Protein In Rajma Per 100 g: Nutrition Facts & Health Benefits You Should Know

What Are Kidney Beans (Rajma)?

Kidney beans, popularly known as 'rajma' in India, are a variety of common beans (Phaseolus vulgaris) named for their distinctive kidney-like shape. Native to Central and South America, these protein-rich legumes are now widely cultivated and consumed globally, particularly in South Asian cuisine.

Rajma is available in red, white (cannellini), and speckled varieties, with the red ones being most familiar in Indian dishes. Kidney beans' benefits are valued for their nutrient density, affordability, and versatility in plant-based diets, and they have become a staple ingredient in curries, stews, and salads.

Why Rajma Is a Protein-Rich Superfood

Packed with protein, fibre, vitamins, and minerals, kidney beans offer a wealth of health benefits in a single serving. With approx. 8.67 g of protein in rajma per 100 g serving, it is one of the best plant-based protein sources, especially for vegetarians and vegans.

Moreover, these beans are loaded with iron, folate, magnesium, and phosphorus – essential nutrients for energy production, blood health, and muscle function.

The low glycaemic index and high fibre content of rajma also help regulate blood sugar levels, making it a smart choice for people with diabetes or those managing their weight. This unique combination of nutrients and health-promoting properties has popularised rajma's benefits and solidified it as a superfood in plant-based diets.

How Much Protein Is in 100 g of Rajma?

A 100-gram serving of cooked rajma (kidney beans) packs an impressive 8.67 grams of protein. This substantial amount positions kidney beans' benefits among the top plant-based protein sources, providing a valuable alternative for those following vegetarian or vegan diets. While animal proteins may have a slightly higher biological value, rajma's protein content is still significant and can contribute to meeting daily protein needs.

Nutritional Value of Rajma per 100 g

Here's a glance at the rajma's nutritional value per 100 grams of boiled, cooked beans without salt:

As evident from the table, rajma is a nutrient-dense food, offering a good balance of protein, fibre, and essential micronutrients in a relatively low-calorie package.

Benefits of Rajma

Rajma is a powerhouse of nutrition, packed with protein, fibre, vitamins, and minerals that support various aspects of health. Here are 10 rajma benefits for your health:

1. Aids in weight loss

The high protein and fibre content in kidney beans promotes feelings of fullness, curbing appetite and overall calorie intake. Protein also boosts metabolism and helps maintain lean muscle mass. Additionally, the slow-digesting carbohydrates in rajma prevent sudden spikes in blood sugar, supporting rajma for weight loss management.

2. Controls blood sugar

With a low glycaemic index of around 29, rajma is a smart choice for people with diabetes or insulin resistance. The fibre in kidney beans slows down carbohydrate absorption, resulting in a more gradual rise in blood sugar levels. This helps prevent sudden insulin spikes and improves overall glycaemic control.

3. Prevents colon cancer

The high fibre content in rajma, including both soluble and insoluble fibre, plays a crucial role in maintaining colon health. Fibre adds bulk to the stool and promotes regular bowel movements, reducing the colon's exposure to potential carcinogens. Additionally, kidney beans contain antioxidants that help protect colon cells from damage.

4. Supports muscle growth

For vegetarians and vegans, getting enough protein to support muscle growth can be a challenge. Rajma's protein content and essential amino acids are much needed for muscle repair and growth, making it a valuable addition to plant-based diets. Combining rajma benefits with whole grains, like rice or quinoa, further enhances the protein quality, ensuring you get all the necessary building blocks for lean muscle mass.

5. Improves heart health

Rajma's low fat and sodium content, coupled with its high levels of potassium and magnesium, make it a heart-healthy choice. The soluble fibre in kidney beans helps lower LDL (bad) cholesterol levels, reducing the risk of heart disease. Potassium and magnesium, on the other hand, play a role in regulating blood pressure.

6. Supports digestive health

The combination of soluble and insoluble fibre in rajma works wonders for your digestive system. Soluble fibre acts as a prebiotic, feeding the beneficial gut bacteria and promoting a healthy gut microbiome.

On the other hand, insoluble fibre adds bulk to the stool and stimulates regular bowel movements, preventing constipation and reducing the risk of diverticular diseases. Including rajma for digestion in your diet can help alleviate digestive issues like bloating.

7. Enhances brain health

Folate, iron, and magnesium, all found in kidney beans, play crucial roles in cognitive health. Folate is necessary for the synthesis of neurotransmitters, while iron supports oxygen delivery to the brain, enhancing concentration and mental performance. Magnesium, too, is involved in neurotransmitter function and has been linked to better memory and learning.

8. Improves skin health

The unique nutritional value of rajma, including antioxidants, zinc, and vitamins, gives your skin a healthy glow. These nutrients work together to protect skin cells from oxidative damage, promote collagen production, and maintain skin elasticity. The folate in kidney beans is also essential for the synthesis of new skin cells.

9. Increases energy

The complex carbohydrates in kidney beans provide a slow, steady release of energy, keeping you fuelled for longer. The iron content in rajma also plays a vital role in energy production by supporting the transport of oxygen to the body's cells.

