Ragi Benefits & Nutrition
Ragi benefits: nutrition per 100 g (321 kcal, 11.2 g fibre), how much to eat a day and who should be careful. Also called Finger millet / nachni.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Finger millet / nachni · Seeds, nuts & grains
- 321 kcalenergy
- 7.2 gprotein
- 11.2 gfibre
- Year-round (harvest Oct–Nov)best season in India
Per 100 g (whole grain flour) 🟢 In season now
Health benefits of ragi
- The richest cereal source of calcium.
- High in fibre, which may help you feel full and support digestion.
- Gluten-free whole grain.
- Is a source of iron.
How to eat it
Make ragi roti, dosa, porridge (ambli/kanji) or ladoo; mix ragi flour into atta.
How much a day: 1–2 servings of ragi foods a few times a week.
Who should be careful
- Contains oxalate and phytates — rotate with other grains if you have had kidney stones.
- Ragi malt drinks sold in packs may have added sugar.
Best season in India
Year-round (harvest Oct–Nov). See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of ragi?
The richest cereal source of calcium. High in fibre, which may help you feel full and support digestion. Gluten-free whole grain.
How much ragi can I have a day?
1–2 servings of ragi foods a few times a week. Make ragi roti, dosa, porridge (ambli/kanji) or ladoo; mix ragi flour into atta.
Who should be careful with ragi?
Contains oxalate and phytates — rotate with other grains if you have had kidney stones. Ragi malt drinks sold in packs may have added sugar.
When is ragi in season in India?
Year-round (harvest Oct–Nov).
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