390 mg | 70% | |
| Phosphorus | 310 mg | 44% | |
| Folate | 100 µg | 50% | |
| Magnesium | 87.0 mg | 23% | |
| Calcium | 37.0 mg | 5% | |
| Chloride | 5.00 mg | 1% | |
| Vitamin A (RE) | 5.00 µg | 1% | |
| Niacin equivalents (NE) | 4.00 mg | 25% | |
| Iron | 2.80 mg | 20% | |
| Zinc | 2.40 mg | 24% | |
| Niacin (B3) | 2.30 mg | 14% | |
| Copper | 0.930 mg | 93% | |
| Thiamin (B1) | 0.860 mg | 78% | |
| Manganese | 0.700 mg | 35% | |
| Riboflavin (B2) | 0.130 mg | 9% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.900 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Sucrose | 1.40 g | — | |
| Fructose | 0.200 g | — | |
| Glucose (dextrose) | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 30.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →