Ragi Nutritional Value per 100g – Your Ultimate Guide in 2025

Ragi, also known as finger millet, is one of the most nutritious and fiber-rich millets in the Indian diet. Packed with calcium, iron, and complex carbs, ragi is especially beneficial for growing children, pregnant women, diabetics, and people looking to improve bone health or manage weight. In today’s fast-paced lifestyle, going back to traditional grains like ragi can provide a natural source of energy and nutrition. As explained by Dt. Foram Modi, a trusted dietitian in Borivali Mumbai, ragi is a superfood that deserves a place in your daily meals.

Ragi Nutritional Value Per 100g (Raw)

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  Calories: 336 kcal

• Carbohydrates: 72.6 g

• Dietary Fiber: 11.5 g

• Protein: 7.3 g

• Fat: 1.3 g

• Calcium: 344 mg

• Iron: 3.9 mg

• Magnesium: 137 mg

• Phosphorus: 283 mg

• Potassium: 408 mg

These values highlight how nutrient-dense ragi is, especially its calcium content which is much higher than in other grains. This makes it ideal for bone development in kids and women at risk of osteoporosis.

Benefits of Ragi Explained by Dietitian in Borivali Mumbai

1. Supports Bone Health
   Due to its high calcium levels, ragi strengthens bones and teeth. It’s an excellent alternative for people who are lactose intolerant or don’t consume dairy regularly.

2. Helps in Weight Loss
   Ragi contains dietary fiber and tryptophan, which help control appetite and keep you full longer. A high-fiber diet is key to effective weight loss, according to dietitians in Borivali like Dt. Foram Modi.

3. Good for Diabetics
   With a low glycemic index and high fiber content, ragi helps manage blood sugar levels. It digests slowly and prevents sudden spikes in sugar, making it ideal for people with diabetes.

4. Boosts Iron Levels
   Ragi is a natural source of non-heme iron, helping prevent and treat anemia, especially in menstruating women and children.

5. Gluten-Free Option
   For those with gluten intolerance or celiac disease, ragi is a safe and healthy grain that provides energy and nutrients without causing inflammation.

How to Include Ragi in Your Diet

Ragi can be consumed in multiple forms:

• Ragi roti or bhakri

• Ragi porridge (for babies and elders)

• Ragi idli or dosa

• Ragi malt drink

• Ragi cookies or laddoos

For a personalized ragi diet plan, especially if you have health conditions like PCOS, thyroid, or diabetes, consult an expert like Dt. Foram Modi, a known dietitian in Borivali Mumbai. She creates balanced Indian meal plans that make use of supergrains like ragi, along with local, seasonal foods.

Conclusion

Ragi is not just a grain—it's a powerhouse of nutrition that can be adapted easily into your daily diet. Whether you're trying to lose weight, improve your calcium levels, or manage blood sugar, this humble millet can support your health journey. With expert guidance from a certified dietitian in Borivali Mumbai, you can learn how to balance traditional foods like ragi with modern nutrition goals.

Eat smart, eat local—and let ragi help you thrive.

Address of Best Nutritionist in Borivali

Makes You Eat by Dt. Foram Modi, B102, 1st floor, Navkar Pearl, Natakwala Lane, Near Registration office, Borivali West, Mumbai 400092, Maharashtra

Phone: 8369030744

Business Name: Makes You Eat by Dt. Foram Modi, Mumbai

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