North India · Side dish
Rajma
Also called rajma masala, rajma chawal, kidney bean curry
Red kidney beans simmered in a spiced onion and tomato gravy, the Punjabi comfort dish usually eaten with rice (rajma chawal) or roti.
The short answer
Rajma has about 290 kcal in a regular serving (1 bowl, about 260 g), with 12.7 g of protein and 12 g of fibre. It rates 3.0/5 (moderate fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories, but a regular serving is a large portion.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 290 kcal
- 1 bowl (about 260 g)
- For weight management
- 3.0 / 5Rated 3 out of 5. Moderate fit for weight management
- Protein and fibre
- 12.7 g · 12 g
- per serving
- Brisk walking
- About 55 min
- uses similar energy (70 kg adult)
What's in rajma?
Raw weights for one serving (1 bowl, about 260 g), from the standard recipe
- Kidney beans (rajma), 58 g
- Ghee, 9 g
- Onion, 35 g
- Green chilli, 1 g
- Ginger, 1 g
- Garlic, 1 g
- Tomato, 86 g
How is rajma made?
Preparation 12 min · Cooking 48 min
- 1Soak the kidney beans overnight, then pressure cook them until soft.
- 2Fry cumin and the onion in ghee until golden.
- 3Add ginger-garlic paste and green chilli, then the tomato puree and spice powders, and cook until the oil separates.
- 4Add the beans with their cooking liquid and a little hot water.
- 5Simmer for 10 to 15 minutes, mashing a few beans to thicken the gravy.
- 6Finish with garam masala, kasuri methi and a squeeze of lemon.
Rajma nutrition
| Nutrient | Per serving (1 bowl, about 260 g) | Per 100 g |
|---|---|---|
| Energy | 290 kcal | 112 kcal |
| Protein | 12.7 g | 4.9 g |
| Carbohydrate | 34.6 g | 13.3 g |
| Fat | 10.7 g | 4.1 g |
| Fibre | 12 g | 4.6 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Rajma Recipe (Rajma Masala), serves 4) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (902 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Swasthi's Recipes, Rajma Recipe (Rajma Masala) 226 g, Tarla Dalal, Rajma Curry Recipe (Healthy Punjabi Rajma Masala) 258 g and Archana's Kitchen, Punjabi Rajma Masala (Rajma Chawal) 296 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is rajma good for weight management?
It rates 3.0/5, a moderate fit, because it is low in calories for its weight and it is rich in fibre for its calories, but a regular serving is a large portion.
- Calories per gram (35% of the rating)1.11 kcal · 85/100
- Protein per 100 kcal (25% of the rating)4.4 g · 44/100
- Fibre per 100 kcal (20% of the rating)4.1 g · 100/100
- Portion (20% of the rating)290 of 200 kcal (side dish) · 5/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have rajma
- Use one spoon of ghee for the masala instead of two or three
- Serve it with a small scoop of rice or two rotis, not both
- Add a bowl of salad on the side
- Skip the cream or butter some restaurants add
Common questions about rajma
How many calories are in rajma?
About 290 kcal in 1 bowl, about 260 g, or 112 kcal per 100 g.
Is rajma good for weight management?
It rates 3.0/5, a moderate fit: it is low in calories for its weight and it is rich in fibre for its calories, but a regular serving is a large portion. See the lighter ways to have it on this page.
How much protein is in rajma?
About 12.7 g in 1 bowl, about 260 g, which is 4.4 g for every 100 kcal.
How much walking uses the energy in rajma?
About 55 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is rajma good for weight management?
Kidney beans give protein and fibre. A bowl of about 260 g has around 280 kcal here, so it is filling for the calories if the rice portion stays small.
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Compare it in:Dal dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.