Ragi (finger millet, Eleusine coracana) provides 344 mg calcium, 3.9 mg iron, 7.3 g protein, 11.2 g total dietary fibre (per ICMR IFCTs 2017 - note: some sources cite a lower crude fibre figure of 3.6 g, which uses an older analytical method that under-estimates total fibre), and a glycaemic index of approximately 54 per 100 g of raw grain - making it the most calcium-dense cereal in the Indian diet, with nearly three times more calcium than full-fat milk (120 mg/100 ml). According to the ICMR's Indian Food Composition Tables 2017, ragi's nutritional profile is uniquely suited to the three most common dietary gaps in India: calcium deficiency, iron-deficiency anaemia, and blood sugar management.
Table of Contents
- Ragi Nutritional Value Per 100g: Quick Answer
- Raw vs Cooked Ragi: How Cooking Affects Nutrition
- Full Nutritional Profile: Macros and Micros
- Ragi vs Other Grains: Comparison Table
- Daily Intake Recommendations and Who Benefits Most
- Best Cooking Methods to Preserve Ragi Nutrition
- Frequently Asked Questions
- About This Article
Ragi Nutritional Value Per 100g: Quick Answer
Source: ICMR Indian Food Composition Tables 2017. Values for raw, whole finger millet grain.
| Nutrient | Per 100 g Raw Ragi | % Adult Daily RDA |
|---|---|---|
| Energy (kcal) | 336 | 17% |
| Protein (g) | 7.3 | 13% (women) / 10% (men) |
| Carbohydrates (g) | 72.0 | - |
| Dietary Fibre (g) | 11.2 g (total dietary fibre, ICMR IFCTs 2017) | 45% |
| Fat (g) | 1.5 | 2% |
| Calcium (mg) | 344 | 34% |
| Iron (mg) | 3.9 | 22% (men) / 22% (women pre-menopause) |
| Magnesium (mg) | 137 | 34% |
| Potassium (mg) | 408 | 9% |
| Zinc (mg) | 2.3 | 21% |
| Phosphorus (mg) | 283 | 40% |
| Glycaemic Index | ~54 | Low-Medium |
The four standout numbers:
- 344 mg calcium per 100 g - the highest calcium content of any Indian cereal; higher than milk (120 mg/100 ml)
- 11.2 g dietary fibre per 100 g - among the highest of commonly consumed Indian grains
- GI ~54 - significantly lower than white rice (~73) or wheat atta (~70)
- 3.9 mg iron per 100 g - more than brown rice (1.8 mg) or whole wheat (4.9 mg at comparable serving sizes)
Raw vs Cooked Ragi: How Cooking Affects Nutrition
Ragi is typically consumed as ragi flour (atta), ragi java (fermented porridge), ragi mudde (balls), or ragi dosa - each preparation method affects the available nutrition.
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| Form | Calcium (mg/100g) | Iron (mg/100g) | Protein (g/100g) | Fibre (g/100g) | GI | Notes |
|---|---|---|---|---|---|---|
| Raw whole grain | 344 | 3.9 | 7.3 | 11.2 | ~54 | Reference; not consumed directly |
| Ragi flour (stone-ground) | 344 | 3.9 | 7.3 | 11.2 | ~54 | Values identical to whole grain |
| Ragi java (fermented, cooked) | ~103 per 200ml glass | ~1.2 per glass | ~2.2 per glass | ~3.3 per glass | ~52 | Diluted by water; fermentation improves bioavailability |
| Ragi mudde (cooked ball) | ~206 per 100g | ~2.3 per 100g | ~3.5 per 100g | ~5.6 per 100g | ~56 | Diluted by cooking water absorption |
| Ragi dosa | ~69 per piece (50g) | ~0.8 per piece | ~1.8 per piece | ~2.2 per piece | ~58 | Further diluted by urad dal batter |
Key insight: Ragi flour in its dry form retains full nutritional value. Cooking with water dilutes concentration per gram but the absolute nutrient delivery per serving remains meaningful. Fermentation (as in ragi java or ragi dosa batter) additionally reduces phytic acid, significantly improving calcium and iron bioavailability - meaning fermented preparations deliver more usable nutrition than the raw numbers alone suggest.
Full Nutritional Profile: Macros and Micros
Source: ICMR Indian Food Composition Tables 2017. Per 100 g raw finger millet (Eleusine coracana).
Macronutrients:
| Macro | Per 100 g | Notes |
|---|---|---|
| Energy | 336 kcal | Moderate; lower than wheat atta (341) and rice (345) |
| Protein | 7.3 g | Decent for a grain; limiting amino acid is lysine |
| Total Fat | 1.5 g | Very low; predominantly unsaturated |
| Carbohydrates | 72.0 g | Complex, slow-release |
| Dietary Fibre | 11.2 g (total dietary fibre) | Highest of major Indian grains. Note: older crude fibre analyses cite ~3.6 g - the ICMR total dietary fibre value of 11.2 g is the correct modern figure |
| Moisture | 13.1 g | Standard grain moisture level |
Micronutrients:
| Micro | Per 100 g | % Daily RDA | Significance |
|---|---|---|---|
| Calcium | 344 mg | 34% | Highest of any Indian cereal |
| Iron | 3.9 mg | 22-44% | Significant plant-based iron source |
| Magnesium | 137 mg | 34% | Muscle function, blood pressure |
| Potassium | 408 mg | 9% | Cardiovascular health |
| Phosphorus | 283 mg | 40% | Bone mineralisation |
| Zinc | 2.3 mg | 21% | Immune function, protein synthesis |
| Thiamine (B1) | 0.42 mg | 35% | Energy metabolism |
| Riboflavin (B2) | 0.19 mg | 15% | Cell growth, metabolism |
| Niacin (B3) | 1.1 mg | 7% | DNA repair, energy |
Protein quality note: Ragi's 7.3 g protein per 100 g is a moderate amount, but with a limiting amino acid profile (low in lysine, similar to most cereals). Pairing ragi with dal or curd - as in the traditional Karnataka combination of ragi mudde with sambar - creates a complete amino acid profile and significantly raises the meal's overall protein quality.
Ragi vs Other Grains: How Does It Compare?
Source: ICMR Indian Food Composition Tables 2017. Per 100 g raw weight.
| Grain | Calories | Protein (g) | Fibre (g) | Calcium (mg) | Iron (mg) | GI |
|---|---|---|---|---|---|---|
| Ragi (finger millet) | 336 | 7.3 | 11.2 | 344 | 3.9 | ~54 |
| White rice | 345 | 6.8 | 0.2 | 10 | 0.7 | ~73 |
| Brown rice | 360 | 7.9 | 3.5 | 33 | 1.8 | ~55 |
| Whole wheat atta | 341 | 11.8 | 12.2 | 48 | 4.9 | ~70 |
| Jowar (sorghum) | 349 | 10.4 | 6.3 | 25 | 4.1 | ~55 |
| Bajra (pearl millet) | 361 | 11.6 | 8.5 | 42 | 8.0 | ~54 |
| Oats | 379 | 16.9 | 10.6 | 54 | 4.7 | ~55 |
| Maize (corn) | 342 | 8.8 | 2.7 | 26 | 2.3 | ~52 |
What the table reveals: Ragi leads all grains on calcium (344 mg - 7-34x more than all other grains listed) and dietary fibre (11.2 g - second only to whole wheat). It is competitive on GI (~54, comparable to oats and bajra, significantly better than white rice at ~73 and wheat atta at ~70). Its protein (7.3 g) is moderate - bajra and jowar both outperform it on protein - but no grain comes close to ragi on calcium.
Daily Intake Recommendations and Who Benefits Most
How much ragi per day?
| Group | Recommended Daily Amount | Key Benefit | Best Form |
|---|---|---|---|
| Healthy adults | 50-100 g/day | Calcium, fibre, blood sugar | Ragi java, ragi roti |
| Children (5-12 yrs) | 50-80 g/day | Bone development (344 mg Ca/100g) | Ragi porridge, ragi ladoo |
| Pregnant women | 80-100 g/day | Calcium + iron for foetal development | Ragi java with jaggery |
| Lactating mothers | 100 g/day | Calcium replacement from nursing | Ragi java, ragi mudde |
| Type 2 diabetics | 50-100 g/day | GI ~54 vs white rice ~73 | Unsweetened ragi java |
| Elderly (65+) | 80-100 g/day | Bone density maintenance | Ragi mudde, ragi porridge |
| Athletes | 80-100 g/day | Iron + magnesium + slow carbs | Ragi java pre-workout |
The ICMR-NIN Dietary Guidelines 2024 recommend including millets in at least one meal per day for all Indian adults - ragi is the most nutritionally compelling starting point due to its exceptional calcium content.
