Super Health Benefits of Ragi or Finger Millet, its Nutrition and Facts!

What is Ragi or Finger Millet?

Ragi commonly known as Finger Millet or Nachni in Hindi, is a highly nutritious and adaptable grain that flourishes in hot climates like India.

This small reddish-brown grain has been associated with varied health benefits including weight management, blood sugar balance, and effective bodily functions.

Ragi is one of the many nutritious Indian millets that offer essential vitamins like thiamine (B1), riboflavin (B2), and niacin (B3), which is vital for metabolism, energy, and overall health.

• Ragi or Finger Millets Nutritional Facts:

Considered one the Most Nutritious Cereals in the world, Ragi or Finger Millet (100 gms) contains:

- Contains 5-8 % Protein
- 65–75% Dietary fiber
- 15–20% Dietary fiber
- 2.5–3.5% Minerals
- 33 KCal Energy


Of all the cereals and pulses, Ragi boosts higher levels of calcium (344mg%) and potassium (408mg%) than other millet and grains.

The Ragi-based foods are highly suited for expectant mothers and the elderly due to their high calcium and iron content.

Due to its nutrient density, long shelf life, and resilience to drought conditions, researchers are exploring its potential role in combating food insecurity and supporting communities affected by climate change.

1. A Good Source of Natural Calcium:

Ragi is exceptionally rich in calcium, providing nearly 36% of the recommended daily intake (adults) in just 100 grams.

It has 3 times more calcium than milk, which makes it an excellent option for promoting bone health and preventing conditions like osteoporosis, especially for those who do not consume dairy products.

Green ragi is also recommended for lactating mothers in conditions of lack of milk production.

2. Helps Maintain Blood Sugar Levels:

With its low glycemic index, ragi helps regulate blood sugar levels, making it a suitable choice for individuals with diabetes.

Research has shown that Polyphenols with anti-oxidant concentration content in Ragi aids the treatment of diabetes and may even help prevent it.

Its fiber content slows down the absorption of sugar into the bloodstream, preventing spikes in glucose levels.

3. May Reduce Inflammation in the Body:

Inflammation is a condition when your body is continuously fighting infections.

When this condition prevails for too long, it can cause chronic diseases such as diabetes, osteoarthritis, heart disease, and even some type of cancer.

Ragi contains antioxidants such as polyphenols that help combat oxidative stress and inflammation.

4. Ragi's Low Fat for Weight Management:

Ragi’s low-fat content, paired with higher dietary fiber (more than rice and flour) contributes to effective weight management.

The high-complex carbohydrates present in finger millet help slow down the digestion process and sustain power.

This promotes a sense of fullness, which can lead to a reduction in overall calorie consumption and supports healthy weight loss initiatives.

5. Keeps your Skin and Hair Healthy:

Rich in essential vitamins and minerals, including vitamins C and E, ragi contributes to healthy skin and hair.

The seed coats of millet have proven to be an important source of phytates, polyphenols, and tannins, which contribute to its antioxidant activity.

These nutrients help combat free radicals, promoting a youthful appearance and supporting hair growth.

6. Best for a Gluten-Free diet:

Ragi or Finger millet is a naturally gluten-free grain, an excellent choice for those who have gluten intolerance or celiac disease.

Indian Millets such as Ragi serve as a nutritious alternative to wheat and other gluten-containing grains.

As a gluten-free cereal, ragi is especially beneficial for individuals with gluten sensitivity or celiac disease, offering versatility in dietary options.

7. Excellent source of Iron:

Ragi (100 gms) offers an astonishing 8.9 mg of Iron, crucial for hemoglobin production in red blood cells.

This Indian millet completes the Required daily intake for infants, teenagers, and a grown adult.

A condition of Iron deficiency is called Anemia and India has the largest Anemiac population in the world, particularly women and children are at higher risk.

8. Drought-resistant and Long-shelf life:

Ragi is drought-resistant and can thrive in arid and semi-arid regions, making it a vital crop for farmers facing unpredictable weather patterns and water scarcity.

It also has an impressively long shelf life, which enables it to be stored for extended periods without significant loss of nutritional value.

Ragi’s ability to withstand harsh conditions positions it as a sustainable and valuable option in global food security efforts.