Nutrition Facts Of Kidney Beans(Rajma) And Black Eyed Beans(Lobia)

Nutrition facts of Kidney beans(Rajma) and Black eyed beans(lobia)

Hi!

This post aims at providing the nutrition facts of Kidney beans(Rajma) and Black eyed beans(lobia). Both the beans are a common sight in Indian kitchens. Easy to cook and widely available these are packed with nutrition.

Kidney beans

Kidney beans or Rajma (as they are known in Hindi) are an important part of our food be it Indian cuisine or Mexican cuisine.

Kidney beans have a lot of health benefits to offer:

They lower cholesterol and risk of heart disease

Kidney beans are an excellent source of the fibre that lowers cholesterol. Consuming kidney beans, helps prevent heart disease not just because they are high in fibre but also because it has significant folate and magnesium content.

Regulate blood sugar

The high fibre content in kidney beans helps in preventing blood sugar levels from rising suddenly after a meal. This makes these beans ideal for those who are suffering with diabetes or other blood sugar related troubles.

Iron for energy

Kidney beans have iron to offer. They help in increasing energy by replenishing the body’s iron. Consuming iron rich kidney beans is beneficial for women who have their periods as they are at a higher risk of iron deficiency. Also, kidney beans are almost fat free and are low in calories.

Protein source

Kidney beans are a good source of protein. When consumed with whole grains, its protein content is equivalent to that of high calorie dairy products and meat. Getting proteins from kidney beans is a good idea as it offers blood sugar regulating advantages and heart health benefits.

Boosts brain function

Kidney beans have Vitamin B1. Vitamin B1 (Thiamin) is critical for functioning of brain cells. Lack of this vitamin can cause Alzheimer’s disease.

Nutrition facts of Kidney beans, raw

Net carbs- 35.1 g

Source: USDA

A 100 g serving of Rajma i.e. kidney beans offers 333 calories. It has zero cholesterol and almost no fat. It is a really good source of potassium as you can see from the above table. The net carb content is 35.1 g

Black eyed beans

Black eyed beans are called lobia or rongi in Hindi. They are packed with lots of health benefits.

Health benefits of black eyed beans

Helps the digestive system and the colon

As they have a lot of fibre in them, they help in keeping the colon and digestive system healthy. They ease constipation too. They help in problems linked to the stomach and other digestive organs.

Good for the heart

Black eyed beans are beneficial for heart health as they contain the required fibre, necessary flavonoids and have no cholesterol.

Helps in weight loss

Being low in calories and fat make them the perfect ingredient of a weight loss diet plan. If you are able to manage your weight you will be able to ward off several health complications like diabetes and heart trouble.

Rich in anti-oxidants

This legume is rich in antioxidants. Antioxidants are known to fight free radical damage in the body and protect from cancer.

Nutrition facts of black eyed beans raw (Also called cowpeas)

Net carbs-13.83 g

Source: USDA

A 100 g serving of kidney beans offers 90 calories. It has very low fat and zero cholesterol. The potassium content is high with 431 mg per 100 g serving. It is low in sodium. Net carb content is 13.83 g

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