Ragi Poriyal Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of ragi poriyal contains 110 calories, 3g protein, 18.5g carbs, and 3.2g fat. Ragi Poriyal is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 110 kcal | 6% |
| Protein | 3.0g | 6% |
| Carbohydrates | 18.5g | 7% |
| Total Fat | 3.2g | 4% |
| Fiber | 3.5g | 12% |
| Sodium | 180.0mg | 8% |
| Potassium | 3.0mg | 0% |
| Calcium | 60.0mg | 5% |
| Iron | 220.0mg | 1222% |
| Magnesium | 1.2mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Ragi Poriyal Good for You?
Yes, Ragi Poriyal is nutritious and offers notable health benefits. Per 100g, it provides 3.5g of fiber (13% Daily Value) for digestive health, along with 3g of protein (6% Daily Value) and impressive mineral content including iron and zinc. It is a low-calorie option at 110 kcal per 100g, making it a solid choice for balanced meals.
Key Health Benefits of Ragi Poriyal
High in Fiber for Digestive Health — With 3.5g of fiber per 100g serving (13% Daily Value), Ragi Poriyal supports healthy digestion and helps maintain steady blood sugar levels throughout the day.
Excellent Source of Iron — It is remarkably rich in iron, delivering 220mg per 100g (1222% Daily Value), making it valuable for preventing anemia and supporting oxygen transport in the blood.
Supports Bone Health — The 60mg of calcium per 100g (5% Daily Value) contributes to bone strength and density, especially important for maintaining skeletal health over time.
Contains Beneficial Minerals — Ragi Poriyal provides 130mg of zinc per 100g (1182% Daily Value), which supports immune function, wound healing, and protein synthesis in the body.
Low Calorie, Protein-Rich Option — At only 110 kcal per 100g with 3g of protein, it is an excellent choice for those managing weight while maintaining muscle mass.
How Does Ragi Poriyal Compare?
Ragi Poriyal stands out among vegetable side dishes for its mineral density, particularly its exceptional iron and zinc content compared to other stir-fried vegetables. While many poriyal preparations are similarly low in calories, it is distinctly superior in fiber content at 3.5g per 100g, supporting better digestive and metabolic function than lighter vegetable options.
Frequently Asked Questions
How many calories is in ragi poriyal?
Ragi Poriyal contains 110 kcal per 100g serving, making it a low-calorie side dish suitable for most dietary goals.
Is ragi poriyal good for weight loss?
Yes, it is beneficial for weight loss due to its low calorie density (110 kcal per 100g) combined with 3.5g of fiber per 100g, which promotes satiety and reduces overall calorie intake.
Does ragi poriyal have enough iron for anemia?
Ragi Poriyal is exceptionally high in iron with 220mg per 100g (1222% Daily Value), making it one of the most iron-rich vegetable dishes and an excellent food choice for managing or preventing anemia.
Is ragi poriyal suitable for a vegan diet?
Yes, it is completely plant-based and vegan-friendly, providing plant-derived protein, fiber, and essential minerals without any animal products.
How should I store ragi poriyal and how long does it last?
Ragi Poriyal should be stored in an airtight container in the refrigerator and will typically last 3-4 days; it can also be frozen for up to 2 months for longer storage.
How to Track Ragi Poriyal Nutrition with Gram
Logging Ragi Poriyal with the Gram app is simple—just scan the dish or search for it by name to instantly see the complete nutrient breakdown, including its impressive iron and fiber content. The app’s AI food scanning feature recognizes homemade poriyal preparations, making it easy to track your intake without manual calculations. With Gram, you can monitor how Ragi Poriyal fits into your daily nutritional goals and adjust your meals accordingly.
Frequently Asked Questions
How many calories is in ragi poriyal?
Ragi Poriyal contains 110 kcal per 100g serving, making it a low-calorie side dish suitable for most dietary goals.
Is ragi poriyal good for weight loss?
Yes, it is beneficial for weight loss due to its low calorie density (110 kcal per 100g) combined with 3.5g of fiber per 100g, which promotes satiety and reduces overall calorie intake.
Does ragi poriyal have enough iron for anemia?
Ragi Poriyal is exceptionally high in iron with 220mg per 100g (1222% Daily Value), making it one of the most iron-rich vegetable dishes and an excellent food choice for managing or preventing anemia.
Is ragi poriyal suitable for a vegan diet?
Yes, it is completely plant-based and vegan-friendly, providing plant-derived protein, fiber, and essential minerals without any animal products.
How should I store ragi poriyal and how long does it last?
Ragi Poriyal should be stored in an airtight container in the refrigerator and will typically last 3-4 days; it can also be frozen for up to 2 months for longer storage.
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Nutrition data sourced from USDA FoodData Central. Track ragi poriyal and thousands of other foods with the Gram app.