Nutritional Facts of Rajma, Calories in Rajma

by Tarla Dalal
This calorie page has been viewed 77984 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%
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%
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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 on 09 Aug 22 05:44 AM

You’re content is amazing. I weigh my food and I have lost 10 kg in 2 months. Your point is right but The only problem is that one serving for someone can be one bowl small size or one bowl XXL size. A person might think he is consuming 232 calories when in real he’s eating 3 times(almost 600 calories) Just for an idea, can we assume one serving is around 250gm?
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Tarla Dalal    Thanks for your response. Since the rajma recipe makes 4 servings, take 1/4th the quantity and that will make one serving. That''s the logic.
10 Aug 22 01:22 PM
 on 01 Jun 21 04:36 PM

Hi, thanks for the amazing info. I have a question, what is 1 service weight in grams? Thank you 🙂
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Tarla Dalal    We don’t weigh the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.
02 Jun 21 01:50 PM
 on 17 Aug 20 04:26 PM

the web site has amazing content for reference. Just one suggestion. If they specify serving in grams for all dishes it will be of great help. Thank you so much for the information you have been providing so long.
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Tarla Dalal    Sai, thanks for your kind words. we don''t weigh the weight of the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe. We present the facts as we see it. It has taken several years of research to create a detailed database of Indian foods to present to all our members are we love health. From our humble experience don''t get into weighing your food. That will just create stress to you and that itself will lead to stopping the fat burning process. Hope this answers some questions.
18 Aug 20 05:10 PM