Nutritional Facts of Rajma Curry, Punjabi Rajma Masala Recipe, Calories in Rajma Curry, Punjabi Rajma Masala Recipe

by Tarla Dalal
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How many calories does one serving of Rajma Curry have?

One  serving of Rajma Curry gives 207 calories. Out of which carbohydrates comprise 76 calories, proteins account for 26 calories and remaining calories come from fat which is 105 calories.  One  serving of Rajma Curry provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Rajma Curry recipe serves 3.

207 calories for 1 serving of Rajma Curry,  Punjabi Rajma Masala Recipe, Made mainly of cooked rajma, tomatoes, onions. Cholesterol 0 mg, Carbohydrates 19g, Protein 6.4g, Fat 11.7g. 

Click here to view Rajma Curry recipeRajma curry and rice… no meal can be more satiating. This famous combination of rajma recipe + chawal is a complete one meal dinner and healthy protein for Vegetarians as it’s a cereal and pulse combination. 

Rajma curry is also called rajma masala, Punjabi rajma recipe or rajma recipe in different parts of India. 

Rajma curry is filling and nutritious and turns out beautifully when Rajma is cooked in a thick tomato pulp with only basic spices. This Rajma curry is a favourite in Punjab and very popular amongst all age groups. My kids love Punjabi Rajma Curry with some ladi pav and loads of raw onions on the side. 

Is Rajma Curry (Rajma Masala) healthy?

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

Let's understand the ingredients of Rajma curry.

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.   

Can diabetics, heart patients and over weight individuals have Punjabi Rajma curry?

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the amount of oil used.  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. 

What to have Rajma curry with?

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

Roti ( How To Make Soft Roti Or Phulka Or Chapati)
Roti ( How To Make Soft Roti Or Phulka Or Chapati)

What you should not have Rajma curry with?

We all love Rajma curry 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 curry is good for

1. Weight Loss

2. Diabetics

3. Heart Patients

4. Healthy Lifestyle

5. Lower blood pressure

6. Pregnant Women

Rajma Curry is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 59% of RDA.
  2. Phosphorus Phosphorus works closely with calcium to build bones. 20% of RDA.
  3. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 18% of RDA.
  4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). % of RDA.


How to burn 207 calories that come from one serving of Rajma Curry?

Walking (6 kmph) = 1 hr 2 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins       

Swimming (2 kmph) = 35 mins


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

Value per serving% Daily Values
Energy207 cal10%
Protein6.4 g12%
Carbohydrates19 g6%
Fiber2.6 g10%
Fat11.7 g18%
Cholesterol0 mg0%
Vitamin A375.7 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C23.1 mg58%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)118.9 mcg59%
Calcium106.9 mg18%
Iron1.8 mg9%
Magnesium55.1 mg16%
Phosphorus121.5 mg20%
Sodium11.1 mg1%
Potassium470.4 mg10%
Zinc1.1 mg11%
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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Rajma Curry, Punjabi Rajma Masala Recipe
 on 07 Jun 21 06:36 PM

What do you mean by 1 serving. Why can''t we use grams or measurement?
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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. We present the facts as we see it.
07 Jun 21 07:37 PM