Ragi Calories & Nutrition (रागी)

Ragi has 321 calories per 100g (321 kcal per 100 g)

Healthy Foods Health Rating: 7/10 Best time: Breakfast
321 kcal

Ragi Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Ragi broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 161 kcal 3.6 g 33.4 g 1 g
100 g standard 100 g 321 kcal 7.2 g 66.8 g 1.9 g
200 g 200 g 642 kcal 14.4 g 133.6 g 3.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Ragi to your thali See the total calories of your whole meal.
Nutrition Facts — Ragi (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 321 kcal 321 kcal 16%
Protein 7.2 g 7.2 g 14%
Carbohydrates 66.8 g 66.8 g 22%
Fat 1.9 g 1.9 g 3%
Fiber 11.2 g 11.2 g 45%
Sugar 0.3 g 0.3 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 7.2 g · 9%
Carbs 66.8 g · 85%
Fat 1.9 g · 5%
Burn it off

Minutes of activity to burn 321 kcal (70 kg adult):

Brisk walking 69 min
Cycling 46 min
Running 34 min
Yoga 92 min

Is Ragi good for weight loss?

Yes, in controlled portions

Ragi carries roughly 321 kcal per 100 g, which is high for an everyday Indian food. The fibre content (around 11.2 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Ragi good for muscle gain?

Mainly an energy food

Ragi provides about 7.2 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Ragi

Whole grains like this keep you full longer than refined flour. Combine with dal or curd for a balanced meal.

About Ragi

Finger millet, a calcium-rich grain used for ragi malt, dosa and roti.

Frequently asked questions about Ragi

100 g of ragi contains approximately 321 calories, along with 7.2 g protein, 66.8 g carbohydrates and 1.9 g fat.

100 gram ragi (100 g) mein lagbhag 321 calorie aur 7.2 g protein hota hai. Isme 66.8 g carbs aur 1.9 g fat bhi hota hai.

100 ग्राम रागी (100 ग्राम) में लगभग 321 कैलोरी और 7.2 ग्राम प्रोटीन होता है। इसमें 66.8 ग्राम कार्बोहाइड्रेट और 1.9 ग्राम फैट भी होता है।

100 g of Ragi contains about 321 calories, 7.2 g protein, 66.8 g carbs and 1.9 g fat.

Yes, in controlled portions. Ragi carries roughly 321 kcal per 100 g, which is high for an everyday Indian food. The fibre content (around 11.2 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Ragi contains about 7.2 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Ragi provides roughly 66.8 g of carbohydrates and 0.3 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Ragi is best eaten at breakfast.

For a 70 kg adult, burning the roughly 321 calories in 100 g of ragi takes brisk walking for about 69 minutes, or cycling for about 46 minutes, or running for about 34 minutes, or yoga for about 92 minutes.

Compare Ragi with other foods

Ragi vs Khichdi Ragi vs Sprouts Salad Ragi vs Oats Ragi vs Vegetable Soup Ragi vs Bajra

Similar foods in Healthy Foods

Khichdi

200 kcal

Sprouts Salad

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Oats

150 kcal

Vegetable Soup

110 kcal

Bajra

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Green Salad

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.