Group
pulse
Edible parts
Split dried seeds, as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1356 kJ / 324 kcal | 16% |
| Protein | 21.8 g | 44% |
| Carbohydrate | 58.6 g | 23% |
| Natural sugars | 1.7 g | 2% |
| Fat | 1.9 g | 3% |
| Saturated fat | 0.4 g | 2% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Monounsaturated fat | 0.1 g |
| Polyunsaturated fat | 0.9 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 5 µg RE | 1% |
| Folate | 100 µg | 50% |
| Thiamin (B1) | 0.86 mg | 78% |
| Riboflavin (B2) | 0.13 mg | 9% |
| Niacin (B3) | 2.3 mg | 14% |
| Calcium | 37 mg | 5% |
| Iron | 2.8 mg | 20% |
| Magnesium | 87 mg | 23% |
| Potassium | 1390 mg | 70% |
| Zinc | 2.4 mg | 24% |
| Copper | 0.93 mg | 93% |
| Manganese | 0.7 mg | 35% |
| Phosphorus | 310 mg | 44% |
| Sodium | 38 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Beans, pigeon peas, dahl, dried, raw (CoFID 2021 13-104). Nutrients the row does not report are left blank.
Prep notes
Split pigeon peas. Values are per 100 g of the dry food, as sold. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Toor dal, dry (Cajanus cajan) is listed in Thrive’s plant atlas under pulse. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Split dried seeds, as sold.