Rajma (kidney beans, Phaseolus vulgaris) contains 22-23 grams of protein, 15.2 grams of dietary fibre, 5.1 mg of iron, and a glycaemic index of approximately 24 per 100 grams of raw, dry beans according to the ICMR's Indian Food Composition Tables 2017. It is one of the most nutritionally complete pulses in Indian cuisine: high protein, very high fibre, meaningful iron, very low GI, and a potassium-to-sodium ratio that actively supports cardiovascular health. India's beloved rajma chawal is not just comfort food - it is a nutritionally near-perfect meal.
Table of Contents
- Rajma Nutritional Value per 100g:
- Raw vs Cooked vs Soaked: How Processing Changes Nutrition
- Full Macronutrient Breakdown
- Full Micronutrient Profile
- Rajma vs Other Beans and Dals: Comparison Table
- Kashmiri Rajma vs Red Rajma vs Chitra Rajma: Which Is Best?
- 6 Health Benefits Powered by Rajma's Nutrition
- How to Cook Rajma Without Losing Nutrients
- Frequently Asked Questions
- About This Article
Rajma Nutritional Value per 100g
Rajma (raw, dry): 22-23 g protein per 100 g
Source: ICMR Indian Food Composition Tables 2017
| Form | Protein | Calories | Fibre | Iron | GI |
|---|---|---|---|---|---|
| Raw dry rajma | 22-23 g | 333-347 kcal | 15.2 g | 5.1 mg | ~24 |
| Soaked rajma (8 hrs, drained) | ~16 g | ~240 kcal | ~11 g | ~3.6 mg | ~24 |
| Boiled / pressure-cooked (plain) | ~8.7 g | ~127 kcal | ~7.4 g | ~2.9 mg | ~24 |
| Rajma curry (with onion-tomato gravy) | ~7-8 g | ~130-160 kcal | ~6 g | ~2.5 mg | ~28 |
Practical serving sizes:
| Serving | Protein | Calories | Notes |
|---|---|---|---|
| 50 g dry rajma (1 katori) | 11-11.5 g | 167-174 kcal | Standard serving; cooks to ~150-175 g |
| 1 bowl rajma curry (200 g) | ~14-16 g | ~260-320 kcal | With gravy and oil |
| Rajma chawal (dal + 100 g cooked rice) | ~15-16 g dal + 6.8 g rice = ~22 g | ~450 kcal | Complete protein meal |
Raw vs Cooked vs Soaked: How Processing Changes Nutrition
| Processing | Protein per 100g | Calories | Fibre | Notes |
|---|---|---|---|---|
| Raw dry | 22-23 g | 333-347 kcal | 15.2 g | Reference: never eaten raw |
| Soaked 8 hours (drained) | ~16 g | ~240 kcal | ~17 g | Phytic acid reduced ~25%; weight increases |
| Pressure-cooked (plain, 3 whistles) | ~8.7 g | ~127 kcal | ~7.4 g | Water absorption dilutes per-100g values |
| Overnight soak + slow-cooked | ~8.5 g | ~120 kcal | ~7 g | Best flavour; similar nutrition to pressure cooking |
The most important rajma cooking rule: Raw and undercooked kidney beans contain phytohaemagglutinin (PHA) - a lectin that causes severe nausea, vomiting, and diarrhoea within 1-3 hours of consumption. Red kidney beans have the highest PHA concentration of any common legume. Always soak for at least 8 hours, discard the soaking water, and boil vigorously for at least 10 minutes before pressure cooking. Slow cookers that maintain temperatures below 100 degrees C are insufficient to deactivate PHA - do not use a slow cooker as the only cooking method for rajma.
