Nutritional Facts of Rajma and Urad Dal, Calories in Rajma and Urad Dal

by Tarla Dalal

How many calories does one serving of Rajma and Urad Dal  have?

One serving of Rajma and Urad Dal gives 126 calories. Out of which carbohydrates comprise 76 calories, proteins account for 27 calories and remaining calories come from fat which is 22 calories.  One serving of Rajma and Urad Dal provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Rajma and Urad Dal healthy? 

Yes, rajma and urad dal is healthy. Made up of rajma, chana dal and chilkewali urad dal with lots of tomatoes and coriander. 

Let's understand the ingredients.

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.

Chana Dal : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is Heart and diabetic friendly, also rich in fiber. Read this article on complete benefits of chana dal.

Chilkewali Urad Dal : Good source of protein, iron, folic acid and calcium.

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.  

Is Rajma and Urad Dal good for diabetics, weight loss and heart patients?

Yes, all three ingredients, rajma, chana dal and chilkewali urad dal are diabetic friendly. Also fat levels are low. So enjoy this recipe.

What should Rajma and Urad Dal be had with?

Pair Rajma and Urad Dal with a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

What you should not have Rajma and urad dal with?

We all love Rajma and urad dal 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 urad dal and less white rice. 

Rajma and urad dal is good for

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

Rajma and urad dal is high in

1. Folic Acid
2. Vitamin C
3. Phosphorous

How to burn 126 calories that come from Rajma and Urad Dal?

Walking (6 kmph) = 38 mins

Running (11 kmph) = 13 mins

Cycling (30 kmph) = 17 mins       

Swimming (2 kmph) = 22 mins

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


Value per serving% Daily Values
Energy126 cal6%
Protein6.7 g12%
Carbohydrates19.1 g6%
Fiber3.7 g15%
Fat2.5 g4%
Cholesterol0 mg0%
Vitamin A191.2 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C11.7 mg29%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)63.4 mcg32%
Calcium63.6 mg11%
Iron1.5 mg7%
Magnesium44.8 mg13%
Phosphorus114.2 mg19%
Sodium15.7 mg1%
Potassium318.4 mg7%
Zinc0.9 mg9%
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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