Nutritional Facts of Ragi Roti

This calorie page has been viewed 11916 times Last Updