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Ragi: Nutrition and who it suits

Ragi is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 321 kcal, 7.2 g of protein and 11.2 g of fibre. One serving is one roti's worth of flour, or a small katori cooked (30 g dry), about 96 kcal.

Ragi

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy321 kcal
Protein7.2 g
Carbohydrate66.8 g
Fibre11.2 g
Sugars0.3 g
Fat1.9 g
Magnesium146 mg
Calcium364 mg
Zinc2.5 mg

Where its calories come from

85%
  • Protein 9%
  • Carbohydrate 85%
  • Fat 6%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of ragi?

About 96 kcal for one roti's worth of flour, or a small katori cooked (30 g dry), and about 192 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

12%Magnesium
43.8 mg
11%Calcium
109 mg
6%Zinc
0.8 mg
5%Iron
1.4 mg
5%Folate
10.4 µg
5%Protein
2.1 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A010. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is ragi good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

3.5 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

3.4 g of fibre for 20 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.4 g of fibre for 20 g of carbohydrate, which slows the rise in sugar.

Menopause

Good choice

109 mg of calcium in a 30 g serving, which your bones need more of now.

Weight lossGood choice3.5 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice3.4 g of fibre for 20 g of carbohydrate, which slows the rise in sugar.
MenopauseGood choice109 mg of calcium in a 30 g serving, which your bones need more of now.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Compare: Ragi vs wheat

How to eat it

Dishes on this site that use ragi, each with its calories per portion:

Also called

Assamese: Ragi; Bengali: Ragi; Gujarati: Bavato; Hindi: Ragi; Kannada: Bhakri; Malayalam: Panjapulle; Marathi: Bhakri; Odia: Mandia; Punjabi: Mandal; Sanskrit: Madhulika; Tamil: Kelvaragu; Telugu: Ragi; Urdu: Mandwa.

Related

Atta (whole wheat flour)Whole wheatBarley (Jau)QuinoaFoxtail millet (Kangni)Seviyan (vermicelli)

A sample diet chart that uses it, one for each goal (1,500 calories): PCOS and PCOD, vegetarianDiabetes, Jain

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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