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Dry roast
Dry roast the ragi flour for 10 minutes, and allow it to cool.
Ragi kozhukattai
Ragi kozhukattai has 70 calories per serving (1 Small Piece) — that's 222.2 calories per 100g. It provides 1.9g protein, 9.6g carbs, and 2.7g fat. With a low glycemic index (GI: 30), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.3g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Ragi kozhukattai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories70.0 kcal
- Carbs9.6 g (38.5 kcal)
- Protein1.9 g (7.5 kcal)
- Fats2.7 g (24.0 kcal)
Nutrition Label
Ragi kozhukattai
- Serving Size1 Small Piece (30 g)
- Calories70.0 kcal
- Carbs9.6 g
- Fiber2.3 g
- Sugar0.3 g
- Protein1.9 g
- Fat2.7 g
- Saturated fat1.2 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.6 g
- Cholesterol0.0 mg
- Sodium359.4 mg
Nutrition per 100g
- Calories222.2 kcal
- Carbs30.5 g
- Fiber7.2 g
- Sugar1.0 g
- Protein6.0 g
- Fat8.5 g
- Cholesterol0.0 mg
- Sodium1140.9 mg
1 serving = 31.5g
Cooking time: 15 minutes
Serves: 13 persons
Ingredients
Sunflower oil
2 Tea Spoon
Ragi
150 Grams
Black gram dal
3 Table Spoon
Chillies green - all varieties
15 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Asafoetida
1 Tea Spoon
Coconut kernel fresh
50 Grams
Mustard seeds
1 Tea Spoon
Salt
2.5 Tea Spoon
Water
100 Milliliter
Instructions
1
2
Grind urad dal
Soak urad dal for 2 hrs. In a mixer, grind green chili first coarsely. Add soaked, drained urad dal. Just give it a run to grind it coarsely.
3
Make soft dough
In a heavy-bottomed Kadai, heat oil, add mustard seeds, curry leaves, and asafoetida. Add 1 cup water, required salt. Bring to boil, add ground urad dal, grated coconut. Once again bring to a boil, add ragi flour to it. Stir briskly. Immediately, it will for thick mass. Cook for a minute and it will become dough. Cooldown until warm, covered. Once warm enough to handle, knead it with few drops of oil greased in your hand. It should be a shiny, nonsticky dough. Divide into equal-sized balls. Shape it into oblong cylinders.
4
Steam the dumplings
Put those dumplings in an oiled steamer basket and steam it for 5 to 7 mins. Remove and serve it with chutney.
Glycemic Index
30 Low
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
| Nutrient | Ragi kozhukattai | Beet naralachi bhaji | Beet Narikel Torkari | Beetroot Coconut Curry |
|---|---|---|---|---|
| Calories | 70 kcal | 122.5 kcal | 122.5 kcal | 122.5 kcal |
| Carbs | 9.6 g | 10 g | 10 g | 10 g |
| Protein | 1.9 g | 3.8 g | 3.8 g | 3.8 g |
| Fat | 2.7 g | 7.5 g | 7.5 g | 7.5 g |
| Fiber | 2.3 g | 4.6 g | 4.6 g | 4.6 g |
| Sugar | 0.3 g | 3.9 g | 3.9 g | 3.9 g |
| Sodium | 359.4 mg | 287.2 mg | 287.2 mg | 287.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Beet naralachi bhaji Beet Narikel Torkari Beetroot Coconut Curry Beetroot Kobbari Koora Beetroot Thengai Kari Beettoottu thenga kari Chukandar Nariyal Sabzi Coconut curd chutney Gummadi Pesara Pappu Kura Kaddu moong dal sabzi Kobbari Perugu Pachadi Kumaro muga dalera tarakari Narikel doi chatni Nariyal dahi ki chutney Poosanikai Pasiparuppu Kari
Health Goals Suitability
Weight Loss
At just 70 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.9g 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
Zero cholesterol and low saturated fat (1.2g) make this heart-friendly.
PCOS
Low GI (30) with 2.3g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Piece (~31.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~31.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~31.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~31.5g) 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 kozhukattai stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (140-210 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 kozhukattai contains 70 kcal (1.9g protein, 9.6g carbs, 2.7g fat). That's 222.2 kcal per 100g. You can track exact portions in the Hint app.
At just 70 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Ragi kozhukattai has 1.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Ragi kozhukattai is light enough for dinner at 70 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Ragi kozhukattai 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.
Low GI (30) with 2.3g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
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.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Portion 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
