💡 Quick Answer
Boiled rajma has about 8.7 g of protein per 100 g, and dry (raw) rajma has about 23.6 g per 100 g. A katori of rajma curry (about 150 g) has roughly 7 g of protein and 155 kcal, and a standard rajma chawal plate has about 11 g protein and 350 kcal.
- Dry: 23.6 g protein and 333 kcal per 100 g (USDA).
- Boiled: 8.7 g protein and 127 kcal per 100 g (USDA).
- Katori of plain boiled beans (150 g): about 13 g protein and 190 kcal.
- For 20 g protein: about 85 g dry rajma, or about 230 g boiled.
Portion calculator
50 g of dry rajma ≈ 11.8 g protein · 166 kcal
Scaled from the figures on this page. Brands and recipes vary.
Rajma is one of the most common protein-rich vegetarian dishes in North Indian homes, and also one of the most confusing to log. A packet of dry rajma says 23 g protein per 100 g, a bowl of cooked rajma says 8 or 9 g, and a katori of rajma curry from the dabba is lower again. All three numbers are correct. They describe different things: how much water the bean has absorbed and how much gravy is in the bowl.
Protein in Rajma Per 100 g: Dry vs Boiled
Rajma soaks up a lot of water as it cooks and more than doubles in weight, so the same beans have less protein per gram once boiled. Values below are USDA FoodData Central figures for kidney beans (all types, mature seeds) (mature seeds), boiled without salt.
| Rajma (red kidney beans) | Protein per 100 g | Calories per 100 g | Carbs / Fibre per 100 g |
|---|---|---|---|
| Dry / raw rajma (USDA) | 23.6 g | 333 kcal | 60 g / 24.9 g |
| Boiled rajma, no gravy (USDA) | 8.7 g | 127 kcal | 22.8 g / 6.4 g |
Fat is under 1 g per 100 g in both forms. The oil, ghee or cream is added when you make the curry, which is why a bowl from a restaurant is a very different food from boiled beans.
A practical rule: 100 g of dry rajma becomes roughly 250 g of boiled beans, which is about 22 g of protein. It is not a perfect conversion, as soaking and cooking times change how much water is absorbed, but it is close enough for logging.
Protein in 1 Katori of Rajma
A katori is a bowl of about 150 g, but what is in the katori matters. Here are the common versions, with the recipe stated so you can adjust:
| Portion | What it contains | Protein | Calories |
|---|---|---|---|
| 1 katori boiled rajma, no gravy | 150 g beans | ~13 g | ~190 kcal |
| ½ katori boiled rajma | 75 g beans | ~6.5 g | ~95 kcal |
| 1 katori rajma curry (home style) | 80 g boiled beans, 1 tsp oil, 20 g onion, tomato and spices in gravy; 150 g total | ~7 g | ~155 kcal |
| 1½ katori rajma curry (225 g) | as above, scaled by 1.5 | ~11 g | ~230 kcal |
| 50 g dry rajma (before soaking) | one person's serving as bought | ~12 g | ~165 kcal |
| 30 g dry rajma (a small handful) | before soaking | ~7 g | ~100 kcal |
Basis: USDA values for raw and boiled red kidney beans; oil at 884 kcal per 100 g (USDA); onion counted at about 40 kcal per 100 g. Tomato, spices and water add very little. Calculated for the stated recipe, so treat as estimates.
The big gap between the first and third rows is the gravy. A typical home katori of curry is only half beans by weight, so it carries about 7 g of protein, not 13 g. If you scoop mostly beans, move toward the first row.
Protein in Rajma Chawal: One Plate
Rajma chawal is a staple lunch, and it is a decent protein source mainly because of the rajma, not the rice. Cooked white rice has about 2.7 g protein and 130 kcal per 100 g (USDA), so a katori of rice (150 g) adds around 4 g and 195 kcal; see our calories in rice guide for the full table.
| Plate | Protein | Calories |
|---|---|---|
| Standard plate: 1 katori rajma curry (150 g) + 1 katori cooked rice (150 g) | ~11 g | ~350 kcal |
| Generous plate: 1½ katori rajma curry + 1½ katori rice (225 g each) | ~17 g | ~525 kcal |
| Standard plate + 1 katori dahi (150 g) | ~16 g | ~440 kcal |
Restaurant and dhaba rajma is made with more oil, butter or cream, so a katori can reach 200-280 kcal for the same amount of beans. That is an estimate; the protein stays about the same, only the fat goes up.
If your goal is protein, a standard plate at 11 g is a decent base but not a full meal's worth. Add a katori of curd, a side of salad with paneer, or make the rajma portion bigger and the rice portion smaller.
How Much Rajma for 20 g of Protein?
