Calories in rice and pigeon peas: 163 kcal

What’s in a 300 g serving

More than half of a serving is water. The rest is 99.3 g carbohydrate and 14.7 g protein.

6.6 gFat

14.7 gProtein

99.3 gCarbohydrate

179 gWater

0.9 gMinerals and the rest

6.6 gFat
14.7 gProtein
99.3 gCarbohydrate
179 gWater
0.9 gMinerals and the rest

About average for dishes

Rice and pigeon peas are 163 kcal per 100 g. The 603 dishes in this database average 180.

Rice and pigeon peas163

Dishes average180

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per serving2.1 g

Salt, per serving0.14 g

Vitamins and minerals in rice and pigeon peas

Nothing reaches the “high in” level, but two of the 14 count as a source, led by manganese.

72 %

Manganese

1.4 mg in a 300 g serving

87th of 520 dishes

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Copper0.69 mg69 %

Potassium702 mg35 %

Phosphorus234 mg33 %

Thiamin (vitamin B1)0.36 mg33 %

Zinc2.4 mg24 %

Only a trace

Vitamin C

None recorded

Vitamin B12

Show all 14 with amounts

Manganese1.4 mg, 72 %

Copper0.69 mg, 69 %

Potassium702 mg, 35 %

Phosphorus234 mg, 33 %

Thiamin (vitamin B1)0.36 mg, 33 %

Zinc2.4 mg, 24 %

Niacin (vitamin B3)3 mg, 19 %

Folate0.036 mg, 18 %

Magnesium66 mg, 18 %

Iron1.9 mg, 14 %

Chloride102 mg, 13 %

Calcium81 mg, 10 %

Riboflavin (vitamin B2)0.06 mg, 4.3 %

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What rice and pigeon peas don’t give you. And where to find it.

No recorded vitamin C or vitamin B12, and only 1.4 % of the riboflavin reference intake per 100 g.

Vitamin C

Tracein rice and pigeon peas

Find it inCherries, West Indian2150 % per 100 g

Vitamin B12

0mgin rice and pigeon peas

Find it inLiver, ox, raw4400 % per 100 g

Riboflavin (vitamin B2)

1.4%in rice and pigeon peas, per 100 g

Find it inLiver, lamb, fried404 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Rice and pigeon peas against other dishes

Per 100 g, rice and pigeon peas have the most manganese of the 6 here, ahead of flan case (pastry).

0.5mg

0.4mg

0.3mg

0.2mg

0.1mg

Rice and pigeon peasthis page

Flan case, pastry−0.1 mg

Pavlova, toffee/chocolate, no fruit−0.1 mg

Potato cakes, fried−0.2 mg

Tofu spread−0.2 mg

Curry, vegetable, with yogurt, UK type−0.4 mg

All values per 100 g, from the same dataset. Differences are against rice and pigeon peas.

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Questions about rice and pigeon peas

What the numbers say to the questions people actually search.

How many calories are in a portion of rice and pigeon peas?

A typical portion (300 g, one serving) gives 489 kcal. Per 100 g the figure is 163 kcal.

Is rice and pigeon peas a source of manganese?

It is a source of manganese: 0.48 mg per 100 g, 24 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Are these figures exact for rice and pigeon peas?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Which vitamins and minerals do rice and pigeon peas have most of?

By share of the daily reference intake: manganese (0.48 mg, 24 %), copper (0.23 mg, 23 %) and potassium (234 mg, 12 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-857, Rice and pigeon peas, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Rice). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More dishes

From the same group, with calories per 100 g, and the foods with the most manganese.

Curry, mung bean, whole and turnip leaves169 kcal

Kedgeree167 kcal

Pasta with meat and tomato sauce140 kcal 603dishesin this food group

More dishes

Curry, mung bean, whole and turnip leaves169 kcal
Kedgeree167 kcal
Pasta with meat and tomato sauce140 kcal
Quiche, cheese and egg, wholemeal294 kcal
Stew, beef105 kcal
Bhaji, cauliflower, potato and pea, with vegetable oil166 kcal
All 603 dishes

Most manganese

Nutrient guides

‹ Rice and black-eye beans, brown rice Rice and pigeon peas, brown rice ›

How many calories are in rice and pigeon peas?

What’s in a 300 g serving

About average for dishes

Low in sugar, almost no salt

Vitamins and minerals in rice and pigeon peas

Manganese

Only a trace

None recorded

What rice and pigeon peas don’t give you. And where to find it.

Vitamin C

Vitamin B12

Riboflavin (vitamin B2)

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Rice and pigeon peas against other dishes

Taken every morning since 1998.

Questions about rice and pigeon peas

More dishes

More dishes

Most manganese

Nutrient guides

Nutrition

Vitamins and minerals