Ragi Puttu: Health Benefits And Nutrition Insights
Ragi puttu is a nutritious South Indian dish rich in calcium, fibre, and iron. Learn about its health benefits and why it's a great choice for weight management and bone health.
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Last updated on 17th Jul, 2025
Introduction
Ragi puttu is a traditional South Indian dish made from finger millet (ragi) flour, steamed to perfection. It is not only delicious but also packed with numerous health benefits. If you're looking for a nutritious and wholesome meal, ragi puttu is an excellent choice. Let’s explore its health benefits, nutritional value, and how you can include it in your diet.
What is Ragi Puttu?
Ragi puttu is a steamed dish made by mixing ragi flour with water or coconut, then layering it in a cylindrical steamer called a "puttu maker." It is often served with bananas, grated coconut, or kadala curry (black chickpea curry). Unlike refined grains, ragi is a whole grain that retains its natural fibre and nutrients, making it a superfood for all ages.
Nutritional Value of Ragi Puttu
Ragi is a powerhouse of essential nutrients. Here’s what a typical serving of ragi puttu offers:
Rich in Calcium: Supports bone health and prevents osteoporosis.
High in Fibre: Aids digestion and keeps you full for longer.
Packed with Iron: Helps prevent anaemia by improving haemoglobin levels.
Good Source of Protein: Essential for muscle repair and growth.
Low Glycemic Index (GI): Helps regulate blood sugar levels, making it great for diabetics.
Contains Antioxidants: Fights inflammation and boosts immunity.
Health Benefits of Ragi Puttu
Here are some of the health benefits of ragi puttu:
1. Supports Weight Management
Ragi is high in dietary fibre, which keeps you full for longer and reduces unnecessary cravings. This makes it an excellent food for those trying to lose or maintain weight.
2. Good for Diabetics
Ragi has a low glycemic index, meaning it releases sugar slowly into the bloodstream, preventing sudden spikes in blood glucose levels. This makes ragi puttu a diabetic-friendly food.
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3. Strengthens Bones
Ragi is one of the richest plant-based sources of calcium, even surpassing milk in some cases. Regular consumption can help prevent bone-related disorders like osteoporosis.
4. Boosts Energy Levels
The complex carbohydrates in ragi provide sustained energy, making it a great breakfast option for kids and adults alike.
5. Improves Digestion
The high fibre content in ragi helps regulate bowel movements, preventing constipation and promoting gut health.
6. Helps Prevent Anaemia
Ragi is rich in iron, which is essential for red blood cell production. Including ragi puttu in your diet can help combat iron deficiency and fatigue.
7. Gluten-Free and Heart-Healthy
Since ragi is naturally gluten-free, it is a great alternative for those with gluten intolerance or celiac disease. Additionally, its high fibre content helps lower bad cholesterol (LDL), supporting heart health.
How to Include Ragi Puttu in Your Diet?
Ragi puttu is easy to prepare and can be enjoyed in different ways:
With Banana & Coconut: A classic combination that enhances taste and nutrition.
With Kadala Curry: A protein-rich pairing for a wholesome meal.
With Milk & Jaggery: A nutritious breakfast or evening snack.
Simple Ragi Puttu Recipe
Ingredients:
1 cup ragi flour
¼ cup grated coconut
½ cup water (as needed)
A pinch of salt
Method:
1. Mix ragi flour with water and salt to form a crumbly texture.
2. Layer the puttu maker with grated coconut and ragi mixture alternately.
3. Steam for 5-7 minutes until cooked.
4. Serve hot with banana or curry.
Who Should Eat Ragi Puttu?
Ragi puttu is especially beneficial for the following groups of people:
Children & Teens: Supports growth and brain development.
Pregnant Women: Provides iron and calcium for mother and baby.
Diabetics: Helps regulate blood sugar levels.
Elderly: Strengthens bones and improves digestion.
Athletes & Fitness Enthusiasts: Provides long-lasting energy.
Precautions & Tips
If you’re new to ragi, start with small portions to allow your digestive system to adjust.
Drink enough water to aid digestion due to its high fibre content.
People with kidney stones should consume ragi in moderation due to its oxalate content.
Consult a Nutritionist for Personalised Advice
While ragi puttu is highly nutritious, individual dietary needs may vary. If you have specific health concerns or dietary restrictions, it’s best to consult a nutritionist for personalised guidance. You can book a consultation with a dietitian or nutritionist on Apollo 24|7 to get a customised diet plan based on your health needs.
Conclusion
Ragi puttu is a simple yet incredibly healthy dish that can benefit people of all ages. Whether you're looking to manage weight, control diabetes, or improve bone health, adding ragi puttu to your diet is a smart choice. Try this wholesome grain today and enjoy its amazing health benefits!
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
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
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
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
