Ragi: Benefits and Nutrition

Ragi also known as finger millet and ragi flour, which is a healthy food and is gluten-free. The scientific name of ragi cereal crop is Eleusine coracana L. It is mostly found in the Asian region in India, Pakistan, China, and Nepal. Ragi has been used for centuries as a food supplement for humans and animals because it has high protein content and low levels of carbohydrates.

Finger millet is an important food crop in India, especially in southern states. However, many people are not familiar with it and tend to shy away from including it in a regular diet.

Ragi has been consumed traditionally by people in India and Bangladesh. The nutrient-rich food has been linked to a variety of health benefits, such as better heart health, weight loss, and improved brain function.

It is rich in nutrients such as iron, zinc, fiber, magnesium, folate, thiamine, vitamin A & vitamin C. It also contains antioxidants which help protect the body from free radicals. Ragi can be eaten as it is or cooked into porridge or flour for breads and cakes.

The ragi cereal is known for its nutrition and benefits. Learn more about it from this informative article.

What is Ragi?

Ragi or finger millets are coarse food grains consumed mainly by people in the rural and southern parts of India. These varieties of food have been featured in various cuisine dishes such as bajjar/Bengali Chula roti. Ragi is used for preparing a flour in which it contains half the amount of wheat. It is then used to prepare various beverages.

Ragi Nutrition

Ragi has an excellent source of dietary fiber, iron and calcium, and it contains no fat or cholesterol. It also has a low glycemic index, which means that it is good for diabetics.

In a 100g serving of Ragi, the nutrients are

  • Calories: 354kcal
  • Carbohydrates: 80 grams
  • Protein: 13 grams
  • Sugar: 0.6 grams
  • Dietary fibre: 2.7 grams
  • Calcium: 26% of Daily Value (DV)
  • Iron: 11% of (DV)
  • Potassium: 27% of (DV)
  • Fat: 3.4 grams
    • Monosaturated fat: 0.7 grams
    • Polyunsaturated fat: 2 grams

Ragi is a type of cereal food that is native to India and has been used by the Indian people for centuries as an alternative to other traditional types of food. It is known to contain viscous fibres that are high in nutrients and are known to be beneficial in terms of nutritional content as well.

Ragi has a lot of nutritional value. It contains more calcium, magnesium, iron, sodium, and potassium than wheat flour and rice. It’s also higher in protein content than most grains making it much more beneficial for dietary consumption.

The plant has some key amino acids that make it a good plant-based protein source for both vegetarian and vegan diets.

Health Benefits

Ragi is mainly consumed by people in the Indian subcontinent, but it has been found to have many health benefits including aiding weight loss, fighting cancer and diabetes, improving digestion and even boosting brain power.

Ragi is a rich source of dietary fiber and protein and can reduce the risk of heart disease, stroke, and diabetes. The following are some of the most significant reasons why ragi is often a welcome addition to the diet:

Lowers Blood Pressure

Ragi is a type of millet which is rich in magnesium and potassium. It has been found to be good for people with hypertension, as it helps in lowering blood pressure.

Ragi is a cereal grain that has been used for centuries in India. It is high in dietary fiber, iron, and other minerals. Ragi helps to lower blood pressure by reducing the amount of cholesterol in the body as well as by increasing levels of HDL or good cholesterol.

Relieves Constipation

Ragi is a cereal grain that is high in fiber and low in calories. It is also easy to digest and has a mild laxative effect.

Ragi has been used to treat constipation since ancient times. It can be consumed as porridge or made into flour for use in bread or other baked goods. It is an excellent source of dietary fiber, which helps to maintain regular bowel movements and prevent constipation.

Helps with Anemia

Ragi is a type of cereal grain that is used in many cuisines across the world. It has been found to be a rich source of iron, which is vital for the production of red blood cells.

Ragi has been used for centuries across Asia as an important food staple for people with iron deficiency anemia, which affects about one billion people worldwide.

Ragi is the most nutritious cereal for anemia patients. Ragi contains 3.2mg iron in 100g and provide them with essential nutrients required to maintain their health and prevent further complications.

Aids in Weight Loss

Ragi has been used as a weight loss supplement for centuries. The benefits of ragi have been researched in recent years and it has been found to have properties that help in weight loss.

