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Grinding
Take oats in a grinder or blender jar and grind or blend to a fine flour.
Ragi oats idli
Ragi oats idli has 59.4 calories per serving (1 Small Piece) — that's 197.6 calories per 100g. It provides 1.9g protein, 11.8g carbs, and 0.5g fat. With a low glycemic index (GI: 43), this recipe is suitable for diabetes management, heart health. The probiotic content supports gut health.
Track the exact calories and macros of Ragi oats idli in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories59.4 kcal
- Carbs11.8 g (47.1 kcal)
- Protein1.9 g (7.5 kcal)
- Fats0.5 g (4.9 kcal)
Nutrition Label
Ragi oats idli
- Serving Size1 Small Piece (30 g)
- Calories59.4 kcal
- Carbs11.8 g
- Fiber1.8 g
- Sugar0.2 g
- Protein1.9 g
- Fat0.5 g
- Saturated fat0.2 g
- Mono unsaturated fat0.2 g
- Poly unsaturated fat0.1 g
- Cholesterol0.6 mg
- Sodium30.7 mg
Nutrition per 100g
- Calories197.6 kcal
- Carbs39.1 g
- Fiber5.9 g
- Sugar0.6 g
- Protein6.2 g
- Fat1.8 g
- Cholesterol1.8 mg
- Sodium102.0 mg
1 serving = 30.1g
Cooking time: 30 minutes
Serves: 35 persons
Ingredients
Raw oats
120 Grams
Ragi
240 Grams
Wheat semolina
240 Grams
Salt
0.5 Tea Spoon
Water
300 Milliliter
Curd
150 Grams
Instructions
1
2
Make the batter
Firstly, dry roast the sooji on a medium flame for 2-3 minutes, then roast the oats flour. Further, cool them completely before preparing idli. Now transfer the dry roasted sooji and oats flour 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)
3
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.
4
Serving
Finally, serve hot with coconut chutney and sambar.
Glycemic Index
43 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 oats idli | Finger millet idli | Ragi idali | Ragi idli |
|---|---|---|---|---|
| Calories | 59.4 kcal | 52.3 kcal | 52.3 kcal | 52.3 kcal |
| Carbs | 11.8 g | 10.7 g | 10.7 g | 10.7 g |
| Protein | 1.9 g | 1.6 g | 1.6 g | 1.6 g |
| Fat | 0.5 g | 0.4 g | 0.4 g | 0.4 g |
| Fiber | 1.8 g | 1.6 g | 1.6 g | 1.6 g |
| Sugar | 0.2 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 30.7 mg | 34.4 mg | 34.4 mg | 34.4 mg |
| Cholesterol | 0.6 mg | 0.6 mg | 0.6 mg | 0.6 mg |
Health Goals Suitability
Weight Loss
At 59.4 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 43, this recipe supports stable blood sugar levels.
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
Low cholesterol (0.6mg) and low saturated fat (0.2g) 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 oats 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 (118.9-178.3 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 oats idli contains 59.4 kcal (1.9g protein, 11.8g carbs, 0.5g fat). That's 197.6 kcal per 100g. You can track exact portions in the Hint app.
At 59.4 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 43, this recipe supports stable blood sugar levels. The glycemic index is 43 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Ragi oats idli has 1.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Ragi oats idli is light enough for dinner at 59.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Ragi oats 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.
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.26.8.2261Probiotic-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.2014.66Adequate 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/s00198-015-3386-5Portion 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
