Finger Millet
Eleusine coracana
Common name: Ragi
The calcium champion — nature's richest non-dairy calcium source among cereals
Names in Indian Languages
| Language | Name |
|---|---|
| Hindi | रागी (Ragi) / मंडुआ (Mandua) |
| Tamil | கேழ்வரகு (Kezhvaragu) |
| Telugu | రాగి (Ragi) |
| Kannada | ರಾಗಿ (Ragi) |
| Malayalam | മുത്താറി (Mutthari) |
| Marathi | नाचणी (Nachni) |
| Bengali | মড়ুয়া (Marua) |
| Gujarati | નાગલી (Nagli) |
| Odia | ମାଣ୍ଡିଆ (Mandia) |
| Punjabi | ਮੰਡੂਆ (Mandua) |
| Sanskrit | मधूलिका (Madhulika) |
Nutrition Profile
Per 100 g, raw grain. Source: ICMR-NIN IFCT 2017 — Indian Food Composition Tables, National Institute of Nutrition, Hyderabad
Calories
328kcal
Protein
7.3g
Fiber
3.6g
Calcium
344mg
Iron
3.9mg
Glycemic Index
61(medium)
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 328 kcal |
| Protein | 7.3 g |
| Fat | 1.3 g |
| Carbohydrates | 72 g |
| Dietary Fiber | 3.6 g |
| Calcium | 344 mg |
| Iron | 3.9 mg |
| Zinc | 2.3 mg |
| Phosphorus | 283 mg |
| Magnesium | 137 mg |
| Potassium | 408 mg |
Finger Millet vs. White Rice
Health Benefits
Exceptional calcium source
Well EstablishedFinger millet contains 344mg calcium per 100g, the highest among all cereals and comparable to milk. This makes it invaluable for bone health, especially for those who are lactose intolerant.
Source: ICMR-NIN IFCT 2017
Supports bone health and osteoporosis prevention
Supported by ResearchThe high calcium and phosphorus content supports bone density and may help prevent osteoporosis, particularly in postmenopausal women and the elderly.
Source: Journal of Bone and Mineral Research
Good for diabetes management
Supported by ResearchFinger millet contains amino acids that help lower blood sugar response. Its seed coat is rich in polyphenols and dietary fiber that slow glucose absorption.
Source: Journal of Agricultural and Food Chemistry
Rich in antioxidants
Supported by ResearchContains phenolic acids, flavonoids, and tannins that have significant antioxidant activity, helping combat oxidative stress in the body.
Source: Food Chemistry
Excellent for infant and elderly nutrition
Well EstablishedRagi malt has been traditionally used as the first complementary food for infants in South India. Its easy digestibility and rich calcium content also make it ideal for elderly nutrition.
Source: Indian Pediatrics
Ayurvedic Properties
Rasa (Taste)
Madhura (sweet), Kashaya (astringent)
Virya (Potency)
Sheeta (cool)
Vipaka (Post-digestive)
Madhura
Guna (Quality)
Laghu (light), Ruksha (dry)
Dosha Effects
vata
Neutral
pitta
Decreases
kapha
Decreases
Therapeutic Uses
- Excellent for bone strengthening and calcium supplementation
- Recommended for growing children and elderly
- Cooling effect beneficial in Pitta conditions
- Supports weight management due to light quality
- Used in convalescence and recovery diets
Classical Reference: Charaka Samhita, Sutra Sthana
Contraindications (Ayurvedic)
- Excessive consumption may lead to constipation due to Ruksha (dry) quality
- Those with kidney stones (calcium oxalate type) should consume in moderation
Ayurvedic information presented here is derived from classical texts for educational purposes. It is not medical advice. Always consult a qualified Ayurvedic practitioner or healthcare provider before making dietary changes based on Ayurvedic principles.
How to Cook Finger Millet
Water Ratio
1:3.5
Soaking Time
No soaking needed for flour
Cooking Time
15-20 minutes (porridge)
Best Substitute For
Wheat flour, rice flour
Texture
Smooth when cooked as porridge, slightly gritty as flour
Flavor Profile
Mild, slightly sweet, earthy
Tips
- 1.For ragi mudde, add ragi flour to boiling water and stir continuously to avoid lumps
- 2.Ragi malt can be made by mixing ragi flour with water and cooking until thick
- 3.Combine ragi flour with jaggery and cardamom for a nutritious porridge
- 4.Ragi flour works well in dosas, idlis, and baked goods
- 5.Sprouted ragi flour has enhanced nutrient bioavailability
Cultivation
Major States (India)
Karnataka, Tamil Nadu, Andhra Pradesh, Uttarakhand, Maharashtra
Global Regions
East Africa (Ethiopia, Uganda), South Asia, Nepal
Growing Season
Kharif (June-October)
Water Requirement
500-750mm rainfall
Soil Type
Red loamy and laterite soils; tolerates slightly acidic soils
Days to Harvest
90-120 days
History
Region of Origin
Ethiopian highlands, East Africa
Domestication Period
Approximately 5000 years ago (~3000 BCE)
Archaeological Evidence
Archaeological evidence from Hallur in Karnataka dating to approximately 1800 BCE shows early cultivation in South India.
Spread Pattern
Domesticated in the Ethiopian highlands and reached India around 3000 BCE, establishing itself as a major crop in the Deccan Plateau and South Indian hills.
Cultural Significance
Ragi is central to the food culture of Karnataka and Tamil Nadu. Ragi mudde (ragi ball) is the traditional staple of Karnataka. Ragi malt (ambli/kanji) is the traditional first food for Indian infants.
Side Effects & Precautions
Oxalate content
Finger millet contains oxalates that may interfere with calcium absorption in some cases and could contribute to kidney stone formation in susceptible individuals.
Constipation risk
May cause constipation if consumed excessively without adequate water intake, due to its dry (Ruksha) quality.
Recipes with Finger Millet
Sources
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K (2017). Indian Food Composition Tables 2017.
- Sharma RK, Dash B (1976). Charaka Samhita (English Translation).
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