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Prepare the batter
Combine semolina and curd in a bowl and mix. Add ragi flour and all the ingredients except baking soda. Add some water, mix well and set aside for 5 minutes.
Ragi uttapam
Ragi uttapam has 81.2 calories per serving (1 Medium Piece) — that's 198.7 calories per 100g. It provides 1.5g protein, 10.5g carbs, and 3.7g fat. With a medium glycemic index (GI: 61), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Ragi uttapam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories81.2 kcal
- Carbs10.5 g (41.8 kcal)
- Protein1.5 g (6.0 kcal)
- Fats3.7 g (33.3 kcal)
Nutrition Label
Ragi uttapam
- Serving Size1 Medium Piece (40 g)
- Calories81.2 kcal
- Carbs10.5 g
- Fiber1.9 g
- Sugar0.4 g
- Protein1.5 g
- Fat3.7 g
- Saturated fat0.8 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat1.2 g
- Cholesterol0.4 mg
- Sodium109.9 mg
Nutrition per 100g
- Calories198.7 kcal
- Carbs25.6 g
- Fiber4.6 g
- Sugar1.0 g
- Protein3.7 g
- Fat9.1 g
- Cholesterol1.0 mg
- Sodium269.0 mg
1 serving = 40.8g
Cooking time: 15 minutes
Serves: 9 persons
Ingredients
Ragi
100 Grams
Wheat semolina
30 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Ginger fresh
2 Grams
Onion small
50 Grams
Cumin seeds
1 Tea Spoon
Rice bran oil
6 Tea Spoon
Salt
2.5 Grams
Water
100 Milliliter
Curd
2 Table Spoon
Instructions
1
2
Cook the uttapam
Heat a non-stick tawa. Add baking soda and salt to the prepared flour mixture and mix well. Put some oil on hot tawa and wipe with a tissue. Pour a ladleful of the prepared flour mixture, spread into a shape of uttapam, and roast till the underside turns light golden and roast from the other side till golden and crisp.
3
Serve it
Serve it hot with chutney
Also Known As
Glycemic Index
61 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 uttapam | Ragi onion uttapam | Ragi Vengaya Uttapam | Rava uttapam |
|---|---|---|---|---|
| Calories | 81.2 kcal | 90.6 kcal | 90.6 kcal | 87.1 kcal |
| Carbs | 10.5 g | 10.4 g | 10.4 g | 8.9 g |
| Protein | 1.5 g | 1.4 g | 1.4 g | 1.6 g |
| Fat | 3.7 g | 4.8 g | 4.8 g | 5 g |
| Fiber | 1.9 g | 1.8 g | 1.8 g | 1.4 g |
| Sugar | 0.4 g | 0.4 g | 0.4 g | 0.4 g |
| Sodium | 109.9 mg | 91.5 mg | 91.5 mg | 119.9 mg |
| Cholesterol | 0.4 mg | 0.2 mg | 0.2 mg | 0.4 mg |
Health Goals Suitability
Weight Loss
At 81.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.5g 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 (0.4mg) and low saturated fat (0.8g) 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 (61) 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 (~40.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~40.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~40.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~40.8g) 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 uttapam 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 (162.3-243.5 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 uttapam contains 81.2 kcal (1.5g protein, 10.5g carbs, 3.7g fat). That's 198.7 kcal per 100g. You can track exact portions in the Hint app.
At 81.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Ragi uttapam has 1.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Ragi uttapam is light enough for dinner at 81.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Ragi uttapam 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 (61) 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
Curcumin 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/01.3Adequate 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
