Nutritional Facts of Rajma, Calories in Rajma

by Tarla Dalal
This calorie page has been viewed 994 times

How many calories does one serving of Rajma have?

One serving of Rajma gives 232 calories. Out of which carbohydrates comprise 112 calories, proteins account for 38 calories and remaining calories come from fat which is 82 calories.  One serving of Rajma provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Rajma is the most popular North Indian dish loved by the Punjabis. Rajma is cooked kidney beans flavoured with ginger, green chillies, tomoatoes, onions, spices and masala powder.  

Is Rajma healthy?

Yes, rajma is healthy. Made mainly of cooked rajma, tomatoes, onions, spices and masala powder. 

Let's understand the ingredients of Rajma.

Rajma : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to high fiber in it. See here for 10 health benefits of rajma and why you should eat it.

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions.

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend. Read about 13 amazing benefits of tomatoes.   

What to have Rajma with?

We suggest to have rajma with a whole wheat roti to make a healthy combination. 

What you should not have Rajma with?

We all love Rajma with chawal. But, rice will cause a spike in your blood sugar levels and make it now unhealthy for diabetics. So if you have a health issue, then read is white rice good for you? If you are healthy, then we suggest to have more rajma and less white rice. 

Rajma is good for

1. Weight Loss
2. Diabetics
3. Heart Patients
4. Healthy Lifestyle
5. Lower blood pressure
6. Pregnant Women
 

Rajma is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 
2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
3. Vitamin C :  Vitamin C is a great defence against coughs and colds.
4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.
5. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.
6. Phosphorous : Phosphorous works closely with calcium to build bones. 
7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 
 
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 232 calories that come from Rajma?

Walking (6 kmph) = 1hr 10 mins

Running (11 kmph) = 23 mins

Cycling (30 kmph) = 31 mins       

Swimming (2 kmph) = 40 mins

Note: These values are approximate and calorie burning differs in each individual.


 

Value per serving% Daily Values
Energy232 cal12%
Protein9.5 g17%
Carbohydrates28 g9%
Fiber2.7 g11%
Fat9.1 g14%
Cholesterol7.5 mg2%
VITAMINS
Vitamin A313.9 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C14.7 mg37%
Vitamin E
Folic Acid (Vitamin B9)161.7 mcg81%
MINERALS
Calcium136.9 mg23%
Iron2.4 mg11%
Magnesium78.6 mg22%
Phosphorus178.6 mg30%
Sodium34.5 mg2%
Potassium634.2 mg13%
Zinc1.8 mg18%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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