Rajma vs Chole: Which Has More Protein and Fibre Per 100g?
Dry rajma has more protein and fibre per 100 g than dry chole, and cooked, rajma still leads on fibre by a small margin. Rajma is the kidney bean and chole is the chickpea, so this compares two different beans, weighed the same way.
At a glance
- Dry protein: rajma 25.3 g, chole 20.5 g per 100 g
- Cooked protein: rajma 9.1 g, chole 8.9 g per 100 g, almost level
- Fibre: rajma leads in both dry and cooked forms
- Calories: dry chole is higher, cooked rajma is lower, and the oil in the pot shapes the plate
- Remember: compare dry with dry, because 100 g of cooked beans holds far fewer beans than 100 g dry
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Which has more protein, rajma or chole?
Dry, rajma wins clearly. It has 25.3 g protein per 100 g against 20.5 g for chickpeas. Cooked, the gap almost closes, at 9.1 g against 8.9 g. The table sets out all four rows, so both forms sit on one page.
| Per 100 g | Energy | Protein | Fibre |
|---|---|---|---|
| Rajma, dry | 329 kcal | 25.3 g | 24.9 g |
| Chole, dry | 378 kcal | 20.5 g | 12.2 g |
| Rajma, cooked | 124 kcal | 9.1 g | 9.3 g |
| Chole, cooked | 164 kcal | 8.9 g | 7.6 g |
The rajma figures come from the USDA kidney bean entries (royal red raw, California red cooked). The chole figures come from the USDA chickpea entries. Varieties differ, so read these as close references, not the exact numbers on your pack.
What the table does not show
The table describes beans, not dishes. It does not show how long the beans soaked, how much water they took up, or what oil and masala went into the pot. Those choices can change the plate more than the bean does. Treat the table as a fair starting point, nothing more.
Which has more fibre, and does it change the verdict?
Rajma leads on fibre in both forms: 24.9 g against 12.2 g dry, and 9.3 g against 7.6 g cooked. The cooked gap is smaller. The fibre verdict is clear but not dramatic. Per 100 g, rajma is the stronger fibre choice, and a normal bowl of either bean will add fibre to a meal.
Does the dish matter more than the bean?
Usually, yes. The table compares beans alone. But the plate is built from oil, onion, tomato and salt. The oil and the thickness of the gravy you add can change the plate more than the bean does. Compare the dish you actually cook, not only the bean in the bag.
Rajma chawal and chole chawal are weekend staples in many Pakistani and Indian homes. The bean is the anchor, and the masala is where families tend to argue.
Which bean suits a sensitive stomach?
These tables cannot answer that. Digestion varies from person to person, and how beans are soaked, cooked and spiced changes how they sit. If you are trying a bean for the first time, start with a small portion and notice how you feel. For kidney beans, read the rajma and lobia safety post before you soak or cook them. For chickpeas, the safed chana and cholay recipe covers soaking, with and without soda. The dal protein table gives the wider picture across pulses.
Weigh before you soak
Weigh 100 g of each dry bean before you soak it. That is the fair starting point for any comparison. Weigh again after cooking only if you want to see how much water the bean took up. Do not use that weight to judge its nutrients.
How do I compare two beans fairly at home?
- Weigh 100 g of dry rajma and 100 g of dry chole on the same scale
- Soak each one for the time its recipe gives, then drain it. The rajma cooking guide covers soak times and whistles in more detail
- Cook each in its own pot, with the same amount of water and salt
- Weigh a 100 g portion of each cooked bean, and check it against the table above
- Compare the finished dishes too, counting the oil and gravy separately from the beans
People with kidney disease, gout, or who have been told to limit potassium should ask their doctor or dietitian before changing how often they eat rajma or chole. People with diabetes should plan bean portions with a dietitian, because beans carry carbohydrate. See a doctor if vomiting or diarrhoea after a bean meal does not settle, or if you see blood in your stool.
Rajma and chole questions, answered
Which has more protein, rajma or chole?
Dry rajma has more protein per 100 g, at 25.3 g against 20.5 g for chole in the USDA entries. Cooked, the two are almost level, at 9.1 g against 8.9 g per 100 g.
Rajma vs chole, which is better?
There is no single winner. Rajma has more fibre per 100 g and, cooked, fewer calories, while chole has the higher dry energy figure. Taste and the dish decide most meals.
Rajma or chole, which has more fibre?
Rajma. Dry, it has 24.9 g fibre per 100 g against 12.2 g for chickpeas, and cooked it has 9.3 g against 7.6 g.
Is rajma healthier than chole?
Rajma does better on fibre per 100 g, and on protein when both beans are dry, but neither bean is healthier on its own. Oil, gravy and portion size often matter more than the bean choice.
How many calories are in rajma vs chole?
Per 100 g cooked, the USDA entries give 124 kcal for kidney beans and 164 kcal for chickpeas. The dish adds oil and gravy, so the plate is the number to watch.
Should I compare dry or cooked beans?
Compare dry with dry. Cooked beans hold water, so 100 g cooked holds far fewer beans than 100 g dry.
Is chole good for weight loss?
Chole and rajma are both pulses with protein and fibre, so either can fit a weight plan. The portion and the oil decide the result, and the desi weight loss posts on the category page cover planning.
Do I need to soak rajma and chole?
Yes, both are dried pulses that are normally soaked before cooking. The soaking and cooking times are in the rajma and chole guides linked above.
Is kidney bean safe to eat?
Read the safety post before you cook kidney beans, because it covers the soaking and cooking steps in one place.
Sources
- USDA FoodData Central: Beans, kidney, royal red, mature seeds, raw
- USDA FoodData Central: Beans, kidney, California red, cooked, boiled without salt
- USDA FoodData Central: Chickpeas, mature seeds, raw
- USDA FoodData Central: Chickpeas, mature seeds, cooked, boiled without salt
More pulse guides sit under Grains, Daals & Pulses.