It’s time to introduce your taste buds to one of India's ancient millets - Ragi! This nutritional powerhouse is making a slow and steady comeback, packing a serious punch of nutrients like essential proteins, vitamins, and minerals. Read on to discover why you need to add this incredible millet to your everyday diet!

The forgotten grains of India are making a comeback, and millet is at the forefront. Ragi, or finger millet, is an ancient grain that has been a staple in the Indian diet for centuries, offering numerous health benefits. Despite being high in nutrition and traditionally used for breakfast or lunch dishes such as upma and rotis, they were pushed aside by less healthy options like rice and wheat over time. But now, finger millets are reclaiming their place at the dining table. Why? Ragi is an abundant source of nutrition, boasting attributes like gluten-free nature, high protein content, ample calcium, and iron. So don't miss out on this ancient superfood- it's time to introduce your body to a whole host of ragi nutritional benefits that will help you in more ways than one.

Per 100 g of Ragi (Finger Millet) Nutrition

We’ve listed the ragi nutritional values for each of its components below:

Nutrient Amount / 100 g
Energy 320 kcal
Protein 7.16 g
Carbohydrates 66.82g
Dietary fiber 11.18g
Iron 4.62mg
Calcium 364mg
Potassium 443mg

With high levels of proteins, vitamins, and minerals, finger millet nutrition rivals that of many commonly consumed grains and surely deserves a place in your daily meals.

Discover the top finger millet benefits that you don't want to miss out on in the following section.

Nutritional Health Benefits of Ragi

Here are some of the amazing finger millet benefits you can expect by incorporating this nutrient-rich grain into your diet:

1. Ideal gluten-free diet

Being gluten-free, ragi benefits those with conditions like celiac disease or gluten sensitivity. Gluten can disrupt the body's immune system and damage the small intestine lining in these individuals, hindering nutrient absorption. Ragi side steps these issues, being entirely gluten-free.

2. Great Source of Calcium:

Calcium is found abundantly in finger millet. This, in fact, is one of the most important ragi nutrition facts. Consuming ragi can significantly contribute to your daily calcium intake, strengthening your skeletal structure, and reducing the risk of osteoporosis. Especially for those who are lactose intolerant and struggle to meet their calcium needs through dairy products, ragi serves as an excellent alternative.

3. It’s a powerful source of antioxidants

One of the main finger millet benefits is that it is loaded with polyphenols, which act as antioxidants, scavenging and neutralising free radicals (harmful substances generated in the body). This makes them a vital part of any healthy diet, especially when it comes to preventing diseases like cancer. These antioxidants also possess the impressive ability to delay the signs of ageing.

4. It’s loaded with protein

Of all the ragi nutritional benefits, being packed with protein would probably appeal the most to fitness enthusiasts. Protein is great for building strong muscles and bones, producing hormones and enzymes, and providing your body with energy. It also contains amino acids like tryptophan, cystine, and methionine, which are the building blocks of protein.

5. It’s diabetic-friendly

Ragi benefits diabetics that struggle to control blood sugar levels. This millet is packed with dietary fiber, which can slow sugar absorption into the bloodstream and prevent glucose spikes, making it a great option for those with this condition.

6. It promotes good bowel health

The high fiber content in ragi also promotes good bowel health and prevents constipation by allowing for better digestion of food.

7. It lowers bad cholesterol:

As a final bonus to the numerous ragi nutritional benefits, its dietary fiber has been studied to lower "bad" cholesterol levels and potentially reduce your risk of heart issues. Additionally, if you're looking for a natural way to manage your weight, finger millets may make an excellent choice.

Take advantage of the amazing ragi nutritional benefits today and give your health a boost. You can also check out AskNestle’s custom meal plans to make the most of your ragi diet.

How to Cook and Eat Ragi?

With so many finger millet benefits, this ingredient is perfect for adding a nutritious twist to your favourite recipes. Whip up a variety of tasty dishes in no time by preparing ragi in the following ways:


Ragi can be soaked in water for a few hours and used to make delicious dishes like upma, parathas, rotis, idlis, and dosas. Soaking ragi benefits people that suffer from digestion issues, and it also reduces the cooking time. Sprouting: This involves soaking ragi in water overnight and then draining off the excess water. Spread this out on a damp cloth for about 4-5 hours and allow it to sprout.


If you’re looking for a healthy and crunchy snack, forget about popcorn and try ragi instead! Just take a spoonful or two of wet ragi and fry it on a hot pan until it starts popping. Sprinkle your favourite seasoning over it and enjoy!

It’s time to give your taste buds a treat while nourishing your body with all the ragi nutrition.

Delicious Ragi Recipes

The versatility of this grain makes it suitable for a lot of staple Indian foods. You can reap all the ragi nutritional benefits you need by preparing these easy-to-cook dishes:

Cheese uttapam:

This dish enhances the traditional Uttapam recipe by adding ragi and melting in a generous amount of cheese (this is optional, of course!). Packed with protein and fiber, it’s perfect for a filling and healthy breakfast!

Ragi appam with chutney:

Looking for a healthier take on the classic appam? This appam is a fun snack made with ragi flour and is filled to the brim with finger millet benefits. Pair it with some deliciously creamy coconut chutney, and you've got a dish that's both yummy and good for your health.

Ragi porridge:

This delicious, low-glycemic, calcium-rich drink is perfect for breakfast or an evening snack. Sip on this healthy and satisfying beverage that's sure to keep you nourished and feeling energised through the day.

With these tasty meals, you’re never going to miss out on the promise of ragi nutrition - Start your journey towards a healthier lifestyle today.


To conclude, finger millet is a forgotten nutrition treasure trove that's just beginning to make its way back into modern diets. With so many ragi benefits to gain, this millet could be the answer to some of today's most pressing health issues. With its high concentration of fiber and minerals and its low glycemic index, it's easy to see why this underrated grain is making a great comeback. If you're ready to give your health a boost, take advantage of the many ragi nutritional benefits by incorporating it into your daily meals. Give it a try today and experience firsthand the nutritional power that this ancient superfood has been providing people with for centuries.