Best Cooking Methods to Preserve Ragi Nutrition
Ranked by nutrient preservation:
1. Fermented ragi java (highest bioavailability) Fermentation reduces phytic acid - the compound that blocks calcium and iron absorption - by 30-50% depending on fermentation duration. This is the most nutritionally efficient way to consume ragi: the calcium and iron numbers on the label are just the starting point; fermentation makes more of them usable. See our complete [ragi java benefits and recipe guide] for the full preparation method.
2. Stone-ground ragi flour used as-is in porridge Cooking ragi flour in water or milk preserves all nutrients with minimal loss. The longer the cooking, the greater the starch gelatinisation (improving digestibility) without meaningful vitamin loss.
3. Ragi mudde (traditional Karnataka) Ragi mudde is made by cooking ragi flour in boiling water until it forms a dense, sticky ball. The brief, high-heat cooking preserves minerals (calcium, iron) fully - these are heat-stable. Some heat-sensitive B vitamins may reduce marginally.
4. Ragi dosa (fermented batter) Fermentation with urad dal creates a dual benefit: phytic acid reduction improves ragi's mineral bioavailability, and the urad dal adds lysine (ragi's limiting amino acid), creating a nutritionally complete combined food.
What to avoid: Excessive boiling of ragi in large amounts of discarded cooking water (pressure cooking then draining) can remove some water-soluble B vitamins. Cook with just enough water, absorbed completely into the preparation.
Organic Mandya's [stone-ground ragi flour] is sourced from single-origin Karnataka farms in Mandya and Tumkur districts - the same ragi-growing belt that has supplied Karnataka's traditional cuisine for generations. FSSAI certified, cold-milled to preserve the full calcium matrix.
FAQs
Q1. What is the nutritional value of ragi per 100g?
Per 100 g of raw ragi (finger millet, Eleusine coracana), the ICMR Indian Food Composition Tables 2017 report: 336 kcal, 7.3 g protein, 72 g carbohydrates, 11.2 g dietary fibre, 1.5 g fat, 344 mg calcium (34% of daily RDA - the highest of any Indian cereal), 3.9 mg iron, 137 mg magnesium, and a glycaemic index of approximately 54. Its single most significant nutritional fact: 344 mg calcium per 100 g - nearly three times more calcium than full-fat milk (120 mg/100 ml).
Q2. How much protein does ragi have per 100g?
Ragi contains 7.3 grams of protein per 100 g of raw grain, per the ICMR IFCTs 2017. This is a moderate amount - less than wheat atta (11.8 g) or bajra (11.6 g) but more than white rice (6.8 g). Ragi protein has a limiting amino acid in lysine, which is corrected by pairing with legumes (dal, sambar) - the traditional Karnataka combination of ragi mudde with sambar provides a nutritionally complete protein meal.
Q3. Is ragi good for weight loss? Yes, ragi supports weight loss through three mechanisms: its glycaemic index of ~54 (vs white rice ~73) prevents the blood glucose spikes that drive fat storage; its 11.2 g dietary fibre per 100 g creates prolonged satiety; and at 336 kcal per 100 g, it is slightly lower in calories than rice (345 kcal) or wheat atta (341 kcal) while providing significantly more fibre. Replacing one daily white rice meal with unsweetened ragi java or ragi mudde consistently reduces post-meal glucose and calorie intake.
Q4. Is ragi good for calcium?
Yes, ragi is the best plant-based calcium source in the Indian grain category by a large margin. At 344 mg calcium per 100 g, it provides nearly three times more calcium than milk per 100 g weight, and 7-34 times more than other common Indian grains (white rice: 10 mg, wheat atta: 48 mg, jowar: 25 mg). Fermentation further improves calcium bioavailability by reducing phytic acid. The ICMR-NIN Dietary Guidelines 2024 identify ragi as the recommended grain for calcium adequacy in populations with limited dairy access.
About This Article
Sources:
- ICMR (Indian Council of Medical Research) - Indian Food Composition Tables 2017, National Institute of Nutrition, Hyderabad. Primary source for all nutritional values (calcium 344 mg, iron 3.9 mg, protein 7.3 g, fibre 11.2 g, GI ~54, calories 336 kcal per 100 g raw ragi).
- ICMR-NIN - Dietary Guidelines for Indians, 2024. Source for millet recommendation, daily RDA values, and calcium adequacy guidance.
- International Tables of Glycemic Index and Glycemic Load Values (Atkinson et al., Diabetes Care, 2008). Source for GI value of ragi (~54).
- Published research on ragi fermentation and phytic acid reduction - Source for fermentation improving mineral bioavailability.