Ragi is a good source of fiber, antioxidants, and minerals like calcium and iron. It also has low glycemic index, which means it does not cause blood sugar spikes that can lead to weight gain.

Ragi is also a good source of protein and carbohydrates with low fat content. It can be used as a replacement for rice or wheat in many recipes.

Reduces Blood Sugar Level

Ragi is a type of millet that grows in India. It is widely consumed in the country and has been found to have many benefits for diabetes.

Ragi has been found to have anti-diabetic properties and can help with weight management, blood sugar control, and cholesterol levels. It also helps with digestive problems such as constipation, bloating, and heartburn.

It has been found to be very beneficial for people with low blood sugar as it can help improve their mood and cognitive function by providing sustained energy, preventing fatigue and improving focus.

Prevents Osteoporosis

Ragi is a cereal grain that has been traditionally used in Indian cuisine. It is high in calcium and magnesium, which are important for maintaining bone health.

Ragi is high in calcium and magnesium, which are two minerals that are important for bone health. Ragi is also rich in lysine, an amino acid that helps build bone tissue. One study found that ragi supplementation helped improve bone mineral density and reduced the risk of fracture by 50%.

Ragi has been shown to have benefits for osteoporosis like reducing the risk of fractures and improving bone health. It has also been shown to reduce inflammation and pain in the joints.

Skin Health

Ragi is a rich source of minerals and vitamins that help in maintaining healthy skin. It contains beta-sitosterol which can prevent skin aging.

Ragi also contains beta-glucan which helps in improving the elasticity of the skin by increasing collagen production and reducing wrinkles. This makes ragi a very good choice for people who are looking to improve their skin health without using harsh chemicals or expensive creams.

Ragi has been found to be effective in treating skin diseases, such as eczema, psoriasis, and acne. Ragi can be easily added to your daily diet by adding it to your breakfast or cooking it with vegetables or meat dishes if you are not a fan of the taste.


Ragi is a millet grain, which has been used for centuries in India. In the recent years, it has been found to be a great source of fiber and antioxidants. It can also contains, protein, vitamins, and minerals.

Ragi has been found to be beneficial in reducing blood sugar levels, preventing heart disease, and lowering cholesterol. It also helps in regulating blood pressure and preventing kidney disease. It can help with other conditions like PCOS, constipation, and digestive problems.

It contains high amounts of the protein gluten and has been linked to causing gastrointestinal problems

Ragi has a low glycemic index and also contains phytoestrogens that may help to reduce the risk of breast cancer.

Ragi’s low calorie content makes it a perfect food for weight loss diets or those who need to watch their waistline.


Can ragi be eaten daily?

Ragi is a cereal grain that is widely consumed in India. It is also an important part of the Indian diet because it contains more protein than wheat, barley, and rice. Some people say it can be eaten daily while others say not to eat it every day.

Ragi can be eaten daily if the person has a balanced diet with other grains and vegetables, but some people should avoid eating ragi every day because it contains high levels of phytic acid which affects mineral absorption in the body.

What are the benefits of eating ragi?

Ragi is a type of millet that is commonly eaten in India. Ragi is rich in dietary fiber, protein, vitamins and minerals. It also has low glycemic index, which means it does not spike blood sugar levels.

Ragi provides the following benefits:

  • Low in calories
  • It has high fiber content
  • Contains antioxidants
  • Keeps blood sugar levels in balance
  • Good source of iron
  • Ideal food for weight loss
  • Reduce the risk of heart disease
  • Lowering blood pressure

What are the disadvantages of ragi?

Ragi can contain lots of protein, which is difficult for people with kidney diseases to digest & too much consumption can cause constipation. In addition to that, ragi can cause gastrointestinal issues for some people who consume it on a regular basis.

Can ragi cause gas?

Ragi can cause gas because it contains a lot of fiber. The high amount of fiber can cause bloating and flatulence. This happens when it is not cooked properly and has been fermented in water for too long.

Can ragi be eaten at night?

Yes, it can.

A lot of people have a misconception that you should avoid eating ragi at night because it contains an enzyme called trypsin that breaks down proteins in your body and makes you sleepy. There is no evidence of this happening, but there are some people who believe that they feel more tired because they ate too much ragi in the daytime.