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Foods / Dals and pulses

Rajma (kidney beans): Nutrition and who it suits

Rajma is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 298 kcal, 19 g of protein and 17.7 g of fibre. One serving is one katori cooked (30 g dry), about 89 kcal.

Rajma (kidney beans)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy298 kcal
Protein19 g
Carbohydrate49.6 g
Fibre17.7 g
Sugars2 g
Fat1.6 g
Folate332 µg
Magnesium160 mg
Potassium1362 mg

Where its calories come from

26%69%
  • Protein 26%
  • Carbohydrate 69%
  • Fat 5%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of rajma?

About 89 kcal for one katori cooked (30 g dry), and about 178 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

45%Folate
99.6 µg
13%Magnesium
48 mg
13%Potassium
409 mg
12%Protein
5.7 g
7%Zinc
0.9 mg
6%Iron
1.9 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B018. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is rajma good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

6 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

5.3 g of fibre for 14.9 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

5.3 g of fibre for 14.9 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

40 mg of calcium and 5.7 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice6 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice5.3 g of fibre for 14.9 g of carbohydrate, which slows the rise in sugar.
MenopauseFine as part of a meal40 mg of calcium and 5.7 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use rajma, each with its calories per portion:

Varieties

Per 100 g.

VarietykcalProtein (g)Carbs (g)Fibre (g)
Black (shown above)2981949.617.7
Brown29819.548.816.9
Red29919.948.616.6

Also called

Assamese: Rajmah; Bengali: Barbati beej; Gujarati: Phansi (Kadi); Hindi: Rajmah; Kannada: Thugare bele; Kashmiri: Razma; Malayalam: Rajmah; Marathi: Shravangheveda; Punjabi: Kale rajmah; Sanskrit: Makussttaka; Tamil: Karamani Payir; Telugu: Barigalu; Urdu: Rajma.

Related

Lentil whole (Sabut masoor)Sabut moong (whole green gram)Dry peasSabut urad (whole black gram)Moth bean (Motha)Kala chana (whole Bengal gram)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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