Full Macronutrient Breakdown
Source: ICMR Indian Food Composition Tables 2017. Per 100 g raw, dry red rajma.
| Macro | Per 100 g | Notes |
|---|---|---|
| Energy (kcal) | 333-347 | Moderate; similar to other dals |
| Protein (g) | 22-23 | High; complete when paired with rice |
| Carbohydrates (g) | 59-61 | Complex; slow-release |
| Dietary Fibre (g) | 24 | Exceptionally high, the highest of common Indian pulses |
| Resistant Starch (g) | ~4-6 | Feeds gut microbiome; bypasses glucose absorption |
| Fat (g) | 1.3-1.5 | Negligible |
| Water (g) | 10-12 | Standard dry grain level |
The fibre headline: 15.2 g dietary fibre per 100 g raw, the highest of any commonly consumed Indian dal (urad dal: 18.3 g is higher, but rajma's fibre is more accessible to most households). This is 61% of the adult daily fibre RDA in a single 100 g serving, making rajma one of the most fibre-dense accessible pulses in the Indian kitchen.
Full Micronutrient Profile
Source: ICMR Indian Food Composition Tables 2017. Per 100 g raw, dry red rajma.
| Micro | Per 100 g | % Adult Daily RDA | Significance |
|---|---|---|---|
| Iron (mg) | 5.1 | 28% (women) / 64% (men) | Good plant-based iron source |
| Folate / B9 (mcg) | 394 | 99% | Near full daily RDA in 100 g |
| Potassium (mg) | 1,406 | 30% | The highest of the common Indian pulses |
| Phosphorus (mg) | 407 | 58% | Bone mineralisation, energy |
| Magnesium (mg) | 140 | 35% | Muscle, blood pressure, and sleep |
| Calcium (mg) | 143 | 14% | Modest; complement with dairy |
| Zinc (mg) | 2.8 | 25% | Immune, skin, protein synthesis |
| Copper (mg) | 0.76 | 84% | Iron metabolism, connective tissue |
| Manganese (mg) | 1.1 | 48% | Antioxidant enzyme function |
| Thiamine B1 (mg) | 0.52 | 43% | Energy metabolism |
| Glycaemic Index | ~24 | - | Very Low - the lowest of common Indian pulses |
Four standout micronutrients:
- 15.2 g fibre per 100 g - 61% of adult daily RDA; among the highest of common Indian pulses; drives gut health, blood sugar, and cardiovascular benefits
- 5.1 mg iron per 100 g - 28% of women's daily RDA; a meaningful plant-based iron source when consumed with Vitamin C
- 1,406 mg potassium per 100 g - highest of common Indian pulses; critical for blood pressure management
- GI ~24 - lowest GI of any common Indian pulse; exceptional for diabetes management
Rajma vs Other Beans and Dals: Comparison Table
Source: ICMR Indian Food Composition Tables 2017. Per 100 g raw, dry.
| Pulse | Protein (g) | Fibre (g) | Iron (mg) | Folate (mcg) | GI | Cook Time |
|---|---|---|---|---|---|---|
| Rajma (kidney beans) | 22-23 | 15.2 | 5.1 | 394 | ~24 | 45-60 min |
| Masoor dal | 25 | 11.5 | 7.6 | 479 | ~28 | 15 min |
| Moong dal (yellow) | 24 | 16.3 | 6.7 | 625 | ~38 | 10-15 min |
| Chana dal | 20 | 12.0 | 4.9 | 340 | ~8-11 | 25-30 min |
| Arhar / toor dal | 22 | 15.0 | 5.3 | 456 | ~42 | 20-25 min |
| Urad dal | 25 | 18.3 | 9.1 | 628 | ~43 | 30-35 min |
| Kala chana | 20-22 | 17-20 | 7-9 | ~150 | ~30 | 30-40 min |
What the table reveals: Rajma is highly competitive on fibre (15.2 g, comparable to moong and toor dal) and potassium (1,406 mg), and has one of the lowest GIs (~24, matched only by chana dal's ~8-11). Its protein (22-23 g) is competitive, though not leading. The trade-off is cook time; rajma requires the longest soaking and cooking of any common Indian pulse, but the nutritional payoff justifies the preparation investment.
Kashmiri Rajma vs Red Rajma vs Chitra Rajma: Which Is Best?
