Rajma Sambhar Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of rajma sambhar contains 75 calories, 4.5g protein, 10.5g carbs, and 1.8g fat. Rajma Sambhar is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 75 kcal | 4% |
| Protein | 4.5g | 9% |
| Carbohydrates | 10.5g | 4% |
| Total Fat | 1.8g | 2% |
| Fiber | 3.2g | 11% |
| Sodium | 350.0mg | 15% |
| Potassium | 6.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 260.0mg | 1444% |
| Magnesium | 0.70mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Rajma Sambhar Good for You?
Yes, Rajma Sambhar is a nutritious dish that supports several aspects of health. Per 100g, it provides 4.5g of protein (9% Daily Value) for muscle maintenance, 3.2g of fiber (11% Daily Value) for digestive health, and notably high levels of iron at 260mg (1444% Daily Value). It is a low-calorie option at just 75 kcal per 100g, making it suitable for balanced meal planning.
Key Health Benefits of Rajma Sambhar
Supports Digestive Health: With 3.2g of fiber per 100g serving, Rajma Sambhar promotes healthy digestion and regular bowel function. This fiber content helps maintain steady blood sugar levels and supports a healthy gut microbiome.
Rich in Iron for Energy: Rajma Sambhar delivers an exceptionally high amount of iron—260mg per 100g (1444% Daily Value). This makes it valuable for preventing iron deficiency anemia and maintaining healthy oxygen transport throughout your body.
Excellent Source of Zinc: Containing 70mg of zinc per 100g (636% Daily Value), this dish supports immune function, wound healing, and protein synthesis. Zinc plays a critical role in keeping your immune system functioning optimally.
Low in Calories and Fat: At just 75 kcal and 1.8g total fat per 100g, Rajma Sambhar is a lighter meal option. It is ideal for those managing their calorie intake or following heart-healthy eating patterns without sacrificing flavor or nutrition.
Contributes Plant-Based Protein: The 4.5g of protein per 100g makes Rajma Sambhar a solid plant-based protein source. Combined with its fiber content, it is particularly filling and supports muscle health in vegetarian and vegan diets.
How Does Rajma Sambhar Compare?
Rajma Sambhar stands out compared to other legume-based curries due to its exceptional mineral profile. While a standard dal preparation might offer similar protein levels, Rajma Sambhar’s iron content (260mg per 100g) significantly exceeds that of most comparable dishes, making it superior for iron intake. Its fiber and zinc concentrations also position it as a more mineral-dense option within the category.
Frequently Asked Questions
How many calories is in rajma sambhar?
Rajma Sambhar contains 75 calories per 100g serving, making it a low-calorie dish suitable for calorie-conscious eating plans. A typical serving of 150g would provide approximately 113 calories.
Is rajma sambhar good for weight loss?
Yes, Rajma Sambhar can support weight loss efforts due to its low calorie density (75 kcal per 100g) and high fiber content (3.2g per 100g). The fiber and protein combination helps you feel fuller longer, reducing overall calorie intake throughout the day.
Is rajma sambhar high in iron?
Rajma Sambhar is exceptionally high in iron, providing 260mg per 100g serving (1444% Daily Value). It is one of the richest dietary sources of iron and is particularly beneficial for preventing iron deficiency anemia.
Is rajma sambhar suitable for a vegan diet?
Yes, Rajma Sambhar is entirely plant-based and suitable for vegan diets. It provides protein, fiber, and essential minerals from legumes and spices without any animal products, making it a nutritious choice for vegans and vegetarians.
How should I store rajma sambhar for best results?
Store prepared Rajma Sambhar in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 3 months for extended storage. When reheating, add a splash of water to restore its original consistency and flavor.
How to Track Rajma Sambhar Nutrition with Gram
The Gram app makes logging Rajma Sambhar effortless with its AI-powered food scanning feature—simply photograph your meal to instantly capture nutritional data. You’ll see a complete breakdown of all nutrients including that impressive iron content, fiber, and protein, helping you understand exactly how this dish contributes to your daily nutritional goals. Tracking has never been easier when you have detailed USDA-backed nutrition information at your fingertips.
Frequently Asked Questions
How many calories is in rajma sambhar?
Rajma Sambhar contains 75 calories per 100g serving, making it a low-calorie dish suitable for calorie-conscious eating plans. A typical serving of 150g would provide approximately 113 calories.
Is rajma sambhar good for weight loss?
Yes, Rajma Sambhar can support weight loss efforts due to its low calorie density (75 kcal per 100g) and high fiber content (3.2g per 100g). The fiber and protein combination helps you feel fuller longer, reducing overall calorie intake throughout the day.
Is rajma sambhar high in iron?
Rajma Sambhar is exceptionally high in iron, providing 260mg per 100g serving (1444% Daily Value). It is one of the richest dietary sources of iron and is particularly beneficial for preventing iron deficiency anemia.
Is rajma sambhar suitable for a vegan diet?
Yes, Rajma Sambhar is entirely plant-based and suitable for vegan diets. It provides protein, fiber, and essential minerals from legumes and spices without any animal products, making it a nutritious choice for vegans and vegetarians.
How should I store rajma sambhar for best results?
Store prepared Rajma Sambhar in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 3 months for extended storage. When reheating, add a splash of water to restore its original consistency and flavor.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track rajma sambhar and thousands of other foods with the Gram app.