Ragi (Finger Millet) Flour: Benefits, Nutrition & Delicious Ways to Cook

Ragi—also known as finger millet—is a hardy, gluten free ancient grain cherished across

India for its earthy taste and everyday nourishment. It thrives in semiarid regions,

especially in southern states like Karnataka and parts of Maharashtra, Andhra Pradesh

and Tamil Nadu, and is also cultivated in East Africa. Its resilience and minimal water

needs make it a sustainable choice for modern kitchens.

Why ragi flour is good for you

Ragi flour is naturally rich in dietary fiber and is among the best cereal sources of

calcium, supporting bone health. It provides plant protein, iron and essential amino

acids, with a low to moderate glycemic response that helps steady energy. When

sprouted, ragi’s micronutrient availability can improve further. (General wellness

information; not medical advice.)

How to eat/cook ragi

 Rotis/Bhakri: Mix ragi flour with warm water and a pinch of salt; pat by hand or

roll with a little whole wheat for binding.

 Dosa/Idli: Substitute part of the rice with ragi for a nutty flavour.

 Porridge/Malt (ragi java): Whisk into water or milk, simmer, and finish with

jaggery and cardamom.

 Baking & Snacks: Swap 20–30% of wheat flour with ragi in pancakes, muffins,

laddoos and crackers.

Approximate nutrition (per 100 g ragi flour)

Energy ~330–360 kcal; Carbohydrates ~70–75 g; Protein ~7–8 g; Fat ~1–2 g; Fiber

~10–12 g. Naturally high in calcium and a source of iron and magnesium (values vary

by variety and processing).

Tips for best results

Use fresh, finely milled ragi for softer rotis and better aroma. Store airtight in a cool, dry

place; for longer life, refrigerate. Pair ragi with dal, ghee or yogurt to round out amino

acids and enhance satiety.

At Forte Pure, we mill ragi in small batches in Gurugram so you can enjoy fresh,

preservative free flour with every order.