India grows several distinct rajma varieties, each with different flavour, texture, and subtle nutritional differences. This is the comparison most rajma articles miss.
| Variety | Origin | Size | Texture | Flavour | Key Nutritional Note |
|---|---|---|---|---|---|
| Kashmiri rajma | Kashmir Valley | Small, dark red | Soft, creamy | Rich, earthy | Highest polyphenol content; smaller bean = higher skin-to-flesh ratio = more antioxidants |
| Red rajma (regular) | Punjab, HP | Medium-large, bright red | Firm | Classic | Standard nutritional profile; most widely available |
| Chitra rajma | Himachal Pradesh | Medium, speckled pink-cream | Very creamy, soft | Delicate, subtle | Lowest cook time; easiest to digest; polyphenol-rich speckled skin |
| White rajma (Navy bean) | Pan-India | Small, white | Firm | Mild | Lower polyphenol (no pigment); similar protein/fibre profile |
The premium verdict: Kashmiri rajma and Chitra rajma are both nutritionally superior to common red rajma due to their higher polyphenol content from the darker, more intensely coloured skins. Anthocyanins and proanthocyanidins, the pigments that give dark kidney beans their colour, are documented antioxidants with cardiovascular and anti-cancer properties. The darker the bean, the higher the polyphenol load.
Organic Mandya's [Kashmiri rajma] and [Chitra rajma] are sourced directly from Himalayan farming communities, single-origin, chemical-free, FSSAI-certified, with the full polyphenol profile intact from traditional cultivation without intensive agrochemical use.
Six Health Benefits Powered by Rajma's Nutrition
1. Exceptional Blood Sugar Management (GI ~24) Rajma's GI of approximately 24, the lowest of any common Indian pulse, makes it an ideal daily staple for type 2 diabetics and pre-diabetics. The combination of 15.2 g of dietary fibre, resistant starch, and protein creates three simultaneous blood sugar protection mechanisms. The ICMR-NIN Dietary Guidelines 2024 recommend rajma and other kidney beans as priority pulses for blood sugar management.
2. Superior Gut Health (15.2 g Fibre + Resistant Starch) Rajma's fibre fraction includes both soluble pectin (prebiotic, ferments to butyrate in the colon) and insoluble cellulose (adds bulk, prevents constipation). It's resistant starch additionally feeds Bifidobacterium species - the gut bacteria associated with reduced inflammatory bowel disease risk, improved immunity, and better mood regulation.
3. Cardiovascular Protection Rajma's soluble fibre reduces LDL cholesterol recirculation. It's potassium (1,406 mg/100g) counters sodium-driven hypertension. It's folate (394 mcg/100g) that reduces homocysteine, an independent cardiovascular risk factor. Multiple meta-analyses of legume consumption consistently show reduced cardiovascular event rates with regular kidney bean consumption.
4. Iron for Anaemia Prevention At 5.1 mg iron per 100 g, rajma provides meaningful plant-based iron. For the 57% of Indian women aged 15-49 who are anaemic (NFHS-5, 2019-21), daily rajma consumption with a Vitamin C source (tomato in the gravy, lemon squeezed at serving) maximises non-haem iron absorption 2-3x through the established Fe3+-to-Fe2+ co-absorption mechanism.
5. Weight Management (Fibre + Protein Satiety) A 200 g bowl of rajma curry provides approximately 15 g protein and 6 g fibre at approximately 300 kcal, a satiety-to-calorie ratio that suppresses hunger for 4-5 hours. This dual protein-fibre satiety mechanism makes rajma one of the most effective weight management foods in Indian cuisine.
6. Muscle Building and Recovery Rajma provides 22-23 g of protein per 100 g of dry weight with a good essential amino acid profile, lysine-rich (correcting wheat's lysine deficiency), and best consumed as rajma chawal (rice + rajma), which creates a complete protein from complementary amino acid profiles. The traditional meal of rajma chawal is nutritionally a near-perfect muscle-building combination.
How to Cook Rajma Without Losing Nutrients
5 steps for maximum nutritional retention:
-
Soak overnight (minimum 8 hours): Reduces phytic acid by 25-30%, improving iron and zinc absorption. Crucially for rajma, soaking also begins to deactivate phytohaemagglutinin (PHA) lectins. Discard soaking water - it contains the released lectins and anti-nutrients.
-
Boil vigorously for 10 minutes first: Before pressure cooking, bring the rajma to a full rolling boil and hold for 10 minutes. This deactivates PHA lectins that cause digestive toxicity. This step is non-negotiable for red kidney beans.
