Chana vs Rajma: Calories, Nutrition & Which Is Better?
A standard bowl (~250g) of kala chana carries about 413 calories, while the same size bowl of rajma runs slightly higher at about 425 calories. Both legumes deliver roughly 9-10g of protein and 8g of fiber per 100g, making them two of the most efficient vegetarian staples in any South Asian kitchen. The real difference between them is flavour and how they're traditionally cooked, not nutrition.
🫘 Kala Chana (Black Chickpeas)
Calories per 100g: ~165 kcal
Per 1 bowl: ~412.5 kcal
Protein: 9g · Carbs: 27g · Fat: 2.5g (per 100g)
Fiber: 8g per 100g (~20g per bowl)
Best for: everyday protein-fiber combo, budget-friendly bulk meals
🫘 Rajma (Kidney Beans)
Calories per 100g: ~170 kcal
Per 1 bowl: ~425 kcal
Protein: 10g · Carbs: 28g · Fat: 0.8g (per 100g)
Fiber: 8g per 100g (~20g per bowl)
Best for: rajma-chawal Sunday meals, slightly higher protein per bowl
Chana vs Rajma: side-by-side comparison
| Factor | Kala Chana (Black Chickpeas) | Rajma (Kidney Beans) | Better choice |
|---|---|---|---|
| Calories (per 100g) | ~165 kcal | ~170 kcal | Kala Chana (slightly lower) |
| Calories (typical serving) | ~413 kcal (1 bowl) | ~425 kcal (1 bowl) | Kala Chana |
| Protein (per 100g) | 9g | 10g | Rajma |
| Carbs (per 100g) | 27g | 28g | Tied |
| Fat (per 100g) | 2.5g | 0.8g | Rajma (lower fat before tarka) |
| Fiber (per 100g) | 8g | 8g | Tied |
| Typical serving size | 1 bowl (~250g) | 1 bowl (~250g) | — |
| Weight loss suitability | Very good | Very good | Tied |
| Muscle gain suitability | Good | Good — slightly more protein | Rajma |
| Satiety / fullness | High — fiber and resistant starch | High — fiber and resistant starch | Tied |
| Best use case | Daily protein bowl, chana chaat | Rajma-chawal, weekend comfort meals | Depends on preference |
Values come from the CalorieMetrica nutrition database — the same data behind the Food Compare tool and Meal Planner. The tarka oil or ghee used to cook either legume can add 60-120 kcal per bowl, so the cooking method usually matters more than the bean itself.
Calories: chana vs rajma
Per 100g, chana and rajma sit within 5 calories of each other — about 165 kcal for kala chana against 170 kcal for rajma. Scaled to a normal bowl (~250g), that gap widens only slightly to roughly 413 kcal versus 425 kcal, a difference most people won't notice on a plate.
What actually swings the calorie count is the tarka: onions, tomatoes and a generous pour of oil or ghee can add anywhere from 60 to 150 extra calories per bowl. A dry-roasted chana chaat stays close to the base number, while a rich, restaurant-style rajma masala can climb well past 500 kcal per serving.
Nutrition comparison
Both legumes are near-identical on paper: roughly 8-10g of protein and 8g of fiber per 100g, which is unusually high for a plant food and a big reason both are dietary staples across Pakistan, North India and Bangladesh.
Rajma carries a touch more protein and noticeably less raw fat (0.8g vs 2.5g per 100g) before any oil is added, while kala chana brings marginally more fat but is often prepared drier, as chana chaat or a simple curry. Neither is a complete protein on its own — pairing either with rice or roti creates the amino acid balance a full meal needs. Check your daily target with the Protein Calculator.
Which is better for weight loss?
Both are strong weight-loss foods. Fiber and resistant starch from either legume slow digestion and blunt hunger for hours, which is exactly what a calorie-controlled day needs. The deciding factor is the tarka: a bowl cooked with a teaspoon of oil stays under 450 kcal, while a ghee-heavy version can exceed 550 kcal.
