Protein in Rajma
Rajma is a popular vegetarian source of protein in most Indian homes. Protein is essential for building and repairing muscles, bolstering immunity and keeping skin, hair and nails healthy. 100g of raw rajma gives about 22 to 25g protein, which is decent for a vegetarian plant based food. If cooked well and had with chapati or rice, rajma can be a very good source of your daily protein alkaline.
For those who do not consume meat, eggs or fish, rajma helps fulfill the protein deficiency in an average Indian meal. It is great for students, professionals and athletes who demand steady energy levels, focus or muscle strength during the workday and while at the gym. In addition to protein, rajma also provides fibre, complex carbohydrates and essential minerals such as iron and magnesium, that is why it’s a healthy source of meal that can help for the longest time.
Adding the rajma in your diet once or twice a week can help you in building strength, stamina and good recovery post physical activity. When cooked with lesser oil and accompanied by salad, curd or other healthy accompaniments it equally shares space in general Health, weight management/ fitness meal plans of one and all at home.
Protein in Rajma Per 100g
When people look for “protein in rajma per 100g” online, what they typically want is a simple picture of how much protein they are getting from a typical serving. It aids in menu planning, particularly if you’re tracking your fitness, diet, and/or muscle gains.
On an average 100 grams of raw rajma (uncooked kidney beans) will give you around 22-25g of protein (figures might differ a bit depending on variety and source). This means rajma is a high-protein plant food, particularly in comparison with so many other vegetarian staples.
To get a better idea, let us see roughly how much 100g of rajma (raw) provides:
- Protein: ~22–25g
- Carbohydrates: Decent amount, mostly complex carbs
- Fiber: High, supports digestion
- Fat: Very low
- Iron, magnesium, potassium- Good quantity can be found
- Calories: Moderate, Best for Eating as Part of a Well Balanced Diet
Now, when you cook rajma it will soak up the water and become heavier. So raw rajma has less protein per 100g than cooked (since water adds to the weight), but total protein in 100g of raw rajma is the same as in 100g of its cooked form. For instance if you boil 100g rajma, then you might get around 250–300g cooked rajma overall but the total protein (~22–25g) gets distributed in that quantity.
You can think of it, just in everyday life, this way:
assuming you eat one full bowl (cooked) of rajma, which would be say, 150–200g that was cooked….you may get around 10–15g protein alone depending how much rajma and water used.
For a vegetarian or someone who eats relatively little animal protein, that’s an excellent contribution toward daily protein requirements. A lot of Indians don’t realize that they have a diet low in protein, particularly those who eat a large quantity of rice, roti and vegetables with very little amount of dal, paneer or curd. Adding rajma once or twice a week helps to balance this.
Rajma is also unique because it pairs nicely with grains, such as rice. When rajma is eaten with rice, the amino acids in the two combine to provide a better source of protein for your body as well. It’s a bit like dal-chawal or rajma-chawal in Indian food, naturally balanced combinations of foods that people have historically picked not because they read scientific papers about how beneficial the mix is.
If you are a fitness or bodybuilding enthusiast, then knowing the amount of protein in rajma per 100g can help you plan vegetarian diet choices around your workouts. You can use rajma:
- At lunch with rajma chawal, some salad and curd.
- In a protein-rich dinner
- In salads, cutlets or wraps to boost the protein in snacks
Since rajma is slow-digesting and fiber-rich, it releases energy slowly and satiates you for quite a few hours. This can be useful if you’re keeping cravings in check or watching your weight.
But rajma needs to be soaked and cooked well. If you soak it overnight and cook under pressure, then the digestibility and absorption of nutrients becomes better. Raw rajma can give an upset stomach and is not safe for consumption.
On an average, 100g of raw rajma provides 22–25g of protein which is one good source of making the plant based protein available to Indian household.. If you are a fitness freak, professional, student or homemaker and want to achieve your protein needs along with overall nutrient requirement then inclusion of rajma in the diet is ideal.
Rajma’s Full Nutrition Per 100g
- 100g cooked rajma contains roughly 8.67g protein, required for muscle recovery and the daily protein requirement of vegetarians.
- In 100g cooked rajma, you receive about 127 kcal of energy; that makes it a mid-level cal-filled food.
- In 100g ķcooked rajma, you are getting about 23g of carbs – primarily complex carbohydrates that provide sustained energy.
- There’s about 7.4g fiber in 100g cooked rajma, which aids digestion, takes longer to digest and help keep you full and promotes gut health.
- Only about 0.32g is natural sugar when taken in a 100g cooked rajma which makes it quite low-sugar content food.
- In 100g cooked rajma, there is some 28mg calcium and it contributes to the health of bones and teeth in the context of a balanced diet.
- 100g cooked rajma gives approx. 45mg of magnesium which is required for the maintenance of muscles and nerves, a happy heart and for boosting your immunity.
- In 100g cooked rajma, you can get around 403mg potassium that is known to contribute towards the maintenance of normal blood pressure and muscle function.
- In 100g of cooked rajma, there is zero mg cholesterol so it is a large heart-healthy plant food.
- Cooked amount (100g) of rajma contains about 2.94mg iron which carries oxygen to the blood and utilized properly by the body for a rich hemoglobin and healthy energy giving metabolism.
- 100g cook rajma contains approximately 1.07 mg zinc, it helps immunity and repair of cells.
- 100 g of cooked rajma contains around 0.24 mg copper, which aids in iron utilization and red blood cell formation.
Other Nutritional Benefits of Rajma
While protein in rajma per 100g is our main concern, here are some other rajma benefits that makes it a great food to consume.
1. High in Fiber
Rajma contains high levels of dietary fibre, which is beneficial for the digestive process and as a result prevents constipation. Rajma provides the necessary fiber for adding bulk to your stool and easing away smooth bowel movements thus preventing you from having problems like constipation. It also keeps the digestion and absorption of carbohydrates longer, contributes to more even blood sugar flow, and prevents unexpected spikes. And since fiber helps keep you feeling full so you're less likely to overeat or eat impulsively, rajma is a smart choice for those wanting to manage their weight in a healthful manner.
2. Supports Heart Health
Rajma is Excellent for the heart even when prepared in a simple manner. It is a naturally lean meat and 100% fat-free - so it's far better than loads of heavy, fried or processed versions! Its fiber can contribute to healthy cholesterol levels and minerals such as potassium help maintain blood pressure. Part 1 When you cook rajma with a reasonable amount of oil, salt in control and without added cream or butter, it’s slowly simmered to deliciousness, and what you have is an overall wholesome dish for the heart and part of a heart-healthy Indian diet.
3. Good Source of Iron
Iron is one of the important nutrients which rajma contains. Iron is necessary for the formation of hemoglobin, which transports oxygen in the blood, and to keep energy levels balanced. A lot of Indians, particularly women, are deficient in iron and can feel tired and weak. Regular consumption of rajma in your meals can help improve iron intake. When you eat rajma with Vitamin C–rich foods such as lemon, tomatoes or salad, the body will be able to absorb the iron from the rajma better, helping make your body strong and giving a boost of energy.
4. Helps in Managing Blood Sugar
It is a low GI food as it constituents even complex carbs and fiber that results in its slow digestion leading to lesser glucose getting released in the blood. Such a sustained release can prevent quick blood sugar high and lows. In such cases, when the rajma is cooked with very less oil, balanced spices and consumed in appropriate proportion, then the red beans will become an indispensable part of a diet for those monitoring their blood sugar levels. But diabetics or those suffering from any other condition, must follow a personalised advice by their doctor or dietitian when adding rajma to their daily diet.
5. Budget-Friendly Protein Source
In India, rajma is an economically sound and easily obtainable food stuff rich in protein. Coming to cost – rajma, as compared to other animal-based proteins such as chicken / fish / paneer, is inexpensive and stays well in the kitchen. Even a basic rajma curry cooked at home can be a good source of protein, fiber and energy for the entire family without spending moolah. This makes rajma quite convenient for students, families and working folks who want to eat healthy without dedicating a bigger chunk of their monthly food budget for it.
6. Versatile in Indian Recipes
Rajma is an ingredient that can be used in many Indian recipes, not just the classic rajma chawal. It can be tossed into salads, mixed up with tikkis and kebabs, stuffed inside wraps or rolls, or simply cooked as a leafy light soup/stew. This variety lets you get its health benefits in a number of formats, so you don’t become bored with the same preparation. You can easily incorporate rajma in both traditional and modern meals as per your taste and health goals by modifying spices, quantity of oil, combinations with other foods such as vegetables, curd or whole grains.
Tips for Better Digestion and Safety
Some individuals may experience gas or bloating after consuming rajma. This occurs generally due to incorrect soaking or undercooking. Here are some simple tips:
- Rajma should always be soaked overnight (8-10 hours).
- Discard the soaking water, and cook in fresh water.
- Pressure cooker the rajma until cooked and soft.
- Don’t half cook the rajma as it’s not safe and may lead to tummy upset.
- Add spices such as jeera, hing, adrak and ajwain to aid digestion.
How to Add Rajma to Your Diet for Better Protein Intake
For those aiming to increase their daily protein intake, rajma is a simple and budget-friendly option especially if you are a vegetarian or prefer homemade Indian meals more because it’s subject to cooking at home. With 100g of cooked rajma offering you approximately 8.67g protein, a smart consuming plan can help you to strengthen muscle repair, enhanced energy and improved health. You can begin by introducing rajma curry as rajma chawal or rajma chapati once or twice a week. It lightens the recipe with less oil, more tomatoes onions, garlic and simple Indian spices. Serve it as a high-protein plate with salad and curd on the side.
Boiled rajma can also be used in quick, easy to cook modern recipes. Like rajma salad prepared with onion, tomato, cucumber, capsicum and lemon mixed with little black salt serves as high protein evening salad or snack. # Rajma tikki go into burgers and frankies or are also eaten as such with green chutney (cooked rajma, a little bit of oats or potato, some dry spices). To carry for office or college, rajma wraps can be prepared with whole wheat roti and served along with salad and a spoon of curd or hung curd (yogurt). For days when you want something light but comforting in a filling way, a gentle Indian-style rajma soup or stew with vegetables will give you all the comfort and nutrition.
It may not be sufficient for those who exercise, play sports or have higher protein goals. Here a good quality whey protein can also help along with your home foods. From your website, a perfect fit is Denz-Whey | Pure Whey Isolate Protein Powder. Every scoop delivers 27g protein with low carbs, and no added sugar; It’s also gluten free, so you can enjoy for your pre workout health or post workout recovery; Plus every variety is non stimulant, so great for stacking with your favorite fat burners) Ideal for a post rievous when the aim is to kick start muscle protein synthesis and supply a source of eaa’s do not use this rievous before bed, instead try casein innovation with the antioxidant rich formula.The product has been previously branded as ingredients may vary based on seasonal rebranding Protein Powder Cookies And Cream You can use one scoop after your workout or whenever your normal meals aren’t quite hitting their protein macros.
The simple way-that rajma based meals become your natural-whole-food protein source during lunch or dinner, and you supplement the rest of the protein gap with a clean-quick option (fast/microwavable/preparmade) like from Denzour Nutrition Whey Isolate. This mix ensures your diet remains Indian-centric rajma chawal and yet provide you with higher protein per day (4) that is required for better muscle recovery, strength and performance.
Final Thoughts
Rajma is a not only a delicious comfort food, it is an intelligent nutritional decision for any Indian meal. It provides an excellent balance of protein, complex carbohydrates, fiber and essential minerals which compliment a diet intended for those seeking optimum energy, digestive and overall health. If refried beans are made with lesser oil and served with rice, roti black bean can be included in the nutrition of entire family including athlete, student or working professional fast feeling. It’s also budget-friendly and practical to throw into one’s home cooking on a regular basis.
Most importantly, if you are counting your protein, in 100g cooked rajma, you get exactly 8.67 g of protein. That this makes rajma a good source of plant-based protein—particularly for vegetarians and people who consume lower levels of animal protein. By incorporating rajma into your diet once or twice a week in the form of healthy recipes, you can have both taste and nutrition on your plate.
