Ragi Benefits

If you wish to add more millets to your diet and make healthier food choices, start with Ragi or finger millet. Why? For starters, it has an exceptional nutritional value and boasts a range of health benefits.

From boosting immunity, and preventing skin damage to supporting weight loss, there are numerous ragi benefits that make it a favourite among health enthusiasts. Let’s dive deeper and learn more about this ancient grain that is making a comeback into the Indian diet.

What is Ragi? (Finger Millet)

Ragi is scientifically known as Eleusine coracana, and is an annually cultivated crop that is found mostly in tropical regions like Asia and Africa. It is a nutrient-dense grain that offers a wide range of health benefits for people of all ages.

Ragi or finger millet is particularly famous in Southern parts of India where it is used in various breakfast dishes. Keep reading to learn more about the advantages of Ragi as a whole grain.

Ragi Nutritional Value

Ragi is indeed a nutritional powerhouse that is packed with many essential nutrients like iron, protein, calcium, dietary fibre and carbohydrates. Go through the table below to learn the Ragi nutritional value per 100g.

Ragi Nutritional Value Per 100 g

Nutritional Components

Nutritional Value per 100g


320 Kcal





Dietary fibre



4.62 mg


364 mg

12 Benefits of Ragi

Ragi or finger millet benefits your health in a variety of ways. It is not only a healthy source of protein for vegetarians but also a highly nutritious grain. It can help promote weight loss, prevent skin damage, boost your hair growth and improve your immunity among other things. Read on to learn about the main benefits of Ragi in detail.

1. High in Protein
2. Promotes Weight Loss
3. Prevents Skin Damage
4. High in Fibre
5. May Prevent Diabetes
6. Treats Anaemia
7. Good for New Mothers
8. Helps Induce Relaxation
9. Boosts Hair Growth
10. Boosts Immunity
11. Supports Heart Health
12. May Reduce Risk of Cancer

    1. High in Protein

    Looking for a protein-rich grain that can fulfil your daily protein requirements? Look no further than the humble finger millet or ragi. This is because the biggest Ragi benefit is that it is a good source of protein. Thus, it is an excellent and healthy source of protein for vegetarians.

    2. Promotes Weight Loss

    The most popular benefit of ragi is that it can be a good ally in your weight loss journey. This is due to the high amount of fibre and the fact that it keeps you from overeating and reduces unwanted cravings. Thus, it is best to consume it as part of your breakfast and reduce your appetite throughout the day.

    3. Prevents Skin Damage

    Ragi benefits for skin include its rich antioxidant content, which helps prevent skin damage caused by free radicals and environmental factors. These antioxidants fight oxidative stress, reducing the signs of ageing such as wrinkles, fine lines, and age spots.

    4. High in Fibre

    The high content of digestive fibre in ragi benefits the digestive system by preventing constipation and promoting overall gut health. The millet also helps in regulating blood sugar levels, making it highly beneficial for people with diabetes.

    5. May Prevent Diabetes

    As mentioned above, the high fibre content and low glycemic index of ragi make it a suitable food choice for individuals with diabetes. Moreover, the finger millet improves insulin sensitivity and reduces the risk of type 2 diabetes.

    6. Treats Anaemia

    Did you know that ragi is also a great source of iron? Thus, it is a valuable addition to your diet if you have an iron deficiency or low levels of haemoglobin and red blood cells. Promote healthy blood circulation and prevent conditions like anaemia by adding ragi to your diet.

    7. Good for New Mothers

    If you are a new mother, ragi can be a highly beneficial addition to your diet for providing you with all the essential nutrients your body needs. However, it is important for new mothers to consult their healthcare professionals before making any dietary changes during the postpartum period.

    8. Helps Induce Relaxation

    Since ragi is rich in amino acids such as tryptophan, it can help promote relaxation and help you sleep better. This is because tryptophan in ragi flour benefits and regulates your mood and reduces your anxiety and stress levels.

    9. Boosts Hair Growth

    If you are looking for a grain that can help reduce hair fall and boost your hair growth, you must try ragi. Since ragi helps in improving blood circulation, it is also beneficial in boosting your hair growth.

    10. Boosts Immunity

    Due to the high level of antioxidants, vitamins, and minerals, ragi benefits the immune system and protects you from certain infections and diseases. Antioxidants help in neutralising free radicals and help maintain the overall well-being of the body.

    11. Supports Heart Health

    The low cholesterol levels and high fibre content of ragi benefits the heart and overall cardiovascular health by lowering the bad cholesterol levels and regulating the blood pressure. Thus, adding ragi to your diet and consuming it regularly can improve your heart health considerably.

    12. May Reduce the Risk of Cancer

    According to some studies, the high fibre content of Ragi can help prevent colorectal cancer by eliminating the toxins from the body. It also contains phytochemicals that help protect against cellular damage and inflammation. Thus, it may reduce the risk of cancer development.

    How to Add Ragi to Your Diet

    Finger millet

    Adding ragi to your diet is an easy task as it is an extremely versatile ingredient. Here are some different Ragi products that will help you harness the benefits of Ragi.

    • Ragi Flour: There are many Ragi atta benefits that make it perfect for preparing different dishes like nutritious chapatis. You can mix it with wheat flour to prepare rotis and other dishes.
    • Ragi Laddoos: You can make Ragi laddoos by combining ragi flour with ghee, sweeteners like jaggery and dry fruits.
    • Ragi Porridge: You can also prepare a nourishing ragi porridge by boiling ragi flour with milk or water and adding flavours of your choice.

    The Takeaway

    The numerous health benefits of ragi make it a valuable addition to your diet. Whether it is the rich nutritious profile or the potential health-promoting properties, ragi is a treasure trove of health advantages. Incorporate this versatile ingredient into your diet through different dishes like ragi dosa, ragi porridge or even ragi laddoos.

    Shop for organic superfoods and other mindful eating products at Amala Earth, your one-stop shop for all things sustainable.

    FAQs on Ragi Benefits

    What happens when you eat ragi every day?

    There are several benefits of ragi that you can leverage by consuming it on a daily basis. For instance, the high fibre content will help promote digestion and you will receive the essential nutrients like iron, calcium, vitamins and more.

    Is Ragi high in protein?

    Yes, ragi has a relatively high protein content as compared to some other grains. Thus, it is an excellent source of plant-based protein for vegetarians and vegans who are looking for ways to meet their protein requirements.

    Is Ragi good for hair growth?

    Yes, ragi is good for hair growth and maintenance as it is rich in essential nutrients like iron, vitamin E and even protein. These nutrients help in blood circulation and promote the nourishment of hair follicles and growth. Thus, you can get the lustrous hair you want by simply adding this grain to your diet.

    Are there any side effects of Ragi flour?

    Apart from the many ragi benefits, some individuals may experience a few side effects of ragi. This includes allergic reactions and digestive discomfort for people with sensitivity and gluten intolerance. Therefore, it is best to consult a healthcare professional before adding it to your daily diet.

    Which vitamin is in ragi?

    Ragi comprises of a variety of nutrients and key vitamins like vitamin E, vitamin C, B-complex and more. Ragi is also rich in antioxidants, fibres, calcium, iron and some good unsaturated fats.