What is Ragi (Finger Millet)?
Ragi, also known as Finger Millet, is a highly nutritious grain renowned for its rich nutritional profile. Packed with calcium, protein, fiber, iron, and other essential micronutrients, Ragi is a naturally gluten-free and easily digestible cereal, making it an excellent choice for individuals with gluten intolerance or celiac disease.
Traditionally used in Indian cuisine, Ragi is commonly prepared as khichdi, roti, dosa, and malted beverages. It is especially valued for its health benefits, which include:
- Promoting bone health
- Supporting weight management
- Regulating blood sugar levels
- Providing long-lasting energy
- Helping manage dehydration and thirst
Whether consumed by children, adults, or the elderly, Ragi stands out as a powerhouse grain suitable for all ages.
Keep reading to explore ragi, its nutritional value, health benefits, whip up easy recipes using ragi, and much more.
Ragi Nutrition Value and Facts
Ragi contains several micronutrients, including thiamine, iron, magnesium, zinc, chromium, and iodine. It has exceptionally high calcium content, ranging from 300 to 400 mg, approximately ten times higher than that found in wheat and rice. It is also considered “cool” food owing to its high mineral content, potentially aiding in maintaining the acid-base balance within the body. Here is the nutritional value of 100 gm ragi:
| Nutrients | Nutritional value |
| Protein | 7.7g |
| Fats | 1.5g |
| Carbohydrates | 72.6g |
| Fibre | 3.6g |
| Energy | 336 (Kcal) |
| Calcium | 350mg |
| Iron | 3.9mg |
| Thiamin | 0.42mg |
| Niacin | 0.19mg |
| Riboflavin | 1.1mg |
Health Benefits of Ragi to Experts
Ragi benefits those looking to control their weight. The fibre content in ragi induces a sense of fullness, suppressing cravings and aiding weight loss. Here are some other health benefits of ragi:
1) High protein food
Ragi is a valuable source of plant-based protein, essential for muscle repair, growth, and overall body function. It’s a high protein source, making it a suitable dietary option for vegetarians and vegans seeking to meet their protein needs and maintain muscle mass.
2) Source of Minerals
Ragi is rich in essential minerals like calcium, iron, Zinc, and magnesium, which are vital for various bodily functions such as bone health, blood production, muscle contraction, and immune function. It is particularly beneficial for children who do not consume milk, as it is one of the few cereals that offers a significant amount of calcium. Calcium is essential for bone development in children, crucial for proper growth, and for preventing conditions like osteoporosis later in life. Therefore, incorporating ragi into the diet of children who do not drink milk can help ensure adequate calcium intake, supporting optimal bone health and development.
3) Protects Your Skin from Aging
Ragi is a natural anti-ageing cereal due to its abundant supply of amino acids such as Methionine and Lysine. These amino acids help to prevent the adverse effects of aging by rejuvenating skin cells, promoting elasticity, and maintaining a youthful appearance. Additionally, ragi is rich in Vitamin E, a powerful antioxidant essential for skin health. Regular consumption of ragi can contribute to healthier, fresher-looking skin, helping maintain a youthful glow.
4) Promotes Hair Health
Iron, zinc, and magnesium in ragi promote healthy hair growth, strengthen hair follicles, and prevent hair loss. Additionally, the presence of vitamin E and antioxidants in ragi nourishes the scalp, reduces dandruff, and enhances overall hair texture and shine.
5) Helps manage Diabetes
Ragi has a low glycemic index and high fibre content, which helps regulate blood sugar levels and improve insulin sensitivity. Including ragi in your diet can aid in managing diabetes by preventing sudden spikes and dips in blood glucose levels.
6) Supplies Essential Amino Acids
Ragi contains all nine essential amino acids—vital for protein synthesis, tissue repair, and overall growth and development. These are especially important for those following plant-based diets.
7) Fights Anemia
Ragi is an excellent source of iron, essential for producing haemoglobin in red blood cells. Regular consumption of ragi helps prevent iron deficiency anaemia.
8) Supports Nervous System health
Ragi contains magnesium, an essential mineral for nerve function and transmission. Adequate magnesium intake from ragi can help support a healthy nervous system, reduce stress, and improve cognitive function and mood stability.
9) Improve Heart Health
Ragi is rich in dietary fibre, antioxidants, and heart-healthy fats, which help lower cholesterol levels, reduce inflammation, and improve blood circulation. Including ragi in your diet can lower the risk of heart disease, stroke, and other cardiovascular conditions.
10) Excellent For Pregnancy And Lactation
Ragi is a nutritious food for pregnant and lactating women. It provides essential nutrients like iron, calcium, folate, and protein for fetal growth, development, and milk production. Consuming ragi during pregnancy and breastfeeding can help ensure optimal nutrition for both the mother and baby.
11) Boosts breast milk Production
Breastfeeding mothers should have ragi to increase breastmilk production. Ragi increases hemoglobin levels in the blood. Higher haemoglobin levels can enhance milk production, benefiting both the mother and the infant. As widely acknowledged, mother’s milk is considered the optimal source of nutrition for infants, providing essential nutrients and antibodies for their growth and development. Therefore, consuming ragi can support lactating mothers in producing nutritious breast milk, promoting the health and well-being of their babies.
12) May help Prevent Colon Cancer
Its high fibre content aids digestion and promotes regular bowel movements, helping reduce the risk of colon cancer by eliminating toxins and improving gut health.
13) Supports Liver function
Ragi contains compounds like antioxidants and phytochemicals that support liver health, aid in detoxification, and protect against liver damage caused by oxidative stress and inflammation. Including ragi in your diet can help promote liver function and prevent liver disorders.
