Also known as: Ragi, Nachni
Ragi (Kannada)
168 kcal
Calories
4.5 g
Protein
36 g
Carbohydrates
1.2 g
Fat
5.6 g
Fibre
Micronutrient Highlights
Calcium: Exceptionally high for a grain — one of the best plant-based sources available
Iron: A genuinely good source
Common Uses: Made into ragi porridge (ragi ganji), ragi roti, or ragi dosa.
Best Time to Eat: A genuinely good breakfast or light dinner choice, especially for children and older adults needing extra calcium.
Portion Guidance: A cup of ragi porridge or 1-2 ragi rotis is a reasonable serving.
Why It's Healthy
Its calcium content is genuinely exceptional among grains, alongside a naturally low glycaemic index.
Possible Disadvantages
Its distinctive earthy taste takes some getting used to for people unfamiliar with it.
Who Benefits Most
Growing children, older adults, and anyone looking to increase plant-based calcium and fibre intake.
Who Should Consume in Moderation
No specific group needs to particularly limit ragi in normal portions.
Traditional Indian Uses
A South Indian staple, especially in Karnataka, traditionally given to babies as one of the first solid foods and to nursing mothers.
Modern Nutritional Evidence
Ragi's calcium content and low glycaemic index are genuinely well-documented, making it a commonly recommended millet in general nutrition guidance.
Cooking Tips
Ragi flour can scorch quickly when making porridge — constant stirring on low heat gives the best texture.
Storage Tips
Store ragi flour in an airtight container; because whole-grain flours can turn rancid, buying smaller quantities more often helps.
Higher Protein Alternative
Add milk or a spoon of peanut butter to ragi porridge
Rounds out the protein content of an otherwise carbohydrate-forward breakfast.