Millet Guide · Updated August 18, 2026

Finger Millet (Ragi)

Also known as Ragi / Nachni. Nutrition facts, health benefits, cooking methods and tested recipes, everything on one page, reviewed for accuracy.

Protein
7.3 g / 100g
Fiber
11.5 g / 100g
Iron
3.9 mg / 100g
Glycemic Index
Low–Medium
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On This Page

Overview

The calcium champion, roughly 344mg per 100g, more than most grains by an order of magnitude. A South Indian weaning-food tradition for good reason.

Like every millet on this site, Finger Millet (Ragi) is covered end to end on this page: verified nutrition data, evidence-aware health benefits, cooking methods that actually work, storage guidance, tested recipes and honest buying advice. Values shown are typical for the raw grain and are placeholder demo data, verify against a lab-tested label or the Indian NIN food composition database before publishing.

Nutrition Facts

Finger Millet (Ragi)

Per 100g, raw (demo data)
Calories ~320 kcal (raw) g
Protein 7.3 g g
Dietary Fiber 11.5 g
Carbohydrates 60–70
Fat 2–4
Iron 3.9 mg
Glycemic Index Low–Medium
Source: Indian NIN food composition tables (placeholder) · Data as of 2026-07-01

Health Benefits

Steadier blood sugar

A lower glycemic response than white rice or refined wheat in most published comparisons, the fiber slows glucose release.

Naturally gluten-free

Safe for gluten-sensitive diets with no processing required; check packs for certified handling if celiac.

Minerals that matter

Notably iron (3.9 mg/100g) plus magnesium and phosphorus, minerals many grain-heavy diets run short on.

Fiber for satiety & gut health

11.5 g of fiber per 100g keeps you full longer and feeds the gut microbiome.

These statements describe general nutritional properties and are not medical advice. Consult a doctor or registered dietitian for guidance specific to any health condition.

Cooking Methods

Absorption method (like rice)

Rinse twice, soak 20–30 minutes, then simmer 1 cup grain in 2–2.5 cups water for 15–20 minutes until the water is absorbed. Rest 5 minutes, fluff.

Pressure cooker

Rinsed grain + 2 cups water per cup of millet, 2–3 whistles on medium. Fastest weekday method.

As flour

Grind or buy milled flour for rotis, dosa batter and baking, best mixed 50:50 with another flour the first few times.

How to Store

  • Airtight container in a cool, dry place, 6–12 months unopened.
  • Refrigerate the flour; whole grain keeps far better than milled.
  • Add a dried bay leaf or neem leaves to deter pantry insects.

Finger Millet (Ragi) Recipes

View All Finger Millet (Ragi) Recipes →

Buying Guide

Frequently Asked Questions

Yes, like all true millets, Finger Millet (Ragi) is naturally gluten-free with no processing required. If you have celiac disease, still check the pack for a certified gluten-free label to rule out cross-contamination at the mill.

Most healthy adults do well with one millet-based meal a day (roughly 50–80g dry weight). Individual needs vary, check with your doctor or a registered dietitian, especially if you manage a thyroid or kidney condition.

See our buying guides for tested picks across Amazon, Flipkart and HealthKart, with per-kg pricing and purity notes for each brand.

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Finger Millet (Ragi) · Health & Nutrition

Is Ragi Good for Diabetics? What the Research Says

Multiple trials associate finger millet consumption with improved fasting glucose and HbA1c versus refined-grain controls. The polyphenols in the seed coat appear to slow starch digestion, one reason whole ragi outperforms refined flour.

Shop Finger Millet (Ragi)

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Available on Amazon

RagiMalt Classic Sprouted Ragi Flour, 1kg

4.6 (154 ratings on Amazon)
Pros
  • Sprouted (better absorption)
  • Very fine, lump-free mill
Cons
  • Shorter shelf life than plain flour
₹210
Price last checked August 4, 2026
Check Price on Amazon →
Written by milletroot-admin
Updated August 18, 2026
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