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Grains & cereals · Veg

Ragi calories & nutrition

रागी / नाचनी

Quick answer

Ragi, 1 roti (≈30 g ragi flour): about 96 kcal, 2.1 g protein, 20 g carbs and 0.6 g fat. Per 100 g (whole ragi grain or flour): 321 kcal and 7.2 g protein.

Ragi is a millet widely eaten in South India as mudde, roti, dosa or porridge. It is one of the richest grain sources of calcium and is high in fibre.

Nutrition per serving

Choose a serving size. Values are for whole ragi grain or flour.

1 roti (≈30 g ragi flour)

96kcal

2.1 g protein · 20 g carbs · 0.6 g fat

Nutrition for 1 roti (≈30 g ragi flour)
Calories96 kcal
Protein2.1 g
Carbohydrates20 g
Fat0.6 g
Fibre3.4 g
Protein 9%Carbs 85%Fat 6%

Nutrition per 100 g

For whole ragi grain or flour.

Calories321 kcal
Protein7.2 g
Carbohydrates66.8 g
Fat1.9 g
Fibre11.2 g
Calcium364 mg
Iron4.6 mg

Is ragi good for your goals?

Weight loss

Ragi is filling for its calories thanks to its fibre (1 roti (≈30 g ragi flour): about 96 kcal). A good fit for a calorie deficit in normal portions.

Muscle building

Not a significant protein source (2.2 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.

  • Ragi is naturally gluten-free.
  • Its fibre makes ragi roti or porridge more filling than the same calories of white rice.
  • Mix ragi flour into wheat atta for rotis to add fibre and calcium.

Ragi vs jowar

Per 100 g (whole ragi grain or flour vs whole jowar grain or flour)
NutrientRagiJowar
Calories321 kcal334 kcal
Protein7.2 g10 g
Carbs66.8 g67.7 g
Fat1.9 g1.7 g
Fibre11.2 g10.2 g
Protein per 100 kcal2.2 g3 g

Frequently asked questions

Answers calculated from IFCT 2017 values. Educational information only.

  • Ragi, 1 roti (≈30 g ragi flour): about 96 kcal, with 2.1 g protein, 20 g carbohydrate and 0.6 g fat.

  • Ragi, 1 bowl ragi porridge (≈25 g flour): about 80 kcal, with 1.8 g protein, 16.7 g carbohydrate and 0.5 g fat.

  • 100 g of whole ragi grain or flour has about 7.2 g protein and 321 kcal — roughly 2.2 g of protein per 100 kcal.

  • Ragi is filling for its calories thanks to its fibre (1 roti (≈30 g ragi flour): about 96 kcal). A good fit for a calorie deficit in normal portions.

  • Not a significant protein source (2.2 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.

Source & method

Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code A010 “Ragi”. Serving values are calculated from those figures; serving weights are typical household measures.

IFCT 2017 analyses the whole grain. Flour (atta) milled from the whole grain has practically the same values per 100 g.

Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.

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