Using the USDA numbers, 85 g of dry rajma gives about 20 g of protein and 283 kcal. In boiled terms that is about 230 g of plain boiled beans (roughly 1½ katori), which gives about 20 g protein and 292 kcal. In a curry, you need nearly 3 katori for the same protein, because the gravy takes up half the volume.
That is why people who rely on rajma for protein often mix it: half a katori of rajma, half a katori of chana, and a bowl of dal across the day add up faster than eating a very large bowl of one thing.
Is Rajma a Good Protein Source?
For vegetarians, yes. Per 100 g boiled, rajma gives more than three times the protein of the same weight of cooked white rice (8.7 g against 2.7 g) and also brings fibre. Like most pulses, it is lower in some essential amino acids than animal protein, and cereals such as rice or wheat supply the ones it is lower in. That is part of why dal-chawal and rajma-chawal work as meals. You do not have to eat them in the same sitting for this to matter, but eating them together is the traditional way.
Compared with other protein foods, rajma is cheap and filling, but not very dense. A katori has less than half the protein of the same weight of paneer. Use it as a base and fill the gap with other sources.
Tips for Logging Rajma Accurately
- Know which form you are weighing. Dry weight and cooked weight differ by 2.5 times. Pick one and stay with it.
- Separate beans from gravy. Scooping mostly beans can double the protein of a katori.
- Count the fat. A tablespoon of oil or ghee in the curry adds about 130 kcal to the whole pot.
- Cook it properly. Kidney beans must be soaked and boiled well before eating. Do not eat them undercooked.
For other staples side by side, see the Indian food calories and protein chart, and set a daily protein target with the protein calculator.
How to Make Rajma Chawal Higher in Protein
A standard rajma chawal plate has about 11 g of protein. Changing the ratio or adding one side lifts it without changing the dish. The figures below start from 1 katori rajma curry + 1 katori rice (about 350 kcal and 11 g protein).
| Type | Plate | Calories | Protein |
|---|---|---|---|
| Veg | Plate with 2 katori rajma, 1 katori rice | ~505 kcal | ~18 g |
| Veg | Plate + 150 g dahi | ~440 kcal | ~16 g |
| Veg | Plate + 50 g paneer | ~500 kcal | ~20 g |
| Non-veg | Plate + 2 boiled eggs | ~495 kcal | ~24 g |
| Non-veg | Plate + 100 g cooked chicken breast | ~515 kcal | ~42 g |
If you are vegetarian: The simplest change is more rajma and the same rice: a second katori of curry adds about 7 g. Dahi on the side or paneer cubes stirred into the curry both work without changing the taste much.
If you eat eggs or chicken: Rajma is usually eaten as a vegetarian meal, but boiled eggs or grilled chicken on the side turn the plate into a 25 to 40 g protein meal.
Add-in values use the figures in our guides to eggs, chicken breast, paneer, soya chunks, curd, chana and peanuts.
Frequently Asked Questions
How can I get more protein from rajma chawal?
Eat more rajma for the same rice, or add a side. Two katori of rajma with one katori of rice is about 505 kcal and 18 g protein. Adding 150 g of dahi to a standard plate gives about 440 kcal and 16 g, and two boiled eggs give about 495 kcal and 24 g.
How much protein is in 100g rajma?
Dry (raw) rajma has about 23.6 g of protein and 333 kcal per 100 g. Once boiled, it has about 8.7 g of protein and 127 kcal per 100 g because it absorbs water.
How much protein is in 100g boiled rajma?
About 8.7 g of protein, 127 kcal, 22.8 g carbs and 6.4 g fibre per 100 g of boiled red kidney beans without salt (USDA).
How much protein is in 1 katori of rajma?
A katori of plain boiled beans (150 g) has about 13 g of protein. A katori of home-style rajma curry (150 g, roughly half beans and half gravy) has about 7 g protein and 155 kcal.
How much protein is in a plate of rajma chawal?
A standard plate with 1 katori of rajma curry and 1 katori of cooked rice has about 11 g of protein and 350 kcal. A larger plate with 1.5 katori of each has about 17 g protein and 525 kcal.
How much dry rajma gives 20 g of protein?
About 85 g of dry rajma gives roughly 20 g of protein and 283 kcal. That is about 230 g of plain boiled beans, or nearly 3 katori of rajma curry.
Sources: USDA FoodData Central for red kidney beans (mature seeds, raw and boiled without salt), white rice (cooked) and vegetable oil. Katori and plate values are calculated from the stated recipes and are estimates; restaurant calories are estimates only.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
Know Exactly How Much Protein You Ate Today
Log rajma chawal or a dal plate from a photo and UltraFit360 tracks your protein against your daily goal.