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 |
302.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 54.3 g | 19% | |
| Dietary Fiber | 15.2 g | 54% | |
| Sugars | 1.4 g | ||
| protein | 20.7 g | 41% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 66.7 mg | 5% | |
| Iron | 7 mg | 38% | |
| Potassium | 964.3 mg | 20% | |
* 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 Rajma
Rajma, known as kidney beans in English, is widely used in Indian cuisine, particularly in comforting dishes like Rajma-Chawal (kidney beans with rice). Originating from Central America, these beans have become a dietary staple globally due to their affordability and nutritional benefits. Rajma is nutrient-dense, providing approximately 127 calories per 100 grams, with high protein content (8.7g) and dietary fiber (6.4g). It is low in fat (0.5g) yet rich in minerals like iron (2.94mg) and calcium (28mg). Its carbohydrate content (22.8g) makes it a slow-digesting energy source, suitable for long-lasting satiety. Rajma contains no vitamin C or D but is valued for its contribution to plant-based diets due to protein and micronutrient density.
Health Benefits
- Rich in dietary fiber (6.4g), aiding in digestion and promoting gut health.
- High in iron (2.94mg), supporting oxygen transport and reducing anemia risk.
- Contains significant protein (8.7g), assisting in muscle repair and maintenance.
- Calcium content (28mg) benefits bone health and overall structural strength.
- Low fat (0.5g) profile supports heart health and contributes to low-calorie diets.
Dietary Considerations
Selection and Storage
Store dried Rajma in an airtight container in a cool, dry place. Soak before cooking for improved digestibility and faster preparation; refrigerate cooked beans for up to 3 days.
Common Questions About Rajma Nutrition
Is rajma a good source of protein?
Yes, rajma (kidney beans) is a good source of plant-based protein, providing 8.7 grams of protein per 100 grams of cooked beans. This makes it an excellent option for vegetarians and vegans looking to meet their protein needs.
Can I eat rajma on a keto diet?
Rajma is not suitable for a strict keto diet because it contains 22.8 grams of carbohydrates per 100 grams, making it too high in carbs for the ketogenic macronutrient ratio. However, it can be included in a low-carb diet in very small portions if carefully tracked.
What are the health benefits of eating rajma?
Rajma is rich in dietary fiber (6.4 grams per 100 grams), which promotes digestive health and helps manage blood sugar levels. It also provides essential nutrients like iron, potassium, and folate, which support energy metabolism and heart health. However, raw or undercooked rajma contains toxins like phytohemagglutinin, so it must be properly cooked to avoid discomfort.
How much rajma should I eat per serving?
A standard serving size of cooked rajma is about 1 cup (approximately 150 grams), which provides around 190 calories, 13 grams of protein, and 9.5 grams of fiber. Adjust portion sizes based on your caloric and dietary needs.
How does rajma compare to other beans like black beans or chickpeas?
Rajma is similar to black beans and chickpeas in terms of protein content, but it has slightly higher carbohydrates (22.8 grams per 100 grams vs. about 20 grams in black beans). Rajma is also lower in fat compared to chickpeas (0.5 grams vs. 2.6 grams in chickpeas), making it a leaner option.
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.
- Iron: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsHighlights the iron content in legumes like kidney beans and its role in health, especially for vegetarians or those relying on plant-based diets.
- 2020-2025 Dietary Guidelines for Americans: Legumes as a Plant-Based ProteinDietary Guidelines for AmericansHighlights the inclusion of legumes like kidney beans in the diet for their role as an excellent plant-based protein and fiber-rich option.
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.
