10 Health Benefits of Ragi

 Health benefits of Ragi

Ragi is a wonderful ingredient that was lost, as the popularity of wheat and rice grew.

This, one of the ancient forgotten millets, is slowly resurfacing as the latest DESI SUPERFOOD!

Ragi has different names in local languages. In India, finger millet is commonly called by various names like Ragi (Kannada, Hindi and Telugu), and also Mandua/ Mangal in Hindi, Kodra (Himachal Pradesh), Mandia (Oriya), Taidalu (Telangana), Nachni in Marathi.

Nutritional Value of the Ancient grain- Ragi

Ragi is loaded with a variety of macro and micronutrients, essential fats, proteins, vitamins and minerals.

All in all, Ragi can be easily termed as a superfood.

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Nutritional value per 100gm

Calories- 354 kcal

Total fat- 3.4gm

Saturated fat- 0.7gm

Polyunsaturated Fat (PUFA) -2gm

Monounsaturated Fat (MUFA) – 0.7gm

Cholesterol- 0 mg

Sodium- 5mg

Potassium- 40mg

Carbohydrates- 80gm

Dietary fibre- 2.7gm

Sugars- 0.6gm

Protein- 13gm 

Health Benefits of Ragi

Let’s have a look at how the Ragi nutrition content affects your body-

1. Rich in protein

Ragi is an excellent vegan source of protein. 100gms of Ragi provides 13gm of protein. 

2. Rich in Calcium

100gms of Ragi is enough for fulfilling 49% of our body’s daily calcium needs. Along with calcium,
Ragi also contains phosphorus, which works with calcium to strengthen your bones and teeth.
Regular consumption of Ragi helps keep osteoporosis at bay and reduces the risk of fracture. Ragi helps in recovery of anaemia too!
3. Rich in Iron
Ragi is a very good source of natural iron. Ragi based foods are highly suited for pregnant and lactating mothers and elderly too due to its high calcium and iron content.

4. Rich in Antioxidants

Ragi is loaded with antioxidants which help your body to fight against the free radicals and thus slow down the ageing process. Antioxidants also help reduce the risk of Cancer considerably.

nutritional profile of ragi

5. Good for Diabetics

Ragi is rich in Magnesium content. Magnesium lowers our body’s insulin resistance and thus helps maintain blood sugar levels.

6. Gluten free

Ragi, being gluten free, is an excellent option for people with Gluten sensitive enteropathy or celiac disease. Also, it is a widely consumed grain for those who are fitness freaks or ones who are looking to make healthy food choices.

7. Great for Digestion

Ragi is rich in both soluble and insoluble fibre. This fibre helps keep us full for longer hours, thus relieving constipation.

8. Ragi helps in relaxing the body naturally. It is beneficial for conditions like blood pressure, anxiety, depression, migraines, liver disorders, asthma and heart weakness.

9. An excellent weaning food

Because of high nutritional content, Ragi is considered as an excellent weaning food. It is the first fed cereal to infants.

10. Good for hair

Ragi helps prevent hair loss. Ragi is also said to prevent pre mature greying of hair. This is usually caused due to oxidation of tissues, and the antioxidants present in

Ragi will effectively prevent the damage to tissues, thereby reducing grey hair possibility. 

How to cook Ragi

Ragi really is so small that it cannot be polished all that much, means that it basically retains all the good stuff.

Ragi flour can be used in making chapatis, Bhakris, chilla, dosas, porridges, cakes, pancakes, parathas, cookies!!

Whole ragi can be used to make upma. Whole ragi is washed for a few seconds and excess water is removed and it is kept aside. This allows Ragi to absorb the remaining water and swell slightly.

Ragi can also be used to make malt. It is soaked for 12 hours. Then it is tied for 2-3 days, dried and the roots are removed. The grains are then dry roasted, ground to a fine powder and sieved.

No Maida Noodles - Naturally Yours

A Simple Recipe:  Ragi Dosa

1 cup ragi flour

½ cup rice flour or wheat flour

½ cup fine Rawa

1/4th cup curd

Water as required

Salt to taste

Finely cut green chilli

Ginger grated



1. Make a batter of all the above ingredients. Add little water if required.

2. Grease a non-stick pan well.

3. When the tawa is hot enough, pour the batter

4. Spread slowly and cook on medium heat.

5. Flip the side and cook the other side well.

6. Serve hot with mint or coriander chutney.

Summing up!

By simply looking at the health benefits of Ragi, wouldn’t it be fair to conclude it as a super food! Yes,

Ragi has received attention for its potential role as functional food too . A rich source of calcium, protein and iron, these deep red pearls definitely deserve some more love!





Sneha Jain, Dietician

Sneha is a Post graduate with specialization in Nutrition and Dietetics. She is a university topper and holds 5+ years of experience in Apollo hospitals, VLCC, slimsutra and first cry fit-kids .

She has successfully counselled clients all over India for weight loss, weight gain, diabetes, hypertension, PCOD, hypothyroid, Pregnancy and lactation and growth charts for children. She has her own diet consultation e-clinic (diet_diariez)

She believes in  customized diets and eating local and seasonal foods. Her counselling not only involves diet planning, but also lifestyle modification and stress relief strategies. 


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