Ragi in Numbers
Ragi, also called finger millet or nachni, is best known for calcium. Per 100 g of whole ragi flour, the Indian Food Composition Tables list roughly:
| Nutrient | Ragi | Wheat flour (atta) | Rice (raw, milled) |
|---|---|---|---|
| Calcium | about 364 mg | about 30 to 40 mg | about 7 to 10 mg |
| Dietary fibre | about 11 g | about 11 g | about 3 g |
| Protein | about 7 g | about 11 g | about 7 g |
| Iron | about 4.6 mg | about 4 mg | under 1 mg |
So ragi is not a protein grain, but it has around ten times the calcium of wheat and far more fibre than rice.
What Ragi Is Good For
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Bones. Calcium is the headline. For people who do not drink much milk, a ragi roti or bowl of porridge a day helps.
Blood sugar. The fibre in whole ragi slows down digestion compared with white rice. People with diabetes often swap part of their rice or atta for ragi, though portion size still matters.
Feeling full. Ragi dishes are filling, which helps if you are trying to cut down on snacking.
Easy on the stomach. Ragi porridge is a traditional first food for babies in south India and is gentle for most adults too.
Easy Ways to Eat Ragi
Ragi roti or dosa
Mix ragi flour half and half with atta for softer rotis, or make ragi dosa with rice batter.
Ragi malt
Cook 2 tbsp ragi flour in a cup of water or milk, add a little jaggery.
Ragi in baking
Swap a quarter of the maida in cakes and cookies with ragi flour.
Ready snacks
Ragi chips or a millet mix when you have no time to cook.
Ragi Snacks
If you like ragi but rarely cook it, a snack is an easy start. Our Masala Ragi Chips are made with ragi flour as the first ingredient, and the Roasted Millet Mix Namkeen has ragi, jowar and bajra with almonds and seeds. They are snacks with oil and salt, so a bowl at tea time is the right amount. More in our ragi chips guide.
Who Should Go Easy
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People with kidney stones are sometimes told to limit high oxalate and high calcium foods. If that is you, ask your doctor how much ragi suits you.
Editorial Note
How we publish Chau Foods blog guides
This article is published by the Chau Foods editorial team for general food education, ingredient guidance, and shopping support. It is not a substitute for medical advice, diagnosis, or treatment.
Reader Checklist
- Published on 10 October 2026
- Last reviewed and updated on 10 October 2026 by the Chau Foods editorial team.
- Use this guide for food education and buying decisions, not medical treatment.
- If you have allergies or a clinical diet plan, check with a qualified professional first.
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi · since 2020
- Rating
- 4.9/5 · 27+ Google reviews
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