Rajma Chawal calories
per plate, not per 100 g
The short answer
One plate, weighed
390kcal 1 plate — taken as 300 g — has about 390 calories, with 13.2 g protein, 60.0 g carbohydrate and 10.2 g fat. Two come to 780 kcal, three to 1,170 kcal.
Per 100 g, rajma chawal carries 130 kcal and 4.4 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 300 g·REVIEWED JUL 2026
Serving assumed: 1 plate ≈ 300 g — one katori of rajma curry over two katoris of rice. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 300 g·REVIEWED JUL 2026
From a table row to one plate
- Read the per-100 g row for rajma chawal out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 130 kcal and 4.4 g protein per 100 g.
- Weigh what is actually served. This site enters 1 plate at 300 g (one katori of rajma curry over two katoris of rice). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 130 × 300 ÷ 100 = 390 kcal per plate. Nothing is rounded up, adjusted or smoothed — two plates are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per plate = per 100 g × serving grams ÷ 100 Rajma Chawal = 130 kcal × 300 g ÷ 100 = 390 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Rajma Chawal, entered by the portion
The kitchen ledger: one plate at 300 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 plate | 300 g | 390 kcal | 13.2 g | 60.0 g | 10.2 g | 7.8 g |
| 2 plates | 600 g | 780 kcal | 26.4 g | 120.0 g | 20.4 g | 15.6 g |
| 3 plates | 900 g | 1,170 kcal | 39.6 g | 180.0 g | 30.6 g | 23.4 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 300 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 plate (300 g) |
|---|---|---|
| Energy | 130 kcal | 390 kcal |
| Protein | 4.4 g | 13.2 g |
| Carbohydrate (available) | 20.0 g | 60.0 g |
| Fat | 3.4 g | 10.2 g |
| Dietary fibre | 2.6 g | 7.8 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 plate of rajma chawal
Minutes of activity for a 70 kg adult to spend 390 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where rajma chawal sits in an Indian plate
Among the 18 rice dishes entries on this site, rajma chawal ranks 4th for protein (4.4 g per 100 g) and 11th for energy density (130 kcal per 100 g). The protein leader in the group is mutton biryani at 8.5 g.
Protein supplies 14% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is moderate at 2.6 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 plate?
About 390 kcal for 1 plate, taken as 300 g (one katori of rajma curry over two katoris of rice). Two come to roughly 780 kcal and three to 1,170 kcal. Per 100 g, rajma chawal carries 130 kcal.
How much protein is in rajma chawal?
4.4 g per 100 g, which works out to 13.2 g in 1 plate. That is 14% of the energy in this food, and ranks 4th of 18 in the rice dishes group on this site.
Is rajma chawal good for weight loss?
At 130 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume one katori of rajma curry over two katoris of rice. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from rice dishes, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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