Rajma ( Red Kidney Beans)

          Rajma (Red Kidney Beans) are rich in soluble fiber, so these are good in controlling cholesterol.They are a good source of protein, folate, iron, manganese and zinc. Kidney bean is also a good source of iron and potassium, thiamin, riboflavin, phosphorus and copper. The bad thing about kidney beans is that they are high in saturated fat and sodium.

          The high soluble fiber in kidney beans help to eliminate cholesterol from the body and help cleanse the digestive tract. The high fiber may, however, cause wind in stomach. They also contain purines, so if you are suffering from gout or kidney stones, you should limit kidney beans in your diet.

     Nutrition values of Raw Kidney Beans

     Serving Size 1 cup (185 g)

• Calories:                        241
• Protein:                        15.1 g
• Total fat:                       0.8 g
• Saturated Fat                 0.2g
• Polyunsaturated Fat        0.3g 
• Monounsaturated Fat       0.1g 
• Carbohydrate:                45 g
• Fiber:                            9.8 g
• Calcium:                       98 mg
• Iron:                             2.2 mg
• Sodium:                        442 mg
• Potassium:                    801 mg
• Cholestrol:                     0

     Nutrition values of Boiled red kidney beans without salt

     Serving Size 185 g 

• Calories                            235 Calories 
• Protein:                            16.8 g 
• Total Fat:                          0.17g 
• Carbohydrate:                    42 g 
• Cholesterol                        0 
• Potassium:                        74 mg 
• Dietary Fiber:                     13.4 g     

          The calories from fat is zero in the above data. Note that calorie in boiled kidney beans will be considerably higher if you add butter or oil or ghee while cooking.