14) Reduces Acne & Skin Inflammation
The antioxidant properties of ragi help purify the blood, reduce inflammation, and promote skin healing, effectively reducing acne, boils, and other skin conditions. Consuming ragi regularly can lead to clearer, glowy skin with improved complexion.
How to Incorporate Ragi Into Your Diet
Ragi is available in various forms—whole grain, flour, flakes, semolina, and even pasta. Here are some simple and healthy ways to include it in your meals:
- Ragi Roti/Paratha: Mix Ragi flour with wheat, bajra, or jowar flour for a wholesome twist.
- Ragi Dosa & Idli: Blend Ragi flour with rice or lentil batter.
- Ragi Porridge: Sweeten with jaggery and flavor with cardamom for a hearty breakfast.
- Soups & Salads: Add Ragi flour to soups or top salads with cooked Ragi grains.
- Baking: Use Ragi flour in cookies, muffins, and pancakes for a healthy upgrade.
Healthy And Tasty Ragi Recipes
Here are super-easy ragi recipes that can be prepared in no time:
1. Ragi Breakfast Smoothie (Dairy-Free)
Blend ripe banana, cooked Ragi flour, almond milk, spinach, and a hint of cinnamon. A protein- and fibre-rich smoothie to kick-start your day.
2. Ragi Halwa (Sugar-Free)
Cook Ragi in ghee or coconut oil with nuts, raisins, and natural sweeteners like dates or jaggery.
3. Instant Ragi Dosa
Combine Ragi flour, rice flour, chopped onions, green chillies, and coriander with water to make a batter. Spread thinly on a hot tawa and cook until crispy.
4. Ragi Soup for Weight Loss
Boil Ragi flour with vegetables and spices like cumin, turmeric, and black pepper. A hearty and filling low-calorie option.
Side Effects of Ragi
Ragi is generally a safe cereal, but excessive intake or food allergies may lead to certain side effects. Some people may experience stomach discomfort, such as bloating, gas, or diarrhoea, if consuming ragi in large amounts. Additionally, ragi contains oxalic acid, which may interfere with calcium absorption and contribute to the formation of kidney stones in susceptible individuals.
Consuming ragi in moderation and drinking plenty of water is advisable to minimise potential side effects. Individuals with kidney stones or food allergies should consult a dietitian or a doctor before incorporating ragi into their diet.
Takeaway
Ragi is one of the gluten-free grains that offers many health benefits. It helps keep bones strong, rejuvenates the skin, and can aid in managing weight. Its high fibre content contributes to a feeling of fullness in the stomach, helping to curb unwanted cravings and promote weight loss.
By promoting satiety and reducing the desire to overeat, ragi can be a valuable addition to a weight loss regimen. Incorporating ragi into the diet can support individuals in achieving their weight loss goals and benefit breastfeeding mothers, and children who need calcium.
You can also explore other calcium-rich foods and calcium supplements from Truemeds online pharmacy to meet your daily calcium requirements. Ragi is also a great option for those looking to improve their skin and hair. It is an easily available cereal that can be seamlessly incorporated into the Indian diet through various dishes such as dosa, idli, roti, halwa, and more.
Expert Note
“Packed with essential amino acids and minerals, ragi is more than just a grain—it’s a complete wellness food for every stage of life.”
– Dr. Kavya Rejikumar
Frequently Asked Questions (FAQs)
It depends on your dietary goals and health needs. Ragi is gluten-free, higher in fibre, and provides significantly more calcium and iron than atta, making it ideal for those with gluten intolerance, anemia, or osteoporosis concerns. On the other hand, atta has a higher protein content and is more commonly used in Indian households. Your choice should align with your nutritional requirements and taste preferences.
Ragi can be consumed at night as part of a balanced diet. It can be enjoyed in various forms, such as ragi salad, soup, porridge, ragi roti, or ragi dosa, providing a nutritious and filling option for dinner.
Individuals with oxalate-related kidney stones and those suffering from gluten intolerance or celiac disease should avoid ragi.
Ragi is a good source of Vitamin B-complex, including:
1. Vitamin B1 (Thiamine)
2. Vitamin B2 (Riboflavin)
3. Vitamin B3 (Niacin)
4. Vitamin B6 (Pyridoxine)
These vitamins are crucial for energy production, nervous system function, and metabolism.
No, ragi does not naturally contain vitamin B12. This vitamin is primarily found in animal products, so individuals following a vegan or vegetarian diet may need B12 from fortified foods or supplements to meet their daily requirements.
Ragi is not a significant source of Vitamin D. To combat deficiency, include Vitamin D-rich foods like:
1. Egg yolks
2. Fortified cereals and milk
3. Cheese
4. Mushrooms exposed to sunlight
5. Fortified plant-based milk or juices
Also, moderate sun exposure helps your body naturally synthesize Vitamin D.
References
- AskNestlé. (2023). The Incredible Health Benefits of Finger Millets (Ragi): India’s Ancient Nutri-cereal. Asknestle.in; AskNestlé. https://www.asknestle.in/expert-advice/health-benefits-of-finger-millets-ragi
- Sonal Vete. (2025, July 8). Ragi (finger millet) Upma / Ragi Khichu. Nutribit – Your Ultimate Health & Fitness Companion. https://www.nutribit.app/recipe/ragi-upma
- Ragi (Finger Millet): 7 Incredible Health Benefits & 6 Healthy Recipes. (2023, August 30). Sadhguru.org. https://isha.sadhguru.org/en/blog/article/ragi-benefits-recipes
- Reddit – The heart of the internet. (2021). Reddit.com. https://www.reddit.com/r/IndianFood/comments/lo6yg2/ragi_roti_breakfast_ragi_thalipeeth