Is Rajma Good For Weight Loss?


Rajma, also known as kidney beans, is a popular legume used in Indian cuisine. It is considered as the traditional dish to serve in front of special guests. It is a versatile ingredient that can be used in a variety of dishes, including stews, soups, salads, and curries. Now, many people love to eat rajma but they are not sure that is it good for them or not. This is because as many people are concerned with maintaining their body weight. In recent years, rajma has gained popularity among people trying to lose weight. In this article, we will explore the question, “Is Rajma Good For Weight Loss?” and provide you with a comprehensive guide on incorporating rajma into your weight loss diet.

Nutritional Value of Rajma

One cup of cooked rajma contains approximately 225 calories, 15 grams of protein, and 15 grams of fiber. It also contains important nutrients like iron, magnesium, and potassium. Protein and fiber are both essential for weight loss as they help keep you full for longer, reducing the chances of overeating. Additionally, iron helps transport oxygen throughout the body, magnesium supports bone health, and potassium helps regulate blood pressure.

Rajma (kidney beans) is a high-protein legume often used in Indian cooking. As per the USDA, one hundred grams of cooked kidney beans (Rajma) offer the following nutrients.

  • Energy: 127kCal
  • Protein: 8.67g
  • Total lipid (fat): 0.5g
  • Carbohydrate: 22.8g
  • Fibre, total dietary: 7.4g
  • Calcium: 28mg
  • Iron: 2.94mg
  • Magnesium: 45mg
  • Phosphorus: 142mg
  • Potassium: 403mg
  • Sodium: 2mg
  • Vitamin C: 1.2mg

Is Rajma Good For Weight Loss?

Yes, Rajma, also known as kidney beans, can be a great food choice for weight loss. Rajma is high in both protein and fiber, which can help keep you full for longer periods, reduce overall calorie intake, and aid weight loss. In addition, rajma has a low glycemic index, which means it does not cause a sudden spike in blood sugar levels, making it a healthy food choice for individuals with diabetes.

Rajma is also a great source of other essential nutrients like iron, which is important for transporting oxygen throughout the body. Incorporating rajma into your diet can be a healthy way to achieve weight loss goals without compromising on nutrition.

The Role of Calories in Weight Loss

Weight loss occurs when you consume fewer calories than your body burns. Consuming a diet high in fiber and protein can help reduce your overall calorie intake by keeping you full for longer periods. Rajma is a great food choice for weight loss as it is high in both protein and fiber. In addition to consuming foods that aid weight loss, it’s important to maintain a calorie deficit by reducing your overall calorie intake.

Benefits of Rajma for Weight Loss

Several studies have shown that consuming legumes like rajma can aid weight loss. One study published in the Journal of Nutrition found that participants who included legumes in their diet lost more weight and had better improvements in their body composition compared to those who did not include legumes. Another study published in the American Journal of Clinical Nutrition found that consuming legumes regularly led to a lower body weight, body fat percentage, and waist circumference.

High in Protein and Fiber

As mentioned earlier, rajma is high in protein and fiber. Protein is an essential nutrient that helps repair and build muscle tissue. It also takes longer to digest, which means it keeps you feeling full for longer periods, reducing the chances of overeating. Fiber is also essential for weight loss as it helps regulate digestion and keeps you feeling full.

Low Glycemic Index

Rajma has a low glycemic index, meaning it releases sugar into the bloodstream slowly. This helps regulate blood sugar levels, making it a good food choice for individuals with diabetes. Foods with a low glycemic index are also known to keep you full for longer periods, reducing cravings and hunger pangs.

How to Incorporate Rajma into Your Weight Loss Diet

Rajma is a versatile ingredient that can be used in a variety of dishes. Here are some ways to incorporate rajma into your weight loss diet:

Rajma Beans
  1. Rajma Curry: Cook rajma in a tomato-based curry and serve with brown rice or quinoa.
  2. Rajma Salad: Mix cooked rajma with chopped vegetables like cucumbers, tomatoes, and bell peppers. Dress with lemon juice and olive oil.
  3. Rajma Soup: Cook rajma with vegetable broth and season with herbs and spices like cumin, coriander, and turmeric.
  4. Rajma Chaat: Make a chaat by mixing cooked rajma with chopped onions, tomatoes, and cilantro. Top with tamarind chutney and yogurt.

