Rajma is one of the most loved foods in Indian households. For many people, rajma chawal is not just a meal but an emotion. It brings comfort, warmth, and satisfaction that very few dishes can match. Beyond taste and tradition, rajma is also known for its impressive nutritional value.

In recent years, people have become more aware of what they eat. Protein intake, carb quality, and fibre content are now part of daily food discussions. This has made many people curious about the real nutritional value of rajma. Questions like these are common: How much protein is there in rajma per 100 grams? Is rajma good for weight loss?

What is Rajma?

Rajma is also prominently known as kidney beans belonging to the legume family. Legumes are basically plant foods which include lentils, beans, chickpeas and also peas. Among all of them, rajma stands out because of it’s thick texture and rich flavour. Rajma is naturally rich in protein and fibre making it one of the best plant foods for people who do not eat meat or eggs. It has been consumed for centuries across different cultures, not only in India but also in Mexico, South America and parts of Europe.

Rajma Nutrition at A Glance

Rajma is not just about protein, it's a complete food that offers a mix of nutrients required by the body every day. It also contains slow digesting carbohydrates, dietary fibre protein and a wide range of vitamins and minerals. The balanced combination is a reason why rajma keeps you full for a long time and provides you steady energy rather than just a quick sugar rush.

 

How Many Grams Of Protein Do You Actually Get?

If you eat a standard bowl of rajma weighing anywhere between 150 to 200 grams after cooking you consume roughly 12 to 16 grams of protein. This is extremely valuable if you are a vegetarian or a vegan because plant foods usually contain lower protein density as compared to animal foods.

Rajma as A Source Of Plant Based Protein

Rajma is a strong source of plant based protein. Even though it does not contain all essential amino acids in a perfect ratio it becomes complete when eaten with rice or wheat. This is the only reason why traditional combinations like rajma chawal are nutritionally intelligent meals. Rice provides you with amino acids that rajma lacks and rajma provides what rice lacks. Together they create a complete protein meal without meat.

Complex Carbs in Rajma

Rajma is rich in complex carbohydrates which are very different from refined carbs like white bread or sugar. Complex carbohydrates digest slowly in your body. This means energy is released gradually instead of all at once. Because of the slow digestion process rajma helps maintain steady energy levels and also helps you prevent sudden hunger. These complex carbs play a very important role in your gut health and metabolism.

Rajma and Blood Sugar Levels

Due to its high fibre and complex carbohydrate rajma has a low to moderate glycemic index. This means it does not raise your blood sugar levels suddenly when eaten in controlled portions. 

For people with diabetes, cooked rajma can be included in moderation along with vegetables and whole grains. The fibre slows glucose absorption and helps maintain stable sugar levels.

Fibre Content in Rajma

Rajma is one of the richest natural sources of dietary fibre. A 100 gram serving of cooked rajma provides you anywhere between 6 to 8 grams of fibre. The fibre helps improve digestion and supports gut bacteria and also prevents constipation. It plays a very important role in cholesterol management. High fibre intake is so strongly linked with better weight management as it also increases fullness.

Vitamins And Minerals In Rajma

Rajma is loaded with essential nutrients needed for daily body function. It basically contains iron potassium and phosphorus besides small amounts of zinc. The vitamins and minerals help with your energy production and muscle movement . Potassium helps in regulating blood pressure by balancing your sodium levels in the body. Magnesium supports muscle functioning and reduces cramps and fatigue.

Essential Minerals and muscle function

The combination of magnesium and potassium in rajma supports your proper muscle contraction and relaxation. This matters not only for athletes but also for normal people who experience cramps and weakness. Rajma supports your everyday muscle health naturally.

Different Types of Rajma and nutritional Differences

India has several varieties of rajma. 

• Jammu rajma is dark red and also rich in flavor while dark red rajma is the most common variety. 

• White rajma on the other hand has a softer texture besides a milder taste.  

No doubt taste and texture differ, but protein in rajma remains similar across types and it ranges 7 to 9 grams per 100 grams when it is cooked.

Rajma for Weight Management

Rajma is completely effective for weight management because it combines protein, fibre, and complex carbs in one food. Protein helps you reduce hunger hormones while fibre keeps the stomach full. Slow carbs prevent energy crashes. The combination actually reduces overeating and late-night cravings. Rajma also has low fat, making it suitable for calorie-controlled diets.

Rajma As A Healthy Option

Rajma salads are becoming increasingly prominent among health-conscious people. You can mix boiled rajma with cucumber, onion, tomato, lemon juice and light seasoning and make a high-protein, high-fibre meal without heavy oil in the gravy. Rajma salads are amazing for lunch or early dinner, especially during the summertime.

How Much Rajma Should You Eat?

A healthy portion is about 100 to 150 grams of cooked rajma per meal. Eating rajma two or three times per week is ideal for a lot of people. Large quantities every day might cause bloating so moderation is very important.

Importance of Proper Boiling Rajma

Rajma must always be soaked and cooked properly. raw or under cooked rajma contains natural compounds that can cause digestive discomfort. You need to soak rajma overnight and pressure cook until soft removes these compounds completely and improves nutrient absorption. Proper boiling also makes rajma very easy to digest.

Conclusion

So, rajma protein per 100 grams cooked is around 7 to 9 gm. Along with protein, rajma also offers complex carbohydrates and high dietary fibre essential nutrients, vitamins and minerals that support your overall health. rajma helps in weight management, supports muscle function, improves digestion and also regulates blood pressure and provides long lasting energy. 

For vegetarians and vegans rajma remains one of the most reliable and affordable protein foods available out there. And soaked well and boiled properly and eaten in a balanced portion, rajma is not comfort food, it's actually a complete nourishment.

If you follow a vegetarian or vegan diet and need extra protein beyond rajma, a plant-based protein powder can be a convenient and reliable option.

Read More: What is Plant-Based Protein Powder? Everything You Need To Know

FAQs

How much protein is in 100g of boiled rajma?

One hundred grams of boiled rajma provides around 8–9 grams of protein, making it a good plant-based protein source when combined with grains like rice or wheat.

Can I eat 100g rajma daily?

Yes, eating 100 grams of cooked rajma daily is safe for most people. It provides protein, fibre, and complex carbs, but proper soaking and moderation help prevent bloating.

Which is better, chickpeas or rajma?

Rajma provides slightly more protein and fibre, while chickpeas are easier to digest. Both are nutritious legumes, but rajma keeps you fuller longer due to higher fibre.

Which dal has the highest protein per 100g?

Among Indian dals, soybeans and urad dal have the highest protein content per 100g. Rajma still offers balanced protein, fibre, and complex carbohydrates.

Is kidney bean rich in protein?

Yes, kidney beans (rajma) are rich in plant protein, providing 22–24g per 100g raw and 7–9g per 100g cooked, along with high dietary fibre.

Is rajma good for bulking?

Rajma can support clean bulking when paired with rice or roti. It provides protein, complex carbs, and fibre, offering steady energy without excess fat.

Does boiling rajma reduce protein?

Boiling reduces protein per 100g due to water absorption, not protein loss. Cooked rajma still retains 7–9g protein, making it nutritionally valuable.

Is rajma heavy to digest?

Rajma can feel heavy if undercooked. Proper soaking and pressure cooking make rajma easier to digest and reduce bloating or discomfort.