13 Ragi Flour Benefits

13 Ragi Flour Benefits

An ancient superfood that is known for its invigorating, healthy properties. It is packed with endless nutrients and is easily available in most tropical parts of India, Sri Lanka, and Ethiopia. It is considered an ideal power-packed food for vegetarians and vegans alike, with barely any negatives. This superfood is not the stuff of legend, but it is none other than the simple finger millet. Finger millet, also known as ragi (Eleusine Coracana), is an ancient whole grain loaded with protein, calcium, and iron, along with several micronutrients. This unassuming grain is ground to make ragi flour or ragi atta, which can be used in chapatis, breads, pastries, cakes, dosas, porridges, etc.

When we analyze our food intake, the components of our meal should ideally be loaded with the nutrients our body needs. Millets like ragi are beneficial to our systems simply because of their versatility. Rather than taking different food items and supplements for our variety of needs, why not eat smart and choose something like ragi flour, which is loaded with several nutrients, fiber, and protein? 

But before we begin to dive into the various benefits of ragi flour, let us first take a close look at the nutritional breakdown of this seemingly commonplace grain, which has regained popularity recently after being pushed aside as an ancient alternative because of the easy availability of grains like wheat and rice.

Ragi Flour Nutrition:

One cup of ragi flour (roughly 144 grams) contains the following:

Nutrients (Macro and Micro)

Nutrient Quantity


472 kcal


10.5 g


103 g


1.87 g


16.56 g


407 mg


197 mg

Thiamine (Vitamin B1)

0.6 mg


495 mg


3.31 mg


5.6 mg

Folate (Vitamin B9)

26.3 mcg

Riboflavin (Vitamin B2)

0.27 mg

Niacin (Vitamin B3)

1.58 mg


587 mg

Vitamin A

60.4 mcg

13 Benefits of Ragi Flour – A Ragi Revolution: 

Now that we have an in-depth understanding of the composition of ragi atta let us find out just how this densely-packed nutritional marvel benefits us when we consume it regularly. Listed below are some of the most prominent ragi flour benefits that will turn you from being unaware of finger millet to being a true believer! 

  1. High Protein and Fiber Content 

    If you are a vegetarian looking for an excellent protein source, never fear because ragi flour is here! One cup of atta makes about 6 ragi rotis and contains roughly 10.5 grams of protein! You don’t need to stick to lentils anymore when ragi offers an excellent substitution for animal-based protein. Additionally, ragi atta has been used for decades for porridges for infants owing to its high fiber content. The insoluble fiber found in finger millet can help regularize bowel movements and promote better digestive health.

  2. Calcium Rich

    If you are lactose-intolerant, or thinking of shifting to veganism, a prime concern can be supplementing nutrients provided by dairy products, mainly calcium. The beauty of ragi flour is that it is one of the greatest non-dairy sources of calcium! When finger millet is sprouted, the calcium quantity increases by a whopping 20%, which makes ragi a great food for growing children, to aid in bone and teeth development. Ragi flour benefits older generations as well because the high calcium content helps prevent osteoporosis and arthritis. The calcium density aids in maintaining bone and teeth health and helps strengthen your skeletal structure, as the body keeps removing small amounts of calcium from the body from time to time, hence, calcium-rich food such as finger millet is the correct choice!

  3. Supports a Gluten-Free Diet

    Finger millet is naturally gluten-free, and a great alternative to wheat-based flours. For people with gluten intolerance or anyone who’s looking to go gluten-free, ragi flour is the ideal grain replacement for you, with no hidden side effects and no bloating by water retention caused by gluten intake.

  4. Good for Weight Loss

    Due to ragi atta’s high protein density, it naturally makes you feel fuller after consumption. The high protein helps you reduce hunger pangs while giving you the right nutritional boost to seize the day! When it comes to weight management, superfoods like finger millet play an integral role in helping monitor portion control and nutrient intake. Rather than consuming empty calories from high-fat and high-carb foods, try giving ragi atta a whirl!

  5. Prevents Skin Damage

    The essential amino acids present in ragi flour, along with vitamins such as Vitamin B3, work to help keep the skin youthful and healthy. The amino acids make skin tissues less susceptible to wrinkles and aging and also help in the creation and maintenance of collagen in the body. Vitamin E helps prevent skin damage, moisturizing the skin, and creating a protective layer that allows your skin to be healthy and shiny. Ragi flour also has phenolic acid and other antioxidants that prevent aging, while Methionine helps to develop healthy skin and hair in babies. 

  6. Promotes Healthy Hair

    Nourishing your body from within is the actual first step towards self-care. Rather than using supplements and additional creams, eating nutrient-rich foods like ragi flour helps you boost your health. The high protein content in ragi helps strengthen hair health and density. Ragi atta also helps prevent hair fall due to stress and other factors due to it being a natural relaxant. Additionally, ragi contains nutrients that help to treat scalp conditions like eczema, psoriasis, dandruff, etc., and reduce cortisol production and reduces graying of hair due to oxidation.