Additionally, the B vitamins found in these beans help convert the food you eat into usable energy. Incorporating rajma into your meals can help combat fatigue and keep energy levels stable throughout the day.

10. Boosts immunity

Rajma contains several nutrients that support immune function, including folate, zinc, and antioxidants. These nutrients help in the production and function of immune cells, enhancing your body's ability to fight off harmful pathogens. Adding rajma for digestion into your diet, along with other immune-boosting foods, can help strengthen your body's natural defences and keep you healthy.

Rajma in Vegetarian & Vegan Diets

For those following plant-based diets, rajma is a nutritional gem. Its high protein content and limited rajma calories per 100 g make it an excellent meat alternative, helping vegetarians and vegans meet their daily protein needs. Rajma is also a good source of iron, folate, and fibre – nutrients that are sometimes lacking in meatless diets.

Combining kidney beans with whole grains like rice or quinoa creates a "complete protein", providing all the essential amino acids the body needs. This makes rajma a go-to ingredient for balanced, nutrient-dense vegetarian and vegan meals.

Best Ways to Eat Rajma for Maximum Protein

To get the most nutritional value from rajma, keep these tips in mind:

• Soak the beans overnight before cooking to reduce anti-nutrients and improve digestibility.
• Cook rajma thoroughly, as raw or undercooked beans contain toxins that can cause digestive issues.
• Pair kidney beans with whole grains, like brown rice or quinoa, to create a complete protein profile.
• Add rajma to salads, soups, stews, or wraps for a protein and fibre boost.
• Avoid using excessive oil, ghee, or salt during preparation to keep the dish healthy.
• Consider sprouting the beans before cooking to increase nutrient bioavailability.

What Are the Side Effects of Rajma?

While rajma is generally safe and healthy for most people, there are a few potential side effects to be aware of.

It includes:

• Digestive issues: Raw or undercooked rajma contains a toxin called phytohemagglutinin, which can cause nausea, vomiting, and diarrhoea. Always soak and cook kidney beans thoroughly to avoid this.
• Gas and bloating: The high fibre content in rajma may cause flatulence and bloating in some people, especially those not used to eating high-fibre foods.
• Allergies: Although rare, some individuals may be allergic to kidney beans and experience symptoms like itching, hives, or difficulty breathing.
• Nutrient interactions: Eating large amounts of rajma may interfere with the absorption of certain minerals, such as iron, or cause imbalances in others.
• Sodium content: Canned rajma may be high in sodium, so it's best to rinse the beans before use to reduce the salt content.

Conclusion: Why Rajma Deserves a Place in Your Diet

Rajma, or kidney beans, is a nutritional powerhouse that offers innumerable health benefits. Packed with protein per 100 g, fibre, vitamins, and minerals, this affordable and versatile legume is a must-have in any well-balanced diet. From aiding weight loss and controlling blood sugar to promoting heart health and boosting immunity, rajma supports various aspects of well-being.

Its high protein content makes rajma's benefits valuable, especially for vegetarians and vegans looking for meat alternatives. Therefore, including rajma in your meals is a simple yet effective way to enhance your diet and overall health.

As a leading chain of diagnostic labs across India, Metropolis Healthcare offers accurate pathology testing and health check-up services to help you take charge of your well-being. Our team of qualified blood collection technicians can visit your home to collect samples, which are then processed in state-of-the-art labs. You can conveniently access your test reports online via email or the user-friendly Metropolis TruHealth app. With a commitment to delivering reliable results and personalised care, Metropolis Healthcare empowers you to prioritise your health and make informed decisions.

FAQs

Can I eat 100 g of rajma daily?

Yes, eating 100 g of cooked rajma daily is generally safe and can be a part of a balanced diet. Just ensure the beans are properly soaked and cooked to avoid any digestive discomfort.

Is rajma better than chicken?

While chicken is a high-quality protein source, rajma offers a good balance of protein, fibre, and micronutrients. It's a nutritious alternative for vegetarians or those looking to reduce their meat intake.

Does boiling rajma reduce protein?

Boiling does not significantly reduce the protein content of rajma. Cooked kidney beans still pack about 8.67 g of protein per 100 g serving.

How much protein is in 100 g of cooked rajma?

A 100-gram serving of cooked rajma contains approximately 8.67 grams of protein, making it one of the best plant-based protein sources.

Is Rajma good for weight loss?

Yes, rajma can be beneficial for weight loss. Its high protein and fibre content promotes satiety, reduces overall calorie intake, and supports a healthy metabolism.

Can rajma be eaten daily for protein needs?

Including 100 g of rajma protein in your daily diet can significantly contribute to meeting your protein requirements, especially if you follow a vegetarian or vegan lifestyle. However, it's important to consume a variety of protein sources for optimal nutrition.

Is Rajma a complete protein source?

While rajma contains a good amount of protein, it is not a complete protein source on its own. Combining it with whole grains like rice or quinoa provides all the essential amino acids needed by your body.

Which is better for protein: rajma or chickpeas?

Both rajma and chickpeas are excellent plant-based protein sources. There are 8.67 g of protein in rajma per 100 g, compared to dry chickpeas containing 21.3 g per 100 g. However, both offer unique nutritional benefits and can be included in a balanced diet.