Ragi Calories and Nutritional Information
Get detailed insights on ragi calories and nutritional information, including its fiber, protein, and mineral content for a healthy diet.
Ragi, also known as finger millet, is a highly nutritious grain that has been a staple in Indian diets for centuries. Packed with essential nutrients, ragi is a great addition to a balanced diet, especially for those looking for a healthy, gluten-free alternative. In this article, we’ll explore the calories, nutritional benefits, and ways to include ragi in your daily meals.
Calories in Ragi: How Much Energy Does It Provide?
If you're watching your calorie intake, ragi is an excellent choice. Here’s a quick breakdown:
100 grams of whole ragi contains around 320-330 calories.
1 cup of cooked ragi porridge (approx. 250g) provides about 120-150 calories.
Since ragi is rich in complex carbohydrates and fibre, it releases energy slowly, keeping you full for longer and preventing sudden sugar spikes.
Nutritional Powerhouse: What Makes Ragi So Healthy?
Ragi is loaded with essential nutrients that support overall health. Here’s what you get in 100 grams of ragi:
1. Macronutrients
Carbohydrates: ~72g (mostly slow-digesting, keeping blood sugar stable)
Protein: ~7-8g (great for muscle repair and growth)
Dietary Fibre: ~11g (aids digestion and gut health)
Fat: ~1.5g (very low in unhealthy fats)
2. Vitamins & Minerals
Calcium (344mg): Supports bone health, stronger than milk!
Iron (3.9mg): Helps prevent anaemia and boosts energy.
Magnesium (137mg): Good for nerve and muscle function.
Potassium (408mg): Regulates blood pressure.
B Vitamins (B1, B2, B6): Essential for metabolism and brain function.
3. Antioxidants & Amino Acids
Ragi contains polyphenols and amino acids like tryptophan, which help reduce oxidative stress and improve mood.
Consult Top Nutritionists For A Personalised Diet
Health Benefits of Ragi
Let us have a look at some of the health benefits of ragi:
1. Great for Weight Management
Due to its high fibre content, ragi keeps you full for longer, reducing unnecessary cravings.
2. Controls Blood Sugar Levels
Ragi has a low glycemic index (GI), making it ideal for diabetics.
3. Strengthens Bones & Teeth
With more calcium than milk, ragi helps prevent osteoporosis and strengthens teeth.
4. Boosts Heart Health
The fibre and potassium in ragi help lower bad cholesterol (LDL) and regulate blood pressure.
5. Improves Digestion
The high fibre content prevents constipation and promotes a healthy gut.
6. Gluten-Free & Safe for Allergies
Since ragi is naturally gluten-free, it’s a great alternative for people with celiac disease or gluten sensitivity.
How to Include Ragi in Your Diet?
Ragi is versatile and can be used in various delicious ways:
Ragi Porridge (Kanji): A warm, comforting breakfast.
Ragi Roti/ Dosa: A healthy alternative to wheat-based flatbreads.
Ragi Cookies & Laddus: A nutritious snack for kids and adults.
Ragi Malt (Malt Drink): A protein-rich drink for post-workout recovery.
Who Should Be Cautious with Ragi?
While ragi is generally safe, some people should consume it in moderation:
Those with kidney stones (due to oxalates).
People with severe digestive issues (excess fibre may cause bloating initially).
Conclusion
Ragi is a superfood that offers numerous health benefits while being low in calories and rich in nutrients. Whether you're looking to manage weight, control diabetes, or simply eat healthier, ragi is an excellent choice.
If you need guidance on including ragi in your diet or managing specific health conditions, consult a nutritionist at Apollo 24|7. You can easily book an online consultation or schedule a health check-up for a tailored diet plan.
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