If you're actively cutting, measure the oil rather than switching legumes. Build your day's numbers with the TDEE Calculator and slot either bean into the Meal Planner or South Asian Meal Planner.
Which is better for muscle gain?
Rajma has a small edge with about 1g more protein per 100g, which adds up to roughly 2.5g more protein per bowl. Neither legume gets you close to a full day's protein target alone, so pairing either with paneer, chicken, eggs or yogurt is essential for a serious muscle-gain plan.
For a bulking day, a bowl of rajma-chawal with a side of yogurt or a bowl of chana with grilled chicken both work well as a base carb-plus-fiber component. Set your target with the Protein Calculator.
Which is healthier overall?
There's no meaningful health gap between chana and rajma — both are fiber-rich, plant-based staples that support digestion, steady blood sugar and long-term heart health. The real variable is preparation: a lightly-tempered version of either is healthier than a heavy, ghee-laden version of the other.
If you have kidney concerns, diabetes or another condition affecting legume intake, portion size and cooking oil matter more than the choice between chana and rajma — check with your doctor or dietitian for personal guidance.
Chana and rajma in South Asian daily meals
In Punjab and North India, rajma-chawal is a weekend staple — kidney beans simmered slowly with tomatoes and served over rice. Kala chana appears more often as a weekday curry, in chana chaat as a street-food snack, or soaked and eaten for breakfast in some households. Both travel well across Pakistan, India and Bangladesh as affordable, protein-dense vegetarian mains. Regional guides: Pakistani Food Calories and Indian Food Calories.
Practical meal examples
Weight-loss plate (~450 kcal): 1 bowl kala chana curry, light oil (~380 kcal) + cucumber-onion salad (~40 kcal) + a squeeze of lemon.
Muscle-gain plate (~650 kcal): 1 bowl rajma-chawal (~425 kcal + 1/2 cup rice ~120 kcal) + a boiled egg (~78 kcal) for extra protein.
Balanced daily plate (~500 kcal): 1/2 bowl chana + 1/2 bowl rajma (~400 kcal combined) + 1 roti (~120 kcal) — variety in one meal.
Build any of these in the Meal Planner or the South Asian Meal Planner.
FAQs: chana vs rajma
Which has fewer calories, chana or rajma?
Kala chana is slightly lower at about 165 kcal per 100g versus rajma's 170 kcal per 100g. Per typical bowl (~250g), that's roughly 413 kcal for chana against 425 kcal for rajma — a small, mostly unnoticeable gap.
Which has more protein, chana or rajma?
Rajma has slightly more protein — about 10g per 100g versus chana's 9g per 100g. Over a full bowl that's roughly a 2-3g protein difference, which matters little unless you're tracking macros closely.
Is rajma or chana better for weight loss?
Both work equally well. Fiber content is identical at about 8g per 100g, so satiety is similar. The real variable is the oil or ghee used in the tarka — measure it rather than choosing based on the bean.
Can I eat chana and rajma every day?
Yes, for most people. Both are common daily staples across South Asia and are well tolerated in normal portions. If you experience bloating, soaking beans longer and rinsing well before cooking usually helps.
Which is better for gym diets, chana or rajma?
Rajma has a slight protein edge, but neither is a primary protein source on its own. Pair either with chicken, paneer, eggs or yogurt to hit a serious gym-diet protein target.
Do chana and rajma raise blood sugar the same way?
Both have a relatively low glycemic impact thanks to their high fiber and resistant starch content, which slows glucose absorption. Portion size and what else is on the plate still matter most — consult your doctor for personal guidance if you have diabetes.
Related pages
Keep going
Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, find your calorie target with the TDEE Calculator, or check protein needs with the Protein Calculator.
📊 Values are practical estimates from the CalorieMetrica database. Homemade portions vary with recipe, ingredients and cooking method. See Data Sources.