134 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in rice and pigeon peas?
471kcal
in a 300 g serving
157 kcal per 100 g.
Source: UK CoFID 2021, record 15-858. Checked 5 October 2026.
6.9 gFat
15.6 gProtein
92.4 gCarbohydrate
134 %Daily manganese
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 6.9 gFat
- 15.6 gProtein
- 92.4 gCarbohydrate
- 179 gWater
- 6 gMinerals and the rest
About average for dishes
Rice and pigeon peas are 157 kcal per 100 g. The 603 dishes in this database average 180.
Rice and pigeon peas157
Dishes average180
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per serving2.4 g
Salt, per serving0.13 g
Vitamins and minerals in rice and pigeon peas
One of the 13 reach the “high in” level: manganese.
Only a trace
- Vitamin C
None recorded
- Vitamin B12
Show all 13 with amounts
Manganese2.7 mg, 134 %
Copper0.75 mg, 75 %
Phosphorus411 mg, 59 %
Potassium837 mg, 42 %
Thiamin (vitamin B1)0.45 mg, 41 %
Magnesium144 mg, 38 %
Niacin (vitamin B3)5.7 mg, 36 %
Zinc2.7 mg, 27 %
Iron2.6 mg, 19 %
Chloride111 mg, 14 %
Calcium75 mg, 9.4 %
Riboflavin (vitamin B2)0.09 mg, 6.4 %
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 2.1 % 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)
2.1%in rice and pigeon peas, per 100 g
Find it inLiver, lamb, fried404 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Rice and pigeon peas against other dishes
Per 100 g, rice and pigeon peas have the most manganese of the 6 here, ahead of bhaji (spinach and potato).
0.9mg
0.5mg
0.4mg
0.3mg
0.3mg
0.3mg
Rice and pigeon peas, brown ricethis page
Bhaji, spinach and potato−0.4 mg
Flan, spinach, wholemeal−0.5 mg
Shepherd's pie, vegetable−0.6 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
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of rice and pigeon peas?
A typical portion (300 g, one serving) gives 471 kcal. Per 100 g the figure is 157 kcal.
Is rice and pigeon peas high in manganese?
Yes. Rice and pigeon peas, brown rice have 0.89 mg manganese per 100 g, 45 % of the NRV, above the 30 % threshold for a “high in” claim.
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 (0.89 mg, 45 %), copper (0.25 mg, 25 %) and phosphorus (137 mg, 20 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-858, Rice and pigeon peas, brown rice, 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.
More dishes
Most manganese
- Nut and rice roast, mixed nuts1.5 mg
- Prawn crackers, takeaway1.5 mg
- Pesto sauce1.4 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide