Rajma is kidney beans cooked in a thick, spiced tomato gravy. One bowl is 220 calories with 10g protein and 7g fibre. That fibre count is among the highest of any Indian curry. Combined with rice, it forms a complete protein. Rajma chawal is comfort food that also happens to be nutritionally solid.
This is the complete calorie breakdown for rajma. Every variant, every preparation method, every portion size that matters in an Indian kitchen. No generic database numbers. Real Indian servings, honestly measured.
Protein: 10g · Carbs: 30g · Fat: 5g · Fibre: 7g
That’s roughly 3.1x a homemade roti (72 cal)
Full calorie breakdown
The calorie count for rajma varies significantly depending on size, stuffing, and preparation method. Here’s every variant you’ll encounter, from the lightest to the heaviest.
| Variant | Serving | Calories | Protein |
|---|---|---|---|
| Boiled rajma (100g) | 100g | 130-140 | 8g |
| Rajma curry (1 bowl) | 200g | 200-240 | 10g |
| Rajma curry (restaurant) | 200g | 260-320 | 10g |
| Rajma salad | 150g | 140-170 | 8g |
| Rajma chawal (1 plate) | ~350g | 350-450 | 14g |
| Rajma + 2 rotis | ~350g | 344-384 | 14g |
| Plain dal (comparison) | 200g | 120 | 9g |
The gap between Plain dal (comparison) (120 cal) and Rajma chawal (1 plate) (350 cal) is significant. Same food category, very different calorie cost. What you choose and how it’s prepared matters more than most people realise.
How rajma compares to roti
One rajma serving (220 calories) is equivalent to about 3.1 homemade rotis (72 cal each). That means a single serving replaces what would be 3 rotis on your plate. If you eat two servings, you’ve consumed the calorie equivalent of 6 rotis in one sitting.
This doesn’t make rajma ‘bad.’ It makes it calorie-dense, which means you need to account for it. If rajma is lunch, keep dinner lighter. If it’s a daily habit, the calories compound fast.
Rajma vs plain dal
Rajma at 220 calories is significantly heavier than plain dal at 120 calories. That’s a gap of 100+ calories per serving. Over a week of daily consumption, choosing rajma over plain dal adds 700 extra calories, roughly 0.1 kg of potential weight change per month.
Rajma (220 cal, 10g protein, 7g fibre) vs plain dal (120 cal, 9g protein, 3g fibre). Rajma is heavier but has significantly more fibre. For satiety and gut health, rajma is superior. For everyday lightness, dal wins.
Is rajma good for weight loss?
Rajma at 220 calories is neither particularly light nor particularly heavy. It’s a moderate-calorie Indian food that fits comfortably in most diet plans when portion-controlled.
On a 1,500-calorie diet, one serving of rajma takes up about 15% of your daily budget. That leaves room for two other proper meals and a snack or two. Not restrictive at all.
The 10g protein per serving is a bonus. Protein helps with satiety, meaning you’re less likely to reach for snacks an hour after eating. For a carb-heavy Indian food, that’s a better protein showing than most.
Rajma at 220 calories per serving is a solid choice for weight loss when portion-controlled. Track it, account for it, and it fits in any Indian diet plan.
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How rajma fits in your daily calories
Here’s what including rajma looks like at different calorie targets:
1200 cal/day (Aggressive weight loss): Easy fit. Only 18% of your budget. Plenty of room for other meals and snacks.
1500 cal/day (Steady weight loss): Easy fit. Only 15% of your budget. Plenty of room for other meals and snacks.
2000 cal/day (Maintenance): Easy fit. Only 11% of your budget. Plenty of room for other meals and snacks.
Best time to eat rajma
At 220 calories, rajma fits comfortably in any main meal. Breakfast, lunch, or dinner, it does not matter. What matters is what you eat alongside it. Pair with protein, add vegetables, and the meal is balanced regardless of timing.
Who should (and shouldn’t) eat rajma regularly
Good choice for: very high fibre (7g/bowl), complete protein with rice, satiating, popular comfort food that fits in most calorie budgets. If any of these apply to you, including rajma in your weekly rotation makes nutritional sense beyond just calories.
For most people eating a normal Indian diet, rajma is neither something to seek out nor something to avoid. It is a regular food that fits when you know the calorie count and plan accordingly.
How to reduce calories when eating rajma
Control the oil in the gravy. Standard rajma recipe: 2-3 tbsp oil. Light version: 1 tsp oil + pressure cook onions. Saves 80-160 cal per batch.
Rajma chawal is a complete meal. Rajma + rice = all essential amino acids. Add salad and curd and you have a nutritionally perfect Indian meal at 450-500 cal.
Rajma salad for snacking. Boiled rajma + onion + tomato + lemon + chaat masala: 150 cal/bowl with 8g protein and 6g fibre. An excellent high-fibre snack.
Soak 8+ hours for better digestion. Rajma MUST be soaked overnight and pressure-cooked thoroughly. Undercooked rajma contains lectins that cause digestive issues.
Frequently asked questions
Includes rajma and all your favourite foods. Calorie-counted, portion-controlled, actually enjoyable.
Nutritional values based on IFCT (Indian Food Composition Tables) and USDA databases. Values vary with ingredients, size, and preparation. Informational content, not medical or dietary advice.