1 serving (100 grams) contains 127 calories, 8.7 grams of protein, 0.5 grams of fat, and 22.8 grams of carbohydrates.
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Nutrition Information
Calories |
254 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 45.6 g | 16% | |
| Dietary Fiber | 12.8 g | 45% | |
| Sugars | 1.2 g | ||
| protein | 17.4 g | 34% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 56 mg | 4% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 810 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled rajma
Boiled rajma, also known as boiled kidney beans, is a staple in Indian cuisine, particularly in North Indian dishes. Originating from Central America, kidney beans are now widely consumed worldwide due to their dense nutritional profile. They are an excellent source of plant-based protein, dietary fiber, and essential micronutrients such as iron, potassium, magnesium, and folate. A 100-gram serving of boiled rajma contains approximately 127 calories, 8.7 grams of protein, 22.8 grams of carbohydrates (with 6.4 grams as fiber), and less than 0.5 grams of fat. Its nutritional density makes it a valuable food for supporting general health and well-being, especially in vegetarian and vegan diets.
Health Benefits
- Rich in fiber (6.4 grams per 100 grams), boiled rajma supports healthy digestion and prevents constipation.
- A good source of iron (2.1 mg per 1 cup cooked), it helps in preventing iron-deficiency anemia and supports oxygen transport in the blood.
- Contains potassium (405 mg per 1 cup cooked), which aids in maintaining healthy blood pressure levels and cardiovascular function.
- High plant-based protein content (8.7 grams per 100 grams) supports muscle repair and overall growth, making it ideal for vegetarians.
- Provides magnesium (50 mg per 1 cup cooked) which supports nerve function, energy production, and muscle relaxation.
Dietary Considerations
Selection and Storage
Store boiled rajma in an airtight container in the refrigerator for up to 3-5 days. Ensure they are cooled sufficiently before refrigeration to maintain freshness.
Common Questions About Boiled rajma Nutrition
Is boiled rajma high in protein?
Yes, boiled rajma (red kidney beans) is high in protein, providing about 8 grams of protein per 100 grams. It is a great plant-based protein source, making it suitable for vegetarian and vegan diets.
Can I eat boiled rajma on a keto diet?
Boiled rajma is not ideal for a keto diet due to its high carbohydrate content, with approximately 22-24 grams of carbs per 100 grams. Keto diets prioritize low-carb foods, so rajma may not be compatible unless consumed in very small quantities.
What are the health benefits of boiled rajma?
Boiled rajma is rich in dietary fiber, which supports digestion and gut health. It also provides essential nutrients like folate, iron, and magnesium, contributing to heart health and energy production. However, consuming excessive amounts may cause bloating for some individuals.
What is the recommended serving size for boiled rajma?
A typical serving size is around 1 cup (approximately 150–200 grams of cooked rajma), which provides a balanced amount of protein, fiber, and nutrients. Pair it with rice or salads for a wholesome meal.
How does boiled rajma compare to chickpeas in terms of nutrition?
Both boiled rajma and chickpeas are rich in plant-based protein and fiber. However, rajma has slightly fewer calories (about 130 kcal per 100 grams) compared to chickpeas (approximately 164 kcal per 100 grams) and more iron, making it a better choice for those needing higher iron intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
