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Prepare the batter
In a mixing bowl, add ragi and besan flour. Add chopped onion, ginger, garlic dry spices, and salt. Add curd. Add water mix well. Keep it aside for 30 min.
Ragi and besan cheela
Ragi and besan cheela has 79.5 calories per serving (1 Medium Piece) — that's 184.1 calories per 100g. It provides 2.8g protein, 9.8g carbs, and 3.2g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 2.2g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Ragi and besan cheela in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories79.5 kcal
- Carbs9.8 g (39.4 kcal)
- Protein2.8 g (11.2 kcal)
- Fats3.2 g (28.9 kcal)
Nutrition Label
Ragi and besan cheela
- Serving Size1 Medium Piece (40 g)
- Calories79.5 kcal
- Carbs9.8 g
- Fiber2.2 g
- Sugar1.6 g
- Protein2.8 g
- Fat3.2 g
- Saturated fat0.6 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat1.2 g
- Cholesterol0.1 mg
- Sodium99.6 mg
Nutrition per 100g
- Calories184.1 kcal
- Carbs22.8 g
- Fiber5.1 g
- Sugar3.7 g
- Protein6.5 g
- Fat7.4 g
- Cholesterol0.3 mg
- Sodium230.6 mg
1 serving = 43.2g
Cooking time: 20 minutes
Serves: 10 persons
Ingredients
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Ginger fresh
2 Grams
Onion big
100 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
2.5 Grams
Rice bran oil
5 Tea Spoon
Salt
2.5 Grams
Water
100 Milliliter
Curd
2 Tea Spoon
Red chilli powder
1 Tea Spoon
Besan
100 Grams
Ragi flour
50 Grams
Instructions
1
2
Cook the chilla
Preheat a girdle, take a ladleful of the batter, spread it evenly on it,apply oil from the sides.Once done flip on the other side and cook.
3
Serve hot
Serve hot with any chutney.
Also Known As
Glycemic Index
56 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Ragi and besan cheela | Ragi Kaigari Seela | Ragi vegetable cheela | Finger millet vegetable cheela |
|---|---|---|---|---|
| Calories | 79.5 kcal | 68.1 kcal | 68.1 kcal | 51.1 kcal |
| Carbs | 9.8 g | 8.8 g | 8.8 g | 9.3 g |
| Protein | 2.8 g | 1.9 g | 1.9 g | 2 g |
| Fat | 3.2 g | 2.8 g | 2.8 g | 0.7 g |
| Fiber | 2.2 g | 2.1 g | 2.1 g | 2.2 g |
| Sugar | 1.6 g | 1.1 g | 1.1 g | 1.2 g |
| Sodium | 99.6 mg | 78.9 mg | 78.9 mg | 83.5 mg |
| Cholesterol | 0.1 mg | 0.1 mg | 0.1 mg | 0.1 mg |
Health Goals Suitability
Weight Loss
At just 79.5 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (0.1mg) and low saturated fat (0.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Piece (~43.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~43.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~43.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~43.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Ragi and besan cheela stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (159-238.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Ragi and besan cheela contains 79.5 kcal (2.8g protein, 9.8g carbs, 3.2g fat). That's 184.1 kcal per 100g. You can track exact portions in the Hint app.
At just 79.5 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Ragi and besan cheela has 2.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Ragi and besan cheela is light enough for dinner at 79.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Ragi and besan cheela is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