Precautions To Consume Rajma For Weight Loss

While rajma is a nutritious food, it’s important to consume it in moderation. Consuming too much rajma can lead to digestive issues like bloating, gas, and diarrhea. Additionally, rajma contains lectins, which can be harmful if not cooked properly. Soaking and boiling rajma properly can reduce the lectin content and make it safe for consumption.

Rajma vs Other Legumes for Weight Loss

While rajma is a great food choice for weight loss, it’s not the only legume that can aid weight loss. Other legumes like lentils, chickpeas, and black beans are also high in protein and fiber and can aid weight loss. However, rajma has a unique nutrient profile that sets it apart from other legumes. For example, rajma is high in iron, which is essential for transporting oxygen throughout the body. Additionally, rajma has a lower glycemic index than other legumes, making it a good food choice for individuals with diabetes.

Rajma Recipes for Weight Loss

Here are some healthy and delicious Rajma recipes that you can try to incorporate into your weight loss diet:

  1. Rajma Salad: Combine cooked Rajma with chopped tomatoes, cucumber, onions, and bell peppers. Season with lemon juice, olive oil, salt, and pepper for a refreshing and filling salad.
  2. Rajma Soup: In a pot, sauté onions, garlic, and ginger until fragrant. Add cooked Rajma, vegetable broth, and diced tomatoes. Simmer until the flavors combine and serve hot.
  3. Rajma Curry: In a pan, sauté onions, garlic, and ginger until fragrant. Add diced tomatoes and spices like cumin, coriander, and garam masala. Stir in cooked Rajma and simmer until the sauce thickens. Serve with whole-grain rice or roti for a filling and nutritious meal.
  4. Rajma Chaat: Combine cooked Rajma with chopped onions, tomatoes, and cucumbers. Season with chaat masala, lemon juice, and chopped cilantro for a tangy and flavorful snack.
  5. Rajma and Vegetable Stir Fry: In a pan, sauté chopped vegetables like bell peppers, zucchini, and carrots until slightly tender. Add cooked Rajma and season with spices like paprika, cumin, and garlic powder. Stir-fry until the vegetables are fully cooked and serve hot.

Rajma Salad Recipe


  • 1 can of Rajma, drained and rinsed
  • 1/2 cucumber, chopped
  • 1/2 red onion, chopped
  • 1/2 bell pepper, chopped
  • 1/2 cup of cherry tomatoes, halved
  • 1/4 cup of chopped cilantro
  • Juice of 1/2 lemon
  • 1 tablespoon of olive oil
  • Salt and pepper to taste


  1. In a large mixing bowl, combine the Rajma, chopped cucumber, red onion, bell pepper, cherry tomatoes, and cilantro.
  2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
  3. Pour the dressing over the Rajma salad and toss until well combined.
  4. Serve the Rajma salad immediately or chill in the refrigerator for at least 30 minutes before serving.

Recipe Notes:

  • You can use dried Rajma instead of canned Rajma, but you’ll need to soak it overnight and cook it before using it in this recipe.
  • You can add or substitute other vegetables, such as chopped carrots, radishes, or avocado, to this recipe as per your preference.

Rajma Wrap

Serving: 1

Preparation time: 10 minutes


  • Whole wheat wrap: 1
  • Boiled rajma: ½ cup
  • Tomato chopped: ½ cup
  • Onion, thinly sliced: ½ cup
  • Green bell pepper, thinly sliced: ½ cup
  • Lemon juice: 1 tbsp
  • Salt: To taste
  • Red chilli powder: ½ tsp
  • Cumin powder: ½ tsp
  • Coriander powder: ½ tsp
  • Low-fat yoghurt: 1 tbsp
  • Fresh coriander leaves, chopped: A few leaves

Preparation Method

  • Combine boiled rajma, chopped tomato, thinly sliced onion, and thinly sliced green bell pepper in a mixing bowl.
  • Add lemon juice, salt, red chilli powder, cumin powder, and coriander powder to taste.
  • Mix well and set aside.
  • Heat the whole wheat wrap on a non-stick pan.
  • Spread low-fat yoghurt evenly over the wrap.
  • Place the prepared rajma mixture in the centre of the wrap.
  • Garnish with fresh coriander leaves.
  • Wrap the filling tightly in the whole wheat wrap.
  • Serve hot.

