Rajma protein per 100g: full nutrition facts and calories
Dry rajma provides 22.9 g protein per 100 g, but cooked rajma drops to 8.7 g because water absorption increases the weight. This guide breaks down the numbers by form and serving size, compares rajma with other dals, and explains how to cook it safely.
Raw, dry rajma (kidney beans) contains 22.9 g of protein per 100 g according to ICMR-NIN Indian Food Composition Tables 2017. Once pressure-cooked, that number drops to about 8.7 g per 100 g because the beans absorb water and roughly double or triple in weight. A typical serving of 1 katori cooked rajma (about 80 g of beans) delivers roughly 7 g of protein.
The difference between raw and cooked values confuses everyone. Every number below specifies the form clearly so meal planning stays accurate.
Rajma nutrition per 100 g: raw, soaked and cooked
| Nutrient | Raw, dry | Soaked (8 hrs, drained) | Boiled / pressure-cooked |
|---|---|---|---|
| Protein | 22.9 g | ~16 g | ~8.7 g |
| Calories | 347 kcal | ~240 kcal | ~127 kcal |
| Carbohydrates | 60.6 g | — | 22.8 g |
| Dietary fibre | 15.2 g | ~11 g | ~7.4 g |
| Fat | 1.3 g | — | 0.5 g |
| Iron | 5.1 mg | ~3.6 mg | ~2.9 mg |
| Calcium | 60 mg | — | — |
| Potassium | 1,406 mg | — | 405 mg |
| Folate | — | — | 130 mcg |
| Glycaemic index | ~24 | ~24 | ~24 |
Sources: ICMR data via Organic Mandya, ICMR-NIN 2017, kidney beans nutrition guide.
Why protein per 100 g drops after cooking
Rajma does not lose protein during cooking. The total protein in a batch stays the same. What changes is weight. Dry rajma absorbs water and roughly doubles or triples in mass, so the same protein is now spread across a heavier portion.
Think of it this way: 50 g of dry rajma holds 11 to 11.5 g of protein. After pressure cooking, those beans weigh about 150 g. The protein is still 11 to 11.5 g, but if you scoop out 100 g of the cooked beans, you get only about 8.7 g. This is dilution, not destruction.
More protein in every roti
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Protein in practical Indian servings
| Serving | Dry rajma used | Approx. cooked weight | Protein | Calories |
|---|---|---|---|---|
| 1 katori cooked rajma | ~30 g | ~80 g | ~7 g | — |
| 1 katori dry rajma (cooked) | 50 g | ~150 g | 11–11.5 g | 167–174 kcal |
| 1 bowl rajma curry (with gravy) | — | 200 g | ~14–16 g | ~260–320 kcal |
| Rajma chawal (dal + 100 g cooked rice) | — | — | ~22 g total | ~450 kcal |
When rajma is made into a curry with onion-tomato gravy and oil, the protein dips slightly to about 7 to 8 g per 100 g because the gravy adds weight without much protein. The calories rise to about 130 to 160 kcal per 100 g from the added oil.
Rajma vs other dals: protein comparison
Rajma holds its own among Indian pulses. The table below uses raw, dry values per 100 g. For a deeper comparison, see the complete guide to protein in Indian dals.
| Legume | Protein per 100 g (raw) | Fibre (g) | Calories (kcal) |
|---|---|---|---|
| Soya chunks | 52 g | — | — |
| Chana dal | ~20 g | — | ~360 |
| Masoor dal | ~25 g | — | ~340 |
| Moong dal | ~24 g | — | ~348 |
| Rajma | 22.9 g | 15.2 g | 347 |
| Urad dal | ~24 g | — | ~341 |
| Paneer | ~18 g | 0 g | ~265 |
Rajma's fibre content of 15.2 g per 100 g is higher than most split dals. For details on soya chunks and paneer, see the pages on soya chunks protein per 100 g and paneer protein per 100 g.
