Chole or Rajma: Which is better for weight loss? | The Times of India (2024)

Chole-rice and Rajma-rice is a comforting and go-to food in most Indian households. Both the legumes are nutritious, easy to make and delicious. Either you pair it with chapati, have it with a bowl of rice or make a healthy bowl of salad by adding some veggies, both of these can provide you with a variety of nutrients. Making them a part of your regular diet can help to manage a healthy weight, improve cardiovascular health, enhance skin condition and help in several other ways. But since most of our calculations around food is based on whether they help in weight management or not, it is not unusual to wonder which out of the two are better for weight loss. So, let's find the answer to this important question.

Macronutrients, vitamins and trace minerals, chickpeas are loaded with all essential nutrients required by our body to carry out all the internal functions efficiently. 1 cup or 164 grams of chickpeas contains:

Calories: 597

Protein: 19 grams

Fat: 4 grams

Carbohydrates: 60 grams

Calcium: 172 mg

Iron: 10 mg

Magnesium: 188 mg

Zinc: 2.5 mg

Read more: Weight loss: Which is the healthiest and lightest dal?

Belonging to the legumes family, kidney beans contain the same nutrients profile as chickpeas. It contains all three macronutrients and is a great source of vitamins and minerals. 164 grams of raw kidney beans contain:

Calories: 564

Protein: 24 grams

Fat: 1.3 grams

Carbohydrates: 90 grams

Calcium: 234 mg

Iron: 13 mg

Magnesium: 229 mg

Zinc: 4 mg

If we compare the nutrient profile, both chickpea and kidney beans are high in calories. There is only a slight difference in it. For the macronutrient ratios, chickpeas contain less carbohydrate and more fat as compared to kidney beans. However, the latter is rich in protein. In terms of trace minerals and vitamins, both the legumes are high in calcium, potassium, iron and zinc. But kidney beans have slightly more nutritional values than chickpeas.

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Both kidney beans and chickpeas are nutritious but they contain different amounts of essential nutrients. Based on their nutrient profile, kidney beans are healthier than chickpeas as they are high in some of the essential nutrients, low in fat and calories. If you have to include the healthier one and want to add more nutrients then go for kidney beans. But if you want to add variety to your diet, we would recommend you to experiment with the recipes and use both kinds of legumes.

Both kidney beans and chickpeas when combined with rice make a complete protein due to the presence of all nine essential amino acids. A sufficient amount of protein intake is essential to lose weight and replace fat cells with lean muscle mass. Protein also helps to increase satiety and prevents you from unhealthy munching. They are also rich in fiber that helps to keep you fuller for a longer time.