How Many Calories Are in a Cup of Rajma Curry?

November 26, 2025 •

3 min read

A single serving of rajma curry can contain anywhere from 177 to over 300 calories, depending on the recipe's specific ingredients and preparation. Knowing how many calories are in a cup of rajma curry can help you manage your dietary intake while still enjoying this flavorful and nutritious dish.

Quick Summary

The calorie count of a cup of rajma curry varies widely based on the amount of oil, cream, and other ingredients used. Understanding the nutritional breakdown allows for informed dietary choices when preparing this traditional Indian meal.

Key Points

Variable Calorie Count: The calorie content in a cup of rajma curry varies significantly, ranging from approximately 85 kcal for a low-fat recipe to over 300 kcal for a rich, restaurant-style version.
Factors Affecting Calories: Key variables influencing the calorie count include the amount of oil or ghee used, the addition of heavy cream or butter, and the overall serving size.
Achieve Creaminess Naturally: For a low-calorie, creamy curry, mash a portion of the cooked kidney beans and stir them back into the pot, eliminating the need for high-fat dairy.
Health Benefits: Rajma is naturally rich in plant-based protein, fiber, and minerals like iron and folate, making it a nutritious base for a healthy meal.
Weight Management: The high fiber and protein in rajma promote a feeling of fullness, which can assist with weight loss when consumed in moderation and prepared healthily.
Healthy Modifications: Simple adjustments like reducing oil, skipping cream, and serving with brown rice or roti can transform rajma curry into a healthier, balanced meal.

Unpacking the Nutritional Breakdown of Rajma Curry

Rajma curry, a beloved staple in North Indian cuisine, is celebrated for its rich, creamy texture and hearty flavor. However, the calorie content can fluctuate significantly based on the preparation method. A basic, oil-free preparation will have a much lower caloric value than a restaurant-style version with added cream and butter. A standard 1-cup (100-gram) serving of a healthier, homemade rajma curry can contain as little as 87.5 kcal, while a richer version might exceed 250 kcal per cup. The main components influencing this are the fat source, the addition of dairy, and the cooking technique.

Factors That Influence Rajma Curry Calories

Type and amount of fat: Cooking oil or ghee is a primary source of calories in rajma. A traditional Punjabi recipe might use a generous amount of ghee, boosting the calorie count. A lighter version can use minimal oil or a non-stick pan.
Added cream or butter: Many restaurant-style and rich home recipes add heavy cream or butter at the end for extra creaminess and flavor. This significantly increases the fat and calorie content.
Serving size: A "cup" can be ambiguous. Recipes and nutritional information often refer to a 100g serving, which is a small cup. A larger bowl, especially when paired with rice, will have a much higher total calorie count.
Ingredients and garnishes: The base of onions, tomatoes, and spices is relatively low in calories. However, toppings like extra butter, ghee tadka, or cheese can increase the energy value.

Comparison of Rajma Curry Variations

The table below illustrates how different preparation methods can drastically change the calorie count for a 1-cup serving (approximately 100g). This comparison highlights the importance of recipe choice for health-conscious individuals.


Recipe Type	Approximate Calories (per 100g)	Key Calorie Sources	Best For
Healthy Home-style	85-110 kcal	Kidney beans, minimal oil, tomatoes	Everyday meals, weight management
Restaurant-style / Dhaba	200-300+ kcal	Ghee, butter, heavy cream, extra oil	Occasional treat, rich flavor
Simple Boiled Rajma	~127 kcal	Kidney beans, water	High-protein, minimal-fat base
Canned Rajma Curry	150-200 kcal	Preservative-enhanced beans, oil	Quick meals, higher sodium content

Making a Healthier Rajma Curry

Reducing the calorie count in rajma curry is simple with a few smart substitutions and cooking techniques. Follow these steps to create a delicious, low-calorie version:

Reduce fat intake: Sauté the onions and tomatoes in just one or two teaspoons of oil instead of tablespoons. A water-based sauté can also work. Alternatively, consider using an Instant Pot or slow cooker to cook the masala without needing much oil upfront.
Skip the cream: Achieve a creamy texture without the extra calories by mashing a portion of the cooked kidney beans and stirring them back into the curry. This naturally thickens the gravy and adds a velvety mouthfeel.
Adjust the garnishes: Instead of a heavy ghee or butter tadka, garnish with fresh coriander leaves and a squeeze of lemon juice for a bright, low-calorie flavor boost.
Control portion sizes: Be mindful of the serving size, especially if enjoying with rice. Pairing with brown rice or roti can increase the fiber content and keep you feeling fuller longer compared to white rice.

Why is Rajma Healthy (in moderation)?

Despite the potential for high calories in some recipes, the kidney beans themselves are a nutritional powerhouse. They are a fantastic source of plant-based protein, dietary fiber, and various vitamins and minerals. The high fiber content aids digestion and promotes satiety, which is beneficial for weight management. Rajma also has a low glycemic index, helping to manage blood sugar levels.

Conclusion

Ultimately, the number of calories in a cup of rajma curry depends entirely on its preparation. While restaurant-style versions can be quite high in fat and calories, a homemade, health-conscious recipe can make this a wholesome, low-calorie meal. By controlling the amount of oil and forgoing added cream, you can enjoy all the protein, fiber, and flavor that rajma has to offer without derailing your dietary goals. Enjoy this hearty and healthy Indian classic by focusing on smart ingredient choices.

What is Rajma Curry and How is it Made? (Outbound Link)

For those interested in the culinary process, a comprehensive guide to making Punjabi Rajma Masala can be found on Swasthi's Recipes. This provides insight into the techniques used to create both rich and healthy versions of this traditional dish.

Frequently Asked Questions

Yes, rajma curry can be beneficial for weight loss, provided it is prepared in a low-calorie manner, with minimal oil and no added cream. The high fiber and protein content of kidney beans promote satiety, helping to reduce overall calorie intake.

A cup of plain, boiled rajma (approximately 200 grams) contains about 254 calories. Most of these calories come from carbohydrates and protein, with minimal fat.

Yes, adding heavy cream is a major factor that increases the total calorie count of rajma curry. For a healthier option, mash some of the cooked beans to thicken the gravy naturally instead.

For a healthier meal, consider pairing your rajma curry with brown rice instead of white rice. Brown rice offers more fiber and nutrients and has a lower glycemic index.

Not necessarily. While convenient, canned rajma curry can be high in sodium and may contain preservatives and more oil than a health-conscious homemade version. Making it from scratch allows for complete control over ingredients.

If consumed raw or undercooked, rajma contains toxins that can be harmful. However, when properly soaked and cooked, it is a very safe and healthy food. Consuming excessively rich, high-fat versions can lead to weight gain.

To reduce the oil, sauté the onion and tomato base with very little oil or use a non-stick pan. Instead of finishing with a ghee tadka, garnish with fresh cilantro for flavor.