The Protein Content in 50g of Boiled Rajma
A 50-gram serving of boiled rajma, equivalent to about a quarter cup, is a fantastic source of plant-based protein. Based on data that indicates 100 grams of boiled kidney beans contain around 8.7 grams of protein, a 50-gram serving delivers approximately 4.35 grams of protein. This figure is often rounded down to a convenient 4 grams for simplicity in nutritional guides. This modest serving size provides a solid contribution towards your daily protein intake, which is vital for building and repairing muscle tissue, as well as producing enzymes and hormones.
Full Nutritional Profile of a 50g Serving
Beyond just protein, a 50g serving of boiled rajma offers a wide spectrum of nutrients that contribute to overall health. It is particularly rich in dietary fiber and essential minerals, while remaining low in fat. The cooking process, especially boiling, makes the nutrients more accessible and easier for the body to digest. Here is a breakdown of the nutritional content for 50g of boiled rajma, based on standard nutritional data for kidney beans.
- Calories: Approximately 64 kcal
- Carbohydrates: Around 11.4 grams
- Dietary Fiber: Approximately 3.2 grams
- Fat: Less than 0.5 grams
- Iron: Around 1 mg (significant for a small portion)
- Folate (B9): Approximately 65 micrograms
- Potassium: About 202 mg
These values highlight rajma's ability to support satiety due to its high fiber and protein content. Its low glycemic index also means it won't cause a rapid spike in blood sugar, making it a good choice for blood sugar management.
How to Maximize Nutrition from Rajma
To ensure you get the most out of your rajma, proper preparation is key. Here are some tips to get started:
- Soaking: Always soak dried rajma overnight. This reduces cooking time and helps to neutralize phytic acid, an antinutrient that can hinder the absorption of minerals like iron and zinc.
- Thorough Cooking: Boiling rajma thoroughly until tender is crucial. Undercooked kidney beans contain a toxin called phytohaemagglutinin, which can cause digestive issues. The boiling process eliminates this toxin entirely.
- Pair with Vitamin C: Combining rajma with a source of Vitamin C, such as tomatoes or a squeeze of lime juice, can significantly enhance the body's absorption of the non-heme iron found in the beans.
- Serve with Rice: The amino acid profile of rajma can be complemented by pairing it with rice, creating a complete protein meal. This combination is a staple in many cuisines for this very reason.
Comparison of Protein in Different Legumes (per 100g Boiled)
Rajma is a competitive plant-based protein source, but how does it stack up against other popular legumes? Here is a comparison based on a 100g cooked serving:
| Legume | Protein (per 100g boiled) | Key Nutrients (beyond protein) |
|---|---|---|
| Rajma (Red Kidney Beans) | ~8.7g | High in fiber, iron, folate, and potassium |
| Chickpeas | ~8.9g | Good source of fiber, manganese, and folate |
| Lentils | ~9.0g | Excellent source of iron, folate, and manganese |
| Black Beans | ~8.9g | High in fiber, folate, magnesium, and antioxidants |
As the table shows, rajma holds its own in the legume category, offering a similar protein yield to chickpeas and lentils while providing a unique mineral composition.
Practical Ways to Incorporate Rajma into Your Diet
- Classic Rajma Curry: A rich and flavorful curry made with onion, tomato, and spices, best served with basmati rice.
- Protein-Packed Salad: Mix cooked and cooled rajma with diced cucumber, tomatoes, bell peppers, and a zesty vinaigrette.
- Vegan Burgers: Mash cooked rajma with breadcrumbs, spices, and finely chopped vegetables to form patties for a hearty burger.
- Healthy Wraps and Tacos: Use cooked rajma as a filling for wraps or tacos, paired with salsa, lettuce, and avocado.
- Nutrient-Dense Soup: Add rajma to vegetable soups or stews to boost the protein and fiber content.
Conclusion
In summary, 50 gm of boiled rajma offers a convenient and nutritious dose of approximately 4 grams of protein. Its rich fiber content, combined with essential minerals and a low glycemic index, makes it an exceptional food for muscle health, weight management, and overall digestive wellness. By incorporating rajma into your meals, from traditional curries to modern salads, you can easily benefit from its powerful, plant-based nutritional profile.
Understanding the Health Benefits of Legumes is a great way to learn more about the nutritional value of beans.