-
Pressure cook thoroughly (4-5 whistles): Ensures complete lectin deactivation and starch gelatinisation. Undercooked rajma causes digestive discomfort even without acute PHA toxicity.
-
Add tomato and lemon at serving: Vitamin C from tomatoes in the gravy and lemon juice at the table converts non-haem iron to the absorbable ferrous form, increasing iron bioavailability 2-3 times.
-
Do not discard cooking water: The cooking liquid contains water-soluble B vitamins (folate, thiamine) that leach from the beans. Use this liquid as the base of the rajma curry gravy rather than discarding it.
FAQs
Q1. What is the nutritional value of rajma per 100g?
Per 100 g of raw, dry rajma (kidney beans, Phaseolus vulgaris), the ICMR Indian Food Composition Tables 2017 report: 333-347 kcal, 22-23 g protein, 15.2 g dietary fibre, 5.1 mg iron (28% of women's daily RDA), 394 mcg folate (99% of daily RDA), 1,406 mg potassium (30% of daily RDA), and a glycaemic index of approximately 24 the lowest GI of any common Indian pulse. When cooked, protein concentration falls to approximately 8.7 g per 100 g cooked beans due to water absorption. The actual protein per serving is best calculated from dry weight.
Q2. How much protein is in rajma per 100g?
Raw, dry rajma contains 22-23 g of protein per 100 g according to the ICMR IFCTs 2017. This makes it a high-protein pulse comparable to arhar dal (22 g) and ahead of chana dal (20 g). When cooked, the per-100g protein falls to approximately 8.7 g due to water absorption, increasing the bean's weight. A standard 50 g dry serving of rajma (1 katori) provides approximately 11-11.5 g of protein - equivalent to about two large eggs. Pairing rajma with rice creates a complete protein (the rice provides methionine that rajma lacks; rajma provides lysine that rice lacks).
Q3. Is Rajma good for weight loss?
Yes, rajma is one of the best foods for weight management in Indian cuisine. It's 15.2 g of dietary fibre and 22-23 g of protein per 100 g raw, creating exceptional satiety. A 200 g bowl of rajma curry provides approximately 15 g protein and 6 g fibre at around 300 kcal - suppressing hunger for 4-5 hours. It's very low GI (~24), which prevents post-meal blood sugar spikes and subsequent fat storage. Regular rajma consumption as a lunch or dinner staple consistently produces better weight outcomes than equivalent-calorie meals from refined grain sources.
Q4. Is Kashmiri rajma better than regular red rajma?
Yes, Kashmiri rajma and Chitra rajma (from Himachal Pradesh) are nutritionally superior to common red rajma in polyphenol content. Their smaller size produces a higher skin-to-flesh ratio, meaning more anthocyanins and proanthocyanidins per serving documented antioxidants with cardiovascular and anti-inflammatory benefits. Kashmiri rajma also has a creamier texture and richer, earthy flavour due to the high-altitude growing conditions and traditional cultivation practices. For maximum nutritional value, choose single-origin Kashmiri or Chitra rajma over commodity red rajma.
About This Article
Sources:
- ICMR (Indian Council of Medical Research) - Indian Food Composition Tables 2017, National Institute of Nutrition, Hyderabad. Primary source for all nutritional values: protein (22-23 g/100g), fibre (15.2 g), iron (5.1 mg), folate (394 mcg), potassium (1,406 mg), GI (~24), calories (333-347 kcal) per 100 g raw red rajma.
- ICMR-NIN - Dietary Guidelines for Indians, 2024. Source for pulse recommendations and blood sugar management guidance.
- International Tables of Glycemic Index and Glycemic Load Values (Atkinson FS, Foster-Powell K, Brand-Miller JC, Diabetes Care, 2008). Source for rajma GI value (~24).
- NFHS-5 (National Family Health Survey 5, 2019-21) - Source for iron-deficiency anaemia prevalence in Indian women.
- Published research on phytohaemagglutinin (PHA) in kidney beans - Source for lectin deactivation cooking requirements and food safety guidance.
- Published research on legume polyphenols - Source for anthocyanin and proanthocyanidin content in dark-coloured kidney bean varieties and cardiovascular benefits.