  7. Aids Heart Health

    Ragi flour is exceptionally high in magnesium, with almost 197 mg found in 1 cup of ragi atta. This is more than 50% of your daily requirement for magnesium according to RDA standards. Magnesium helps maintain a normal heartbeat and aids in nerve function. Additionally, ragi flour’s high fiber composition makes it essential for promoting good cholesterol and reducing the effects of bad cholesterol from trans-fat.

  8. Assists Diabetes Control

    As we know, ragi is rich in magnesium which helps with insulin production, increases insulin sensitivity, and lowers insulin resistance. Additionally, the flour itself causes a lesser blood sugar spike as compared to wheat and other grains. 

  9. Increases Mother’s Milk Production

    Apart from being good for children during their growth and developmental stages, ragi flour is also beneficial for children and expecting mothers right from pregnancy! The superfood helps to regulate hormonal activity, boost the mother’s milk production, and make the milk more nutritious for the baby. Additionally, it provides care by helping strengthen bones and teeth for infants and their mothers during pregnancy, and after it.

  10. Cancer Preventative Care

    When it comes to illness, prevention is always better than cure. Terminal illnesses can affect anyone, regardless of health, age, or circumstance. So why not eat right from the start so that you reduce your chances of being seriously afflicted? Ragi contains several phytochemicals, which are said to have anti-cancer properties. Why wait to consume something healthy that will help your health in the long run? You should try shifting to ragi flour today!

  11. Antioxidant Storehouse

    Ragi flour is incredibly high in antioxidants, which help to fight against infections and boost immunity by preventing oxidization and even reducing the risk of cancer. This helps to keep your body healthy and happy!

  12. Supports Developmental Needs

    Ragi has been used for years as a staple food for growing children and infants, and with good reason! Finger millet is high in several essential nutrients like protein, calcium, iron, magnesium, zinc, etc. These nutrients help in the overall development of a growing child’s body and immune system. Ragi is often added to children’s food to increase its nutritional value without compromising on taste.

  13. Increases RBC Production

    Ragi flour is a great source of Vitamin B1, which aids RBC (Red Blood Cell) production, as well as the synthesis of ATP (Adenosine Triphosphate), which helps with the build-up of energy in the body. Additionally, the high iron content makes ragi atta the ideal food for individuals suffering from anemia or low hemoglobin. 

    As previously discussed, ragi has countless benefits. The ones outlined above are just a few of the most significant ones. Switching to ragi atta completely, or incorporating it as a part of your diet is very easy. You can incorporate ragi flour into cakes, pastries, pancakes, dosa, idlis, and even rotis! With Rotimatic, not only do you get the full benefits of automated cooking, but you can use several different varieties of flour like rye flour, jowar flour, and yes, ragi flour! Ragi flour can now be a part of your easy cooking routine with your time-saving, fully automated Rotimatic.

    Find out more about the Rotimatic and its various features

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    Starting to eat healthy is now a daily essential, rather than a far-off ideal. Superfoods as a concept may sound like items that are difficult to procure, expensive, and not at all sustainable for long-term consumption. But a superfood such as ragi flour is the perfect addition to any meal. It is easily available, and healthy, and can just as easily replace wheat or other grains in several dishes, which makes it the ideal substitute. So, lets go back to our roots and eat ancient grains for a better today and tomorrow.

Frequently Asked Questions:

  1. How to include ragi flour in the diet?

    Ragi flour can make rotis, dosas, porridge, or baked goods. The versatility of this grain is that it can very easily be adapted in various forms into the diet. Whether you use it sprouted in salads, or consume it in the form of rotis or parathas, the options to include ragi in your diet are endless.

  2. Are ragi flour, ragi atta, finger millet, and nachni the same?

    Yes! Nachni and finger millet are simply other alternative names for ragi. The flour made from grinding and processing ragi is termed ragi atta.

  3. Does ragi flour contain any antinutrients?

    Ragi does contain minor quantities of antinutrients like phytic acid, which may hinder mineral absorption. Soaking/sprouting or fermenting ragi can help reduce antinutrient levels.

  4. Does ragi flour require special storage?

    No, it does not. Just like any other flour, you can store ragi flour in an airtight container in a cool, dry place to prevent moisture absorption and maintain its freshness.

  5. Can ragi flour benefit individuals with anemia?

    Yes, it can! Ragi is a good source of iron, which is a crucial element for preventing and managing anemia. Regular consumption of ragi flour also helps boost hemoglobin levels and improves overall iron levels of the body.