Nutrition and Health Benefits of Ragi Finger Millet

Ragi, also known as finger millet, is a nutritious cereal that offers several health benefits. Here are some of the key nutrition and health benefits of ragi:  

  1. High in fiber: Ragi is a good source of dietary fiber, which can help regulate digestion and prevent constipation.

  2. Rich in calcium: Ragi is one of the best plant-based sources of calcium, with 100 grams of ragi providing 344 milligrams of calcium. Calcium is essential for strong bones and teeth.

  3. Good source of iron: Ragi is also a good source of iron, which is important for the production of red blood cells and the prevention of anemia.

  4. Low glycemic index: Ragi has a low glycemic index, which means it releases sugar slowly into the bloodstream. This can help regulate blood sugar levels and prevent spikes and crashes.

  5. Gluten-free: Ragi is naturally gluten-free, making it a good option for people with celiac disease or gluten intolerance.

  6. Rich in antioxidants: Ragi contains several antioxidants, including phenolic acids and flavonoids, which can help protect the body from free radical damage.

  7. May lower cholesterol: Some studies have suggested that consuming ragi may help lower cholesterol levels in the blood.

  8. May aid weight loss: Ragi is low in calories and high in fiber, which can help promote feelings of fullness and reduce overall calorie intake, leading to weight loss.


Here’s a table that shows the nutritional data for 100 grams of raw ragi (finger millet):


Nutrient Amount per 100g
Calories 328
Carbohydrates 72 g
Fiber 3.6 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
Sodium 10 mg
Zinc 2.7 mg


Please note that the nutritional content may vary slightly depending on the variety of ragi and how it’s processed or cooked.

Overall, ragi is a nutritious and versatile cereal that can be used in a variety of dishes. Its health benefits make it a great addition to a balanced and healthy diet.