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Ragi idli

Ragi idli has 52.3 calories per serving (1 Small Piece) — that's 174 calories per 100g. It provides 1.6g protein, 10.7g carbs, and 0.4g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, heart health. The probiotic content supports gut health.

Track the exact calories and macros of Ragi idli in the Hint app — India's comprehensive recipe and nutrition tracking platform.

Ragi idli
  • Serving Size 1 Small Piece (30 g)
  • Calories52.3 kcal
  • Carbs10.7 g (42.7 kcal)
  • Protein1.6 g (6.4 kcal)
  • Fats0.4 g (3.3 kcal)

Nutrition Label

Ragi idli

  • Serving Size1 Small Piece (30 g)
  • Calories52.3 kcal
  • Carbs10.7 g
  • Fiber1.6 g
  • Sugar0.2 g
  • Protein1.6 g
  • Fat0.4 g
  • Saturated fat0.1 g
  • Mono unsaturated fat0.1 g
  • Poly unsaturated fat0.1 g
  • Cholesterol0.6 mg
  • Sodium34.4 mg

Nutrition per 100g

  • Calories174.0 kcal
  • Carbs35.5 g
  • Fiber5.4 g
  • Sugar0.5 g
  • Protein5.3 g
  • Fat1.2 g
  • Cholesterol2.1 mg
  • Sodium114.3 mg

1 serving = 30.1g

Cooking time: 30 minutes

Serves: 31 persons

Ingredients

Ragi
240 Grams
Wheat semolina
240 Grams
Salt
0.5 Tea Spoon
Water
300 Milliliter
Curd
150 Grams

Instructions

1
Make the batter
Firstly, dry roast the sooji on a medium flame for 2-3 minutes, further, cool them completely before preparing idli. Now transfer the dry roasted sooji to a large mixing bowl also add ragi flour, salt, and curd. Add water as required depending on curd thickness. Give a good mix and allow to soak for 30 minutes. After 30 minutes, mix well and add water if required. get to an idli batter consistency. Just before steaming add a pinch of baking soda and mix well till it turns frothy (optional)
2
Making Idli
Scoop the batter into an idli plate. Place in steamer and steam for 10-12 minutes on medium flame or till a toothpick inserted comes out clean. Furthermore, allow it to rest for 5 mins then unmould.
3
Serving
Finally, serve hot with coconut chutney and sambar.

Also Known As

Finger millet idli Ragi idali

Glycemic Index

49 Low
Low
Medium
High

Likely to produce a slower, steadier rise in blood glucose for most people.

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

NutrientRagi idliRagi oats idliFinger millet dosaRagi dosa
Calories52.3 kcal59.4 kcal128 kcal101.5 kcal
Carbs10.7 g11.8 g12.4 g16.4 g
Protein1.6 g1.9 g1.7 g2.5 g
Fat0.4 g0.5 g8 g2.9 g
Fiber1.6 g1.8 g2.3 g2.7 g
Sugar0.2 g0.2 g0.2 g0.3 g
Sodium34.4 mg30.7 mg396.3 mg53.6 mg
Cholesterol0.6 mg0.6 mg0.3 mg1 mg

Similar Recipes

Ragi oats idli Finger millet dosa Ragi dosa Ragi Tocai Ragi onion uttapam Ragi Vengaya Uttapam Buttermilk Chhaach Curd Dahi Doi Finger millet uttapam Jai chukhandar idli

Health Goals Suitability

Weight Loss

At 52.3 kcal per serving, this can fit into a weight loss diet with mindful portion control.

Diabetes

With a low glycemic index of 49, this recipe supports stable blood sugar levels.

Muscle Gain

Low protein content (1.6g 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 (0.6mg) and low saturated fat (0.1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.

PCOS

Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.

Thyroid

No goitrogenic ingredients — generally safe for thyroid conditions.

Portion Guidance

Weight Loss

1 Small Piece (~30.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.

Muscle Gain

1 Small Piece (~30.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.

Diabetes

1 Small Piece (~30.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.

General

1 Small Piece (~30.1g) 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.

Meal prep friendly

Ragi idli 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 (104.7-157 kcal).

Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.

Frequently Asked Questions

One serving of Ragi idli contains 52.3 kcal (1.6g protein, 10.7g carbs, 0.4g fat). That's 174 kcal per 100g. You can track exact portions in the Hint app.

At 52.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.

With a low glycemic index of 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.

Ragi idli has 1.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.

Yes, Ragi idli is light enough for dinner at 52.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.

Since Ragi idli 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.

Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.

Related Reading

How to Lose Belly Fatweight lossSugar Patient Diet ChartdiabetesProtein Rich Foods for Gymmuscle gainCurd Calories & Nutritioncurd nutritionHbA1c Calculatorhealth tool

Scientific References

  1. Low glycemic index foods help improve blood sugar control in people with diabetes

    Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.

    DOI: 10.2337/diacare.26.8.2261

  2. Probiotic-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.2014.66

  3. Adequate calcium intake is essential for bone health and preventing osteoporosis

    Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.

    DOI: 10.1007/s00198-015-3386-5

  4. Portion control is one of the most effective strategies for managing calorie intake and body weight

    Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.

    DOI: 10.1038/ijo.2014.82

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