How to reach a protein target with rajma
A 60 kg adult aiming for roughly 0.8 g protein per kg body weight needs about 48 g of protein daily. One bowl of rajma chawal supplies about 22 g, nearly half the target from a single meal. The rest can come from dahi, moong dal, paneer or rotis. For a full-day plan, see the guide on how to eat 100 g protein on a vegetarian Indian diet.
For a family of four, cooking 200 g of dry rajma yields about 600 g of cooked beans and provides about 45 to 46 g of protein total, enough for each person to get 11 to 11.5 g from the rajma portion alone.
How to cook rajma properly
Soak rajma for at least 8 hours (overnight works well). Soaking reduces phytic acid by about 25 percent, which helps the body absorb iron and other minerals more easily. Discard the soaking water before cooking.
Pressure cook soaked rajma for 4 to 5 whistles on medium flame. Kashmiri or dark red varieties may need 5 to 6 whistles because they are denser. The beans should be completely soft and easy to mash between two fingers.
Safety note: raw and undercooked rajma contains a lectin called phytohaemagglutinin (PHA) that can cause nausea and stomach cramps. Always cook rajma until fully soft. Slow cookers that do not reach a full boil may not destroy PHA reliably.
A simple rajma curry for meal prep
Soak 200 g dry rajma overnight. Discard the soaking water. Pressure cook with fresh water (about 3 cups) for 4 to 5 whistles. In a separate pan, sauté onion, tomato, ginger-garlic paste with 1 tablespoon oil. Add cooked rajma, salt and spices. Simmer 10 minutes.
- Total time: 30 minutes active (plus overnight soak)
- Measures: katori and spoon measures work fine, no scale needed
- Tiffin friendly: yes, stays good for 4 to 5 hours at room temperature
- Reheats: yes, reheats well on stovetop or in a microwave
Is rajma a complete protein?
On its own, rajma is low in the amino acid methionine. Rice is low in lysine but rich in methionine. When eaten together, they supply all essential amino acids. This is why rajma chawal has long been a well-balanced meal. The pairing does not need to happen in the same bite or even the same hour, just within the same day.
Rajma varieties and protein
Indian markets sell dark red (Jammu/Kashmiri), light red, and chitra (speckled) rajma. Protein content across these varieties is similar, staying in the 22 to 24 g per 100 g range for dry beans. The main differences are texture and cooking time. Kashmiri rajma is smaller and creamier. Chitra rajma is firmer and holds shape better in dry preparations.
Frequently asked questions
How much protein is in 100 g cooked rajma?
About 8.7 g. The protein is diluted because cooked rajma absorbs water and gains weight.
Does soaking rajma reduce protein?
Soaking reduces the measured protein per 100 g to about 16 g because the beans absorb water. The total protein in the batch does not change meaningfully. Soaking also reduces phytic acid by about 25 percent.
Which dal has the highest protein per 100 g?
Among common Indian dals, moong, masoor and urad dal each provide about 24 g protein per 100 g raw. Rajma is close at 22.9 g. For a full ranking, see the plant protein sources in India page.
Can I eat 100 g dry rajma daily?
100 g dry rajma provides about 22.9 g protein, 347 kcal, and 15.2 g fibre. For most adults, this is a reasonable amount if the rest of the diet is balanced and you do not have kidney concerns. Introducing this much fibre suddenly can cause bloating, so increase portions gradually.
Is chickpeas or rajma better for protein?
Both are similar. Raw chickpeas (kabuli chana) provide about 19 to 21 g protein per 100 g while rajma provides 22.9 g. Rajma has a slight edge in protein and fibre.
Is rajma a complete protein?
Not on its own. Rajma is low in methionine. Pairing it with rice or roti within the same day provides all essential amino acids.
How much rajma should I eat for protein?
A serving of 50 g dry rajma (1 katori measure) gives 11 to 11.5 g protein after cooking. Two to three such servings across the week, rotated with other dals and protein sources, fits well into most vegetarian meal plans.
