Ragi is also known as Nachni in Marathi. Ragi is highly nutritious grain is a type of cereal grain. Ragi is found in most of families in India. Ragi has various health benefits such as calcium, fiber, and plant-based protein.
Ragi helps in supporting bone health, weight loss, and blood sugar control especially for people with diabetes.
In this blog post on Ragi nutritional value per 100g, we will explain nutrition facts of Ragi, Recipes of Ragi for babies from perspective of best child nutritionist in Mumbai – Makes You Eat by Dt. Foram Modi. So, let’s get started with a little introduction on history of Ragi and various forms it is now available in market.
History of Ragi & its Various Forms
Ragi is scientifically called as Eleusine coracana. Ragi is being cultivated for long time. It has a special value in traditional Indian diets.
Ragi is also called by name of “Finger millet”. Ragi can sustain in dry climates and poor soil. Ragi has been popular for its rich nutritional contents and its ability to digest easily. In India, nowadays Ragi comes in various forms.
This includes, Ragi flour, Ragi malt, Sprouted Ragi flour and many more. You can prepare variety of items using Ragi such as Ragi roti, Ragi Dosa, Ragi porridge, Ragi laddu and many more.
Ragi Nutritional Value Per 100g (Ragi Flour)
Ragi is rich in its nutrition benefits. Ragi nutritional value per 100g contains 336 kcal of energy, 7.3g of protein, 1.3g of fat, and 72.6g of carbohydrates. It also has 3.6g of dietary fiber. Ragi gives you essential minerals which includes calcium, iron, and magnesium.
Ragi is popular for high in calcium content, which helps in building bones health. This makes Ragi most beneficial for children, pregnant women and elder people.
Ragi is gluten-free and low in fat. Ragi has a low glycemic index which makes it good for people with diabetes. Please refer below Ragi nutrition facts in 100g of Ragi.
| Nutrient (in 100g of Ragi flour) | Nutritional Value |
|---|---|
| Calories in 100g of Ragi flour | 336 kcal |
| Protein in 100g of Ragi flour | 7.3 g |
| Fat in 100g of Ragi flour | 1.3 g |
| Carbohydrates in 100g of Ragi flour | 72.6 g |
| Dietary Fiber in 100g of Ragi flour | 3.6 g |
| Calcium in 100g of Ragi flour | 344 mg |
| Iron in 100g of Ragi flour | 3.9 mg |
| Magnesium in 100g of Ragi flour | 137 mg |
| Phosphorus in 100g of Ragi flour | 283 mg |
| Glycemic Index of Ragi flour | 54–68 (Medium GI) |
Sprouted Ragi Nutritional Value Per 100g
Sprouted Ragi is also known as sprouted finger millet. It is made by soaking ragi grains. After soaking, it enhance its digest ability and also improves its nutritional value. Sprouted ragi makes minerals like calcium, iron, and magnesium more absorbable by the body.
Sprouted Ragi also increases the vitamin C content and activates enzymes. Due to this, it becomes gentler on the stomach and good for babies, elderly, and all people with weak digestion.
Below table chart of Sprouted Ragi Nutrition facts shows you amount of various nutrients present in it. Please refer the same.
| Nutrient Name | Nutritional Value |
|---|---|
| Calories in 100g of Sprouted Ragi | 336 kcal |
| Protein in 100g of Sprouted Ragi | 7.6 g |
| Carbohydrates in 100g of Sprouted Ragi | 72 g |
| Dietary Fiber in 100g of Sprouted Ragi | 11.5 g |
| Fat in 100g of Sprouted Ragi | 1.3 g |
| Calcium in 100g of Sprouted Ragi | 350 mg |
| Iron in 100g of Sprouted Ragi | 3.9 mg |
| Magnesium in 100g of Sprouted Ragi | 137 mg |
| Phosphorus in 100g of Sprouted Ragi | 283 mg |
| Potassium in 100g of Sprouted Ragi | 408 mg |
Ragi Flour vs Wheat Flour
Ragi flour and wheat flour differ a lot in their nutritional value. Ragi flour is made from finger millet and hence it is naturally gluten-free.
This makes it as a great option for people with allergy to gluten. Ragi flour is rich in calcium, iron, and fiber, and has a low glycemic index.
On the other hand, wheat flour is prepared from wheat grains. It has gluten. Wheat flour is also rich in carbohydrates and provides some protein but it doesn’t contain high minerals content of calcium and iron as ragi flour.
| Nutrient | Ragi Flour | Wheat Flour |
|---|---|---|
| Calories | 336 kcal | 364 kcal |
| Protein | 7.3 g | 10.7 g |
| Carbohydrates | 72.6 g | 76.3 g |
| Fiber | 3.6 g | 2.7 g |
| Calcium | 344 mg | 15 mg |
| Iron | 3.9 mg | 3.6 mg |
| Gluten | No | Yes |
| Glycemic Index | 55 | 71 |
As you can see above, calcium content in Ragi flour is much higher than wheat. That’s why its a good option for babies.
Glycemic Index of Ragi
The glycemic index (GI) of ragi is around 55. This GI value is considered to be in the low GI range. Due to low GI of Ragi, it becomes a good choice for people with Diabetes. As per the research on review of nutritional value of Ragi, whole-grain consumption is associated with reduced risk of CVD and type 2 diabetes. Below is an excerpt from the research paper –
Whole-grain consumption is associated with reduced risk of CVD and type 2 diabetes; hence, consumption of whole meal-based finger millet products may be desirable due to the protective role of SCM that could contribute varied health benefits
In addition, foods with a low GI are digested and absorbed more slowly, and also helps to maintain stable blood sugar levels over time. In below table, we tell you GI of Ragi in its various forms. Look at GI of Ragi Laddu, its little high. We will tell why soon.
| Food Item | Glycemic Index (GI) |
|---|---|
| Ragi Roti | 55 |
| Ragi Malt | 55 |
| Sprouted Ragi | 50 |
| Ragi Dosa | 55 |
| Ragi Laddu | 60 |
| Ragi Flour | 55 |
| Ragi Grain | 50 |
The glycemic index (GI) of Ragi laddu is higher and is around 60. The GI is high here because of combination of ingredients used in its preparation of Ragi laddu. Actually, Ragi flour itself has a low GI but for laddu preparation it is mixed with sweeteners like jaggery or sugar. These sweeteners are high in sugar and hence are absorbed quickly into the bloodstream.
Benefits of Ragi for Babies
Rich in Calcium: Ragi is an excellent source of calcium, which is essential for the development of strong bones and teeth in babies.
High in Iron: It helps prevent iron deficiency anemia and supports healthy red blood cell production.
Promotes Healthy Growth: Ragi is packed with essential amino acids, promoting overall growth and development.
Easily Digestible: It is gentle on the stomach and can be introduced to babies as part of their weaning process.
Rich in Fiber: The high fiber content aids in digestion and helps prevent constipation in babies.
Gluten-Free: Ragi is naturally gluten-free, making it an excellent option for babies with gluten sensitivity or celiac disease.
Ragi Porridge Recipe for Infants
Ingredients
2 tablespoons of ragi flour
1 cup of water (or breast milk/formula milk)
A pinch of cardamom powder (optional, for flavor)
1 teaspoon of jaggery powder or dates powder (optional, for sweetness)
Instructions
Roast the ragi flour: Heat a pan on low flame and dry roast the ragi flour for about 2-3 minutes until it gives a mild aroma. This helps remove the raw taste.
Prepare the porridge: Add 1 cup of water to the roasted ragi flour and stir well to avoid lumps. Continue to cook on a low flame, stirring constantly until the mixture thickens.
Add sweetness (optional): Once the porridge thickens, add a pinch of cardamom powder for flavor and a little jaggery or dates powder for natural sweetness. You can skip the sweetener if your baby is too young or if you prefer not to add sugar.
Cook until soft: Let the porridge simmer for 2-3 more minutes, ensuring it’s soft and well-cooked.
Cool and serve: Allow the porridge to cool down to a comfortable temperature and serve it in a bowl. You can also add a little breast milk or formula milk to adjust the consistency and make it smoother if required.
FAQs on Nutritional Value of Ragi Per 100g
Is ragi and nachni the same?
Yes, ragi and nachni are the same. Nachni is the regional name for ragi, particularly used in Maharashtra and some other parts of India. Ragi, scientifically known as Eleusine coracana, is commonly referred to as nachni in certain languages.
Can ragi cause constipation?
No, ragi is not likely to cause constipation. In fact, it is rich in fiber, which aids digestion and promotes bowel regularity. However, if consumed in large quantities without adequate water intake, any high-fiber food, including ragi, may lead to bloating or discomfort.
Can thyroid patients eat ragi?
Yes, ragi is safe for thyroid patients. Ragi is a gluten-free grain and is rich in essential nutrients, including iron and calcium, which can be beneficial for overall health. However, it is important for thyroid patients to avoid excessive consumption of goitrogenic foods (which may interfere with thyroid function). Ragi is generally considered safe, but it’s best to consult with a healthcare provider regarding individual dietary needs.
Is ragi good for pregnancy?
Yes, ragi is excellent for pregnant women. It is a rich source of calcium, iron, and fiber, which are essential during pregnancy for both the mother and the developing baby.
Is ragi heat or cold?
Ragi is cold
Is ragi a cereal?
Yes.
Instagram Reels of Nutritional Value of Ragi Per 100g
Checkout below instagram reels by Dietitian Foram Modi in Mumbai where she explains about nutritional value of Ragi per 100gm of Ragi flour.
Conclusion
In conclusion, ragi is a highly nutritious grain and it offers numerous health benefits. It has essential minerals like calcium and iron with fiber content that helps in digestion. Ragi is beneficial for people with diabetes due to low glycemic Index. If Ragi is still not a part of your kitchen, do get it now.
References
Below references were used to prepare this article.
Dt. Foram Modi - Best Dietician in Mumbai
Dt. Foram Modi is the founder of Makes You Eat, one of the best dietician clinic in Mumbai. It is located in Borivali Mumbai. Dietician Foram Modi has 12+ years of experience as a clinical dietician in Mumbai. She has done a specialization in Nutrition & Diet Planning. In addition, she is a certified nutritionist in Mumbai for child care nutrition. She is a certified She is highly regarded as –
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Best dietician in Mumbai for PCOD PCOS
Dietician Foram Modi believes in educating her clients through nutrient-rich, non-restrictive diet consultation plans based on Indian homemade food. Her motto: “We Make You Eat – Not Starve!”
If you are looking for online dietician consultation anywhere in India or globe, she is available just a call away. You can contact her through phone call, WhatsApp or directly visiting her dietician clinic in Borivali, Mumbai.
She is a five star rated dietician in Mumbai on Google. Patient’s express a sense of achievement & success in their dietician reviews in Mumbai about Foram Modi. All these factors contributes to make her a best dietician in Mumbai India.
