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Ragi nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 96 kcal | 321 kcal |
| Protein | 2.1 g | 7.2 g |
| Carbohydrate (available) | 20 g | 66.8 g |
| Dietary fibre | 3.4 g | 11.2 g |
| Fat | 0.6 g | 1.9 g |
Serving: 30 g ragi flour, about one roti or a bowl of ragi malt, weighed raw as IFCT reports it. IFCT 2017 food code A010, "Ragi (Eleusine coracana)", the mean of 5 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on ragi
Fibre-rich carb
Your measured grain or pulse: at least 8 g of fibre in every 100 g.
- 2.2 g of protein for every 100 kcal.
- One serving gives 2.1 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 3.4 g of fibre in a serving.
How ragi fits a plan that loses fat and keeps muscle
IFCT 2017 puts ragi at 321 kcal and 11.2 g of fibre per 100 g, which places it among the more fibre-rich grains on an Indian shelf. Its protein, 7.2 g per 100 g, is lower than wheat's, so ragi needs a protein partner on the plate more than most grains do.
Glycaemic index is the question people search most about ragi, and IFCT does not measure it. What the table does give is carbohydrate per serving, 20 g here, and that number is what your plan works from. Pairing ragi with protein and fat slows any meal down.
Ragi in an Indian kitchen
Ragi flour turns into a quick morning porridge: whisk it into cold water first so it does not lump, then cook it with milk or buttermilk and a pinch of salt or cardamom, without sugar. In Karnataka, ragi mudde is eaten with sambar or a saaru; in the north, ragi mixed into atta makes a darker, nuttier roti. Ragi dosa and idli batter, half ragi and half rice, works well at home. Sprouted ragi flour is sold for children and is easier to digest.
Pair it, or swap it
Ragi dosa with sambar, or a ragi roti with paneer or egg, gives the protein ragi lacks. For ragi malt, make it with milk rather than water and skip the jaggery, or keep it to a teaspoon.
Worth knowing
Ragi malt and ragi cookies are often sweetened heavily. The millet is a good grain; the sugar added to it counts like any other sugar.
Ragi against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Ragi | 321 kcal | 7.2 g | 11.2 g |
| Jowar flour | 334 kcal | 10 g | 10.2 g |
| Bajra flour | 348 kcal | 11 g | 11.5 g |
| White rice, raw | 356 kcal | 7.9 g | 2.8 g |