Ragi Roti Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of ragi roti contains 250 calories, 7.5g protein, 45g carbs, and 3.5g fat. Ragi Roti is a good source of calcium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 250 kcal | 12% |
| Protein | 7.5g | 15% |
| Carbohydrates | 45.0g | 16% |
| Total Fat | 3.5g | 4% |
| Fiber | 11.0g | 39% |
| Sodium | 12.0mg | 1% |
| Calcium | 137.0mg | 11% |
| Iron | 408.0mg | 2267% |
| Magnesium | 2.3mg | 1% |
| Zinc | 283.0mg | 2573% |
| Vitamin C | 0.42mg | 0% |
| Vitamin A | 0.19mcg | 0% |
Is Ragi Roti Good for You?
Yes, Ragi Roti is a highly nutritious flatbread that provides significant dietary benefits. Per 100g, it delivers 11g of fiber (39% Daily Value) for digestive health, 7.5g of protein (15% Daily Value) for muscle maintenance, and exceptional mineral content including 137mg of calcium (11% Daily Value). Its low sodium content (12mg, 1% Daily Value) also makes it heart-friendly.
Key Health Benefits of Ragi Roti
High in Fiber for Digestive Health — With 11g of fiber per 100g, Ragi Roti supports healthy digestion and helps maintain stable blood sugar levels throughout the day.
Rich in Plant-Based Protein — Containing 7.5g of protein per serving, it is an excellent protein source for vegetarians and vegans looking to meet their daily protein requirements.
Strong Mineral Profile — This roti is notably rich in calcium (137mg) and magnesium, supporting bone health, muscle function, and overall metabolic processes.
Low in Sodium — At just 12mg of sodium per 100g, it is ideal for those managing blood pressure or following a heart-healthy diet.
Moderate Calorie Content — At 250 calories per 100g, it is a relatively light grain option that can fit into various calorie-controlled meal plans without excess.
How Does Ragi Roti Compare?
Ragi Roti stands out compared to standard wheat roti due to its significantly higher fiber content and superior mineral profile. While both are staple breads, Ragi Roti delivers substantially more calcium and magnesium, making it the better choice for those prioritizing bone health and micronutrient intake. Its lower glycemic impact also makes it more suitable for blood sugar management.
Frequently Asked Questions
How many calories are in ragi roti?
Ragi Roti contains 250 calories per 100g, which represents about 13% of a standard 2,000-calorie daily diet. A single roti (approximately 50g) typically contains around 125 calories.
Is ragi roti good for weight loss?
Yes, Ragi Roti can support weight loss goals because of its high fiber content (11g per 100g), which promotes satiety and reduces overall calorie intake. The combination of protein and fiber helps keep you feeling full longer, making it easier to stick to a calorie deficit.
Does ragi roti have iron?
Ragi Roti is exceptionally high in iron, containing 408mg per 100g. This makes it an excellent choice for vegetarians and vegans looking to naturally boost their iron intake for energy and oxygen transport.
Can I eat ragi roti on a gluten-free diet?
Yes, Ragi Roti is naturally gluten-free since it is made from finger millet (ragi), not wheat. This makes it an excellent flatbread option for people with celiac disease or gluten sensitivity.
How should I store ragi roti?
Ragi Roti is best stored in an airtight container at room temperature for 1-2 days, or in the refrigerator for up to 5 days. You can also freeze individual rotis for up to 2 weeks and reheat them on a skillet or tawa as needed.
How to Track Ragi Roti Nutrition with Gram
With the Gram app, logging Ragi Roti is as simple as taking a photo—our AI food scanner instantly identifies your meal and displays its complete nutritional breakdown. You’ll see exactly how much fiber, protein, calcium, and other nutrients you’re consuming, making it easy to stay aligned with your daily health goals.
Frequently Asked Questions
How many calories are in ragi roti?
Ragi Roti contains 250 calories per 100g, which represents about 13% of a standard 2,000-calorie daily diet. A single roti (approximately 50g) typically contains around 125 calories.
Is ragi roti good for weight loss?
Yes, Ragi Roti can support weight loss goals because of its high fiber content (11g per 100g), which promotes satiety and reduces overall calorie intake. The combination of protein and fiber helps keep you feeling full longer, making it easier to stick to a calorie deficit.
Does ragi roti have iron?
Ragi Roti is exceptionally high in iron, containing 408mg per 100g. This makes it an excellent choice for vegetarians and vegans looking to naturally boost their iron intake for energy and oxygen transport.
Can I eat ragi roti on a gluten-free diet?
Yes, Ragi Roti is naturally gluten-free since it is made from finger millet (ragi), not wheat. This makes it an excellent flatbread option for people with celiac disease or gluten sensitivity.
How should I store ragi roti?
Ragi Roti is best stored in an airtight container at room temperature for 1-2 days, or in the refrigerator for up to 5 days. You can also freeze individual rotis for up to 2 weeks and reheat them on a skillet or tawa as needed.
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Nutrition data sourced from USDA FoodData Central. Track ragi roti and thousands of other foods with the Gram app.