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Rajma masala

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Rajma masala

Also known as: Rajma · Stews & curries · 250 g serving · 70 min total

Good choice

Tô rajma 250g ~280 kcal, xơ 10g, natri 580mg.

Lời khuyên: Xin ít dầu, roti vừa; rau.

292 kcal per serving

Protein 10.2 g · Carbs 35.6 g · Fat 13.3 g · Fibre 9.7 g · Sugars – g · Sodium 905.0 mg

Where the calories come from

Where the calories come fromCalories: 13% protein, 47% carbohydrate, 39% fat. 292 kcal total.292kcal / serving
  • Protein10.15 g · 13%
  • Carbohydrate35.61 g · 47%
  • Fat13.26 g · 39%

Estimated, per 250 g serving.

Daily Value at a glance

Protein20 % % Daily Value
Fibre35 % % Daily Value
Sodium39 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy291.8 kcal15%
Protein10.1 g20%
Carbohydrate35.6 g13%
of which net carbs (carbs minus fibre)25.9 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat13.3 g17%
of which saturated fat2.0 g10%
Fibre9.7 g35%
Sodium905.0 mg39%
Where the calories come from
Protein 14% · Carbohydrate 49% · Fat 41% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A46.8 µg RAE5%
Vitamin C16.1 mg18%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.5 mg9%
Vitamin B60.2 mg12%
Folate (B9)147.0 µg37%
Calcium85.5 mg7%
Iron5.3 mg29%
Magnesium85.3 mg20%
Phosphorus233.0 mg19%
Potassium880.0 mg19%
Zinc2.3 mg21%
Selenium1.8 µg3%
Copper0.4 mg44%
Manganese0.9 mg39%
Iodine60.0 µg40%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 44 %; Iodine: 40 %; Manganese: 39 %; Folate (B9): 37 %; Iron: 29 %; Zinc: 21 %Copper44 %Iodine40 %Manganese39 %Folate (B9)37 %Iron29 %Zinc21 %
Health scoreHealth score 78 out of 100, rated Good.78/ 100
Good

Health score

78 / 100 · Good

Formula: protective index 78 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 78, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy116.7 kcal6%
Protein4.1 g8%
Carbohydrate14.2 g5%
of which net carbs (carbs minus fibre)10.3 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat5.3 g7%
of which saturated fat0.8 g4%
Fibre3.9 g14%
Sodium362.0 mg16%
Where the calories come from
Protein 14% · Carbohydrate 49% · Fat 41% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A18.7 µg RAE2%
Vitamin C6.4 mg7%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.6 mg4%
Vitamin B60.1 mg6%
Folate (B9)58.8 µg15%
Calcium34.2 mg3%
Iron2.1 mg12%
Magnesium34.1 mg8%
Phosphorus93.2 mg7%
Potassium352.0 mg7%
Zinc0.9 mg8%
Selenium0.7 µg1%
Copper0.2 mg22%
Manganese0.4 mg17%
Iodine24.0 µg16%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar

Ingredients

  • Rajma — 110 g
  • Cà chua — 40 g
  • Hành — 28 g
  • Dầu/mỡ — 12 g
  • Ớt — 6 g
  • Gừng — 6 g
  • Hạt thì là — 4 g
  • Muối — 2 g
  • Ngò — 6 g
  • Nước dùng rau — 36 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu). Cốt dừa chịu nhiệt → mỡ bão hòa hòa vào nước.

Good to know

What is good

  • Xơ 10g, calo 280
  • Đạm 12g

Watch out for

  • Natri 580mg
  • Đường 5g cà

Healthier swaps

Portion sizes

  • Small bowl — 162 g
  • Serving — 250 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

292 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 8 min68 min
Running (steady run, 8 MET)≈ 30 min30 min
Cycling (moderate pace, 6 MET)≈ 40 min40 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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