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Rajma nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 90 kcal | 299 kcal |
| Protein | 6 g | 19.9 g |
| Carbohydrate (available) | 14.6 g | 48.6 g |
| Dietary fibre | 5 g | 16.6 g |
| Fat | 0.5 g | 1.8 g |
Serving: 30 g dry, about one katori cooked, weighed raw as IFCT reports it. IFCT 2017 food code B020, "Rajmah, red (Phaseolus vulgaris)", the mean of 3 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on rajma
Protein anchor
Build a meal around it: it brings at least 6 g of protein for every 100 kcal.
- 6.7 g of protein for every 100 kcal.
- One serving gives 6 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 5 g of fibre in a serving.
How rajma fits a plan that loses fat and keeps muscle
IFCT 2017 gives red rajma 19.9 g of protein and 16.6 g of fibre per 100 g dry. It is a slow, filling food, and the fibre is a large part of why a rajma meal keeps people satisfied for hours.
The classic plate puts a heap of rice under a ladle of rajma. Turn it around: one katori of rajma, half a katori of rice, and a salad. The same flavours, more protein, fewer calories, and a plate your family will still recognise.
Rajma in an Indian kitchen
Rajma needs a long soak, overnight or longer, and thorough pressure-cooking: undercooked kidney beans can upset the stomach. Cook the onion-tomato masala in a teaspoon or two of oil and let the beans simmer in it until the gravy thickens on its own, without cream or butter. A rajma bowl with a small katori of rice and a large salad makes a balanced plate. Leftover rajma mashed with spices becomes a filling for a roti wrap or a tikki cooked on a tawa.
Pair it, or swap it
Rajma with brown rice and a cucumber-onion salad, or rajma in a burrito-style bowl with curd, gives a balanced, protein-rich meal.
Worth knowing
Restaurant rajma is often finished with butter and cream. At home, a teaspoon of oil in the masala is enough. Always boil rajma fully after soaking; undercooked kidney beans upset the stomach.
Rajma against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Rajma | 299 kcal | 19.9 g | 16.6 g |
| Black rajma | 298 kcal | 19 g | 17.7 g |
| Kala chana | 287 kcal | 18.8 g | 25.2 g |
| Moong dal | 326 kcal | 23.9 g | 9.4 g |