Bajra vs Ragi

Per 100 g, Bajra has 348 kcal and 11 g protein, while Ragi has 321 kcal and 7.2 g protein.

Bajra

348
kcal per 100 g
11 g protein

Ragi

321
kcal per 100 g
7.2 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Bajra Ragi Difference
Calories Fewer calories for the same weight 348 kcal 321 kcal better 8%
Protein More protein helps with fullness and muscle 11 g better 7.2 g 35%
Carbs Lower carbs suits low-carb and diabetic diets 61.8 g better 66.8 g 8%
Fat Lower fat means lower calorie density 5.4 g 1.9 g better 65%
Fiber More fibre improves fullness and digestion 11.5 g 11.2 g about the same
Sugar Less sugar means a gentler blood-sugar response 0.8 g 0.3 g better 63%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Ragi

Ragi is the lighter choice at 321 kcal per 100 g against 348 for Bajra — about 8% fewer calories for the same weight on your plate. That does not make Bajra a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Bajra

Bajra is the stronger protein source, with 11 g per 100 g against 7.2 g for Ragi. To match that from Ragi you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bajra vs Ragi — common questions

Bajra has more calories — about 348 kcal per 100 g compared with 321 kcal for Ragi.

Bajra has more protein — 11 g per 100 g against 7.2 g for Ragi.

Ragi is the lighter choice at 321 kcal per 100 g against 348 for Bajra — about 8% fewer calories for the same weight on your plate. That does not make Bajra a bad food; it means the portion has to be smaller to fit the same calorie budget.

Bajra is the stronger protein source, with 11 g per 100 g against 7.2 g for Ragi. To match that from Ragi you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 669 kcal and 18.2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Ragi has the edge, mainly on calorie density. Per 100 g, Bajra has 348 kcal and 11 g protein, while Ragi has 321 kcal and 7.2 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bajra nutrition & serving sizes
Full Ragi nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.