Ragi roti

Grain

Item Rating: 75/100

1 serving (100 grams) contains 200 calories, 5.0 grams of protein, 2.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		500
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		750 mg	32%
Total Carbohydrates		100 g	36%
	Dietary Fiber	10 g	35%
	Sugars	2.5 g
protein		12.5 g	25%
Vitamin D		0 mcg	0%
Calcium		250 mg	19%
Iron		7.5 mg	41%
Potassium		375 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 45 cal (9.1%)

Protein: 50 cal (10.1%)

Carbs: 400 cal (80.8%)

About Ragi roti

Ragi Roti is a nutritious flatbread made from ragi flour (finger millet), a staple grain in Indian cuisine, particularly in southern and central regions. Ragi, one of the oldest cultivated millets, is gluten-free and rich in essential nutrients. Ragi flour offers a robust nutritional profile with high levels of dietary fiber, calcium, iron, magnesium, and protein. Known for its low glycemic index, it is an excellent choice for those looking for weight management and sustained energy. Traditionally, Ragi Roti is enjoyed as a part of balanced meals alongside chutney, yogurt, or vegetables.

Health Benefits

• Supports bone health due to its high calcium content, with 344 mg per 100 grams of ragi flour.
• Helps manage anemia as it contains a substantial amount of iron, particularly beneficial for individuals with iron deficiency.
• Aids in blood sugar control by providing a low glycemic index, making it suitable for diabetes management.
• Promotes digestive health due to its high dietary fiber content, aiding in regular bowel movements and gut health.
• Rich in antioxidants like polyphenols, which help combat oxidative stress and improve heart health.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diet, vegan diet, vegetarian diet

Not suitable for: Low-carb diet, keto diet

Selection and Storage

Store ragi flour in an airtight container in a cool, dry place to prevent rancidity. Prepared Ragi Roti should be consumed fresh or refrigerated for up to a day.

Common Questions About Ragi roti Nutrition

Is Ragi Roti high in protein?

Ragi Roti is a moderate source of protein, offering about 2.5-3 grams of protein per 100-gram serving of cooked roti. It is not as protein-rich as legumes or meat-based options, but it provides an excellent balance of other nutrients like calcium and iron.

Can I eat Ragi Roti on a keto or low-carb diet?

Ragi Roti is not suitable for a strict keto or low-carb diet as it contains a significant amount of carbohydrates, with around 70-75 grams of carbs per 100 grams of ragi flour. However, it is a healthy option for those following a balanced diet or seeking complex carbohydrates.

What are the health benefits of Ragi Roti?

Ragi Roti is rich in dietary fiber, calcium, and iron, making it beneficial for bone health, digestion, and combating anemia. Additionally, it has a low glycemic index, which can help in managing blood sugar levels, making it a good choice for diabetics.

What is the recommended portion size for Ragi Roti?

The recommended portion size for Ragi Roti is 1-2 medium-sized rotis per meal, depending on your calorie needs. One roti typically contains around 100-130 calories, so consuming in moderation is key to maintaining a balanced diet.

How does Ragi Roti compare to wheat roti for health?

Ragi Roti is more nutrient-dense and higher in calcium and fiber compared to wheat roti, making it ideal for improving bone health and digestion. However, wheat roti has slightly more protein and is easier to roll and prepare, making it more versatile for beginners.

Data Sources & Scientific References