Table of Contents
Rajma protein per 100g
| Form | Protein (per 100g) |
| Raw (uncooked) | 24g protein |
| Boiled/Cooked | 8–9g protein |
Rajma nutritional value per 100g
| Nutrient | Raw Rajma | Boiled/Cooked Rajma |
| Calories | 335 kcal | 125 kcal |
| Protein | 24g | 8–9g |
| Carbohydrates | 60g | 22g |
| Dietary Fiber | 25g | 6–7g |
| Fat | 1g | 0.5g |
| Iron | 8mg | 2–3mg |
| Calcium | 140mg | 25–30mg |
| Potassium | 1400 mcg | 400–600mg |
| Folate (Vitamin B9) | 400 mcg | 130–150 mcg |
How many carbs are there in one bowl of rajma chawal?
Approximately serving of 1 Bowl, has around 60-65 Carbs in it.
Here’s a breakdown: Cooked white rice has around 40 to 45 carbs. Cooked rajma has around 20 carbs; combined with the Gravy and all the spices, it makes it around 65 carbs.
Rajma protein per 100g, Rajma protein per 100g, Rajma protein per 100g,Rajma protein per 100g, Rajma protein per 100g
📝 Tips
Rather than white rice, use brow rice with the dish. Also, use more Rajma and less rice, which will increase fibre and lower the glycemic impact for a healthier version.
Protein in 1 bowl of rajma chawal? (100g)
Cooked Rajma contains 8-9g of protein, along cooked rice has around 3g of protein in it. So 1 bowl of Rajma Rice contains 11-12g of Protein.
Rajma benefits and side effects
✅ Benefits of Rajma (Kidney Beans)
1. Rich in plant-based protein: Rajma is the best option for vegans and vegetarians.
2. High Fiber: Rajma supports Digestion and promotes satiety. Fiber helps lower cholesterol and blood sugar levels.
3. Good source of Iron & Folate: Rajma helps in red blood cell production, which is beneficial for women, especially during menstruation or pregnancy.
4. Lower the risk of Heart Disease: Rajma contains magnesium, potassium, and fiber that support heart health.
5. Support Weight Loss: With High Fibre and Protein, you will be kept full for a longer time.
Rajma protein per 100g,Rajma protein per 100g,Rajma protein per 100g,Rajma protein per 100g,Rajma protein per 100g,Rajma protein per 100g,Rajma protein per 100g,Rajma protein per 100g,Rajma protein per 100g,Rajma protein per 100g
FAQS
1. How much protein is in 100 rajma?
100 grams of raw rajma (kidney beans) contains approximately 24 grams of protein. When the Rajma is cooked due to water absorption, the protein value is reduced to 8 to 9 grams per 100 grams. Although it’s a great option for plant-based protein sources for vegetarians.
2. Can we eat 100 g of kidney beans daily?
Yes, you can eat cooked kidney beans daily. Around 8-9g of protein and plenty of fibre, which supports heart health, good digestion, and keeps you full longer.
3. Is Rajma rich in nutrients?
Yes, rajma is rich in nutrients like protein, fiber, iron, potassium, and folate. Also low in fat and has complex carbs for sustained energy.
4. Does boiling reduce protein in rajma?
Yes, boiling rajma does lower the amount of protein per 100g a little bit because the beans soak up water and get bigger. When you cook rajma, it loses about 8–9g of protein per 100g. Raw rajma has about 24g of protein per 100g. But boiling is necessary to get rid of harmful toxins. So, it’s still safe and healthy to eat cooked.
5. Can I include rajma in a vegan diet?
Rajma is, without a doubt, an excellent choice for vegans. It offers protein derived from plants and does not contain any materials derived from animals.
6. Can Rajma help with weight loss?
Yes, rajma can support weight loss when eaten in moderation. High Fibre keeps you full longer and reduces cravings. Low in fat and glycemic index makes Rajma a healthy meal.
7. Is Rajma good for muscle growth?
Yes, rajma is good for muscle growth, especially for vegetarians. Providing 8 to 9grams of protein per 100g along with iron and complex carbs for energy. Pair it with roti or rice for a complete amino acid. Great meal post-workout.
8. Red Rajma Vs Chitra Rajma: Which Is Better?
Both Red Rajma and Chitra Rajma are nutritious, but slightly different in taste and texture. Red Rajma is darker, firmer, and holds a shape well, great for curries. (My personal Fav)
Chitra Rajma supports good digestion; it’s lighter and cooks very fast.
9. Which Rajma Is Best In Taste?
If you want a lighter, easier-to-digest, and creamier version, Chitra Rajma is the best choice. Red Rajma is firm and works well with thicker gravies. Red rajma also takes longer to cook than Chirta rajma. The taste of a dish depends on the person and their choice.
Side Effects of Rajma (If Not Prepared Properly)
- Hard to Digest (If Under-Cooked): Undercooked rajma contains phytohaemagglutinin, a toxin that can cause nausea, vomiting, or diarrhea. If not cooked properly, it can cause discomfort like Stomach pain and Diarrhea. Make sure to soak Rajma for 4 to 5 Hours before cooking.
- May Cause Bloating or Gas: Due to Complex carbs and fiber, Rajma can cause Bloating, especially to people who are not used to high fiber food.
- High in Oxalates: In many cases, it has been seen that consuming too much Rajma can cause kidney stones. Try to have it in a moderate amount.
- Not Keto-Friendly: Rajma is high in carbs, so it’s not suitable for a Keto diet.
Want to choose the best rajma? Take a moment to explore the various types available.
💡 Tip for Safer Consumption
- Always soak Rajma at night for at least 6 to 8 hours
- Boil Rajma thoroughly in a pressure cooker for 3–4 whistles minimum
- Add Indian flavors like hing, jeera, or ginger to improve digestion
Delicious Ways to Include Rajma in Your Daily Diet
1 Rajma Curry: It’s a famous north indian Dish that is delicious and served with Roti, Rice, Puri, whichever combo you love. Cooked Kidney Beans are given a Tadka of onions, tomatoes, and spices. Just yummy.
2 Rajma Salad: Enriched with protein, cooked Rajma is strained and kept aside, and you can add cucumbers, Tomatoes, onions, bell pepper, and spices of your choice. Just add these ingredients to the boiled rajma and finish it with some dressing, and it’s ready to serve.
3 Rajma Tacos: Prepare them by mashing the Rajma into a paste and filling them within the Taco shell. You can add avocado, salsa, and lettuce.
4. Rajma Burger: Sounds fun? Right!! Mash the Rajma and make a patty with outer layers covered with breadcrumbs. Toss it into a pan and grill it with a little oil. Add your favorite toppings and enjoy your burger.
How much protein do you need every day?
Every person should at least aim to have about 46-56 Grams of protein per day. However, the protein requirements can fluctuate according to age, sex, and activities.
Having Rajma in your Meal can be beneficial in achieving your protein goal.
Concusion
Rajma has been a staple in the indian kitchen for a good reason. Not just filling but also intact with nutrients and supports overall health. Whether you are looking to manage weight, improve digestion, or muscle health, Rajma Is a super food.
Of course, moderation is the key to a balanced diet. Being an all-rounder, you can have it with Rice, Roti, taco filling, or a patty. Rajma is incredibly versatile. With the right preparation, like soaking overnight and boiling properly, you can avoid any discomfort and enjoy all the benefits it gives.
If you ever decide to make rajma, you should know that you’re not only eating something delicious, but you’re also giving your body something that is good for you and very satisfying.