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Final Thoughts:

Rajma is a nutritious and versatile ingredient that can aid losing weight due to its high protein and fiber content, low glycemic index, and other essential nutrients. Incorporating rajma into your weight loss diet can be a healthy and delicious way to achieve your weight loss goals. Remember to consume rajma in moderation and to maintain a calorie deficit to achieve optimal weight loss results.

Frequently Asked Questions

Q: What is rajma, and how does it aid in weight loss?

A: Rajma, or kidney beans, are legumes that are high in protein. These legumes are high in minerals, vitamins, and antioxidants. It is also high in soluble dietary fibre, which keeps you fuller for longer and prevents you from snacking on harmful foods. As a result, it keeps your weight in check.

Q: How many calories are in a serving of rajma, and how does this affect weight loss?

A: When boiled, 100 g of rajma can have up to 130 calories. While rajma has a high-calorie content, it is a nutrient-dense diet abundant in protein, fibre, and other vital components. Therefore, having rajma in your diet can help you lose weight by making you feel satiated for longer and lowering your overall calorie intake.

Q: Is rajma high in protein, and how does this help with weight loss?

A: Rajma contains a good amount of protein considering it is a vegetarian or vegan source of protein. For example, a 100g portion of boiled rajma includes approximately 8 grams of protein. In addition, protein in your diet can help you lose weight because it promotes feelings of fullness and satiety, leading to lower calorie consumption and, eventually, weight reduction.

Q: Can rajma be included in a low-carbohydrate or ketogenic diet for weight loss?

A: Rajma has a higher carbohydrate content than other protein sources, making it less suitable for very low-carbohydrate or ketogenic diets, which often limit carbohydrate intake.

Q: How should Rajma be prepared for optimal weight loss benefits?

A: Several methods exist to incorporate rajma into your diet for weight loss without sacrificing flavour. 

The method for cooking rajma is the same for any recipe. First, Rajma should be washed and soaked in water for 5-6 hours. Then, pressure cook the beans for 20-25 minutes. Next, you can add vegetables to make a balanced meal. For example, you can make healthy vegetable patties. It, like other legumes, can be sprouted. Sprouting rajma permits nutrients to be kept rather than lost during cooking.

Q: Can rajma be eaten as a main meal for weight loss, or is it better as a side dish?

A: Rajma can be used as a main weight-loss meal, particularly when combined with other nutrient-dense vegetables and probiotics to make a balanced and enjoyable meal. Balancing rajma with additional healthful and low-calorie items is crucial when serving rajma as a main course.

Q: Is it safe to eat rajma daily for weight loss, and are there any potential risks?

A: Rajma is the finest legume for weight loss because of its high protein and fibre content. However, consuming raw or partially cooked kidney beans is harmful because it contains high levels of phytohaemagglutinin. This toxic protein can cause diarrhoea and vomiting.

Q: Can rajma be consumed in moderation as part of a weight loss plan while still enjoying other foods?

A: While Rajma Chawal can be a nutritious addition to your weight loss diet, it’s crucial to remember to watch your portion limits. Consuming too much of any food might result in weight gain. Therefore take Rajma Chawal in moderation.

Q: Are there any specific weight loss diets or plans that incorporate rajma?

A: No, no specific Rajma weight loss diet or regimen exists. But on the other hand, rajma is nutrient dense and high in protein and fibre, which may help in weight loss by providing a feeling of fullness and satisfaction.

Q: Can rajma be combined with other weight-loss foods for even better results?

A: Yes, rajma can be paired with other weight losing foods to make even more healthy and satisfying meals that will help you achieve your weight loss goals, such as salads, soups, and curry.

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