Rajma (kidney beans, Phaseolus vulgaris) me 22.9 g protein hota hai per 100 g raw (dry) aur approximately 8.7 g protein per 100 g cooked (boiled), according to the ICMR Indian Food Composition Tables 2017. This makes rajma one of the highest-protein pulses in the Indian pantry - comparable to chana dal (25 g) and urad dal (24 g). Rajma also provides 15.2 g dietary fibre, 5.1 mg iron, 260 mg calcium, and a glycaemic index of approximately 29 per 100 g dry. The classic rajma chawal (rajma with rice) is one of India's most protein-efficient comfort meals - a single serving delivers 20-25 g complete protein when the rajma and rice amino acids complement each other.
Table of Contents
- Rajma Protein per 100g
- Raw vs Cooked Comparison
- Complete Nutritional Profile
- Rajma vs Other Protein Sources
- Amino Acid Profile
- Daily Intake for Protein Goals
- Best Rajma Recipes for Protein
- Side Effects and Precautions
- About This Article
- Frequently Asked Questions
Rajma Protein per 100g
Source: ICMR Indian Food Composition Tables 2017.
|
Form |
Protein (g) per 100g |
Calories |
Notes |
|
Raw rajma (dry) |
22.9 |
346 |
Reference value |
|
Soaked rajma (8 hrs) |
~13-14 |
~200 |
Water absorption dilutes values |
|
Cooked rajma (boiled) |
~8.7 |
~127 |
Standard cooked value |
|
Rajma curry (1 bowl, 200g) |
~17-18 |
~300-350 |
Including masala and oil |
|
Rajma chawal (1 plate) |
~20-25 |
~500-600 |
Complete amino acid meal |
Raw vs Cooked Comparison
|
State |
Weight |
Total Protein |
Protein per 100g |
|
Raw (dry) |
100 g |
22.9 g |
22.9 g |
|
Soaked (8 hrs) |
~175 g |
22.9 g |
~13.1 g |
|
Cooked (boiled/pressure) |
~250-265 g |
22.9 g |
~8.6-9.2 g |
The apparent drop from 22.9 g to 8.7 g is water absorption, not protein loss. A standard rajma curry serving (200 g cooked, from ~75-80 g dry) delivers approximately 17-18 g protein.
Complete Nutritional Profile
Per 100 g raw (dry). Source: ICMR IFCTs 2017.
|
Nutrient |
Per 100 g Raw |
% Daily RDA |
Notes |
|
Energy (kcal) |
346 |
17% |
Moderate |
|
Protein (g) |
22.9 |
42% |
Among the highest Indian pulses |
|
Carbohydrates (g) |
60.6 |
- |
Complex carbs |
|
Dietary Fibre (g) |
15.2 |
61% |
Very high |
|
Total Fat (g) |
1.3 |
- |
Very low |
|
Calcium (mg) |
260 |
26% |
Very high for a pulse |
|
Iron (mg) |
5.1 |
29% (women) |
Good non-haem iron |
|
Magnesium (mg) |
130 |
33% |
Excellent |
|
Potassium (mg) |
1,406 |
30% |
Very high |
|
Zinc (mg) |
2.0 |
18% |
Moderate |
|
Folate (mcg) |
394 |
99% |
Critical for pregnancy |
|
GI |
~29 |
Very low |
Excellent for blood sugar |
Rajma vs Other Protein Sources
|
Food |
Protein/100g (dry/raw) |
Fibre (g) |
GI |
Calcium (mg) |
Cost/100g protein |
|
Rajma |
22.9 |
15.2 |
~29 |
260 |
Rs 6-8 |
|
White chana (kabuli) |
19.0 |
15.2 |
~28 |
105 |
Rs 6-8 |
|
Chana dal |
25.0 |
10.9 |
~8 |
56 |
Rs 5-6 |
|
Moong dal |
24.0 |
4.1 |
~38 |
75 |
Rs 5-6 |
|
Masoor dal |
25.0 |
4.8 |
~29 |
56 |
Rs 4-5 |
|
Soybean (dry) |
43.2 |
20.0 |
~16 |
240 |
Rs 3-4 |
|
Paneer |
18.3 |
0 |
Very low |
480 |
Rs 20-25 |
|
Egg (boiled) |
13.0 |
0 |
0 |
50 |
Rs 5-6 |
Rajma's unique strength: Highest calcium of any common Indian pulse (260 mg/100g - 2.5x more than chana) alongside very high protein and fibre. Rajma chawal is the most nutritionally complete single-dish Indian comfort meal.
Amino Acid Profile
Rajma provides all 9 essential amino acids but is limited in methionine and cysteine (sulphur amino acids) - the same limitation as all legumes. It is lysine-rich, which is exactly what cereals (rice, wheat, millets) lack.
The rajma-chawal amino acid complement: Rice is rich in methionine but poor in lysine. Rajma is rich in lysine but poor in methionine. Together, rajma chawal creates a complete amino acid profile equivalent to animal protein quality - the Indian dietary tradition perfected this pairing centuries before modern nutrition science validated it.
Daily Intake for Protein Goals
|
Goal |
Rajma (dry) per Day |
Cooked Amount |
Protein |
Calories |
|
General health |
50-60 g |
1 bowl (130-160 g) |
11.5-13.7 g |
173-208 kcal |
|
Muscle building |
75-100 g |
1.5-2 bowls |
17.2-22.9 g |
260-346 kcal |
|
Weight loss |
40-50 g |
1 small bowl |
9.2-11.5 g |
138-173 kcal |
|
Pregnancy (folate) |
50-60 g |
1 bowl |
11.5-13.7 g + 197-236 mcg folate |
173-208 kcal |
Best Rajma Recipes for Protein
|
Recipe |
Protein per Serving |
Cooking Method |
Notes |
|
Rajma chawal (rajma + rice) |
20-25 g |
Pressure cook rajma; serve over rice |
Complete protein meal |
|
Rajma salad (soaked, boiled) |
15-18 g |
Boil; toss with onion, tomato, lemon |
High protein, low calorie |
|
Rajma tikki (cutlet) |
10-12 g |
Mash boiled rajma; shallow fry |
Snack option |
|
Rajma soup |
12-15 g |
Pressure cook; blend partially |
Winter comfort |
|
Rajma paratha stuffing |
8-10 g |
Mash; stuff in wheat/millet paratha |
Protein-boosted bread |
Side Effects and Precautions
-
Flatulence: Rajma contains raffinose and stachyose oligosaccharides. Soak 8-12 hours and pressure cook thoroughly to reduce these compounds by 20-30%.
-
Must be cooked thoroughly: Raw or undercooked rajma contains phytohaemagglutinin (a lectin toxin) that causes severe nausea and vomiting. Always pressure cook (3-4 whistles minimum) or boil vigorously for 30+ minutes.
-
Gout/hyperuricaemia: Moderate purine content. Limit to 2-3 servings/week if uric acid is elevated.
-
Kidney disease: High potassium (1,406 mg/100g dry) requires physician-guided portion control for CKD patients.
About This Article
Sources: ICMR Indian Food Composition Tables 2017; USDA Food Data Central; Atkinson et al., Diabetes Care, 2008.
FAQs
Q1. Rajma me kitna protein hota hai?
Rajma (kidney beans) me 22.9 g protein hota hai per 100 g raw (dry) aur approximately 8.7 g protein per 100 g cooked (boiled) - per ICMR Indian Food Composition Tables 2017. Ek standard bowl rajma curry (200 g cooked) me approximately 17-18 g protein hota hai. Rajma chawal (1 plate) me 20-25 g complete protein milta hai kyunki rice aur rajma ke amino acids ek dusre ko complement karte hain.
Q2. Is Rajma good for muscle building?
Yes - Rajma is excellent for vegetarian muscle building. At 22.9 g protein per 100 g dry with 15.2 g fibre and GI ~29, it provides sustained protein and energy without blood sugar spikes. Pair with rice for complete amino acids. For serious muscle building, consume 75-100 g dry rajma daily alongside other protein sources.
Q3. Is Rajma good for weight loss?
Yes - Rajma's combination of high protein (22.9 g), very high fibre (15.2 g), and very low GI (~29) creates excellent satiety at moderate calorie density. One bowl of rajma curry (200 g cooked, ~300 kcal) sustains fullness for 4-5 hours. Avoid deep-fried rajma preparations.
Q4. Rajma me kitna calcium hota hai?
Rajma me 260 mg calcium hota hai per 100 g dry - the highest of any common Indian pulse (2.5x more than chana dal at 56 mg). This makes rajma an excellent plant-based calcium source alongside ragi (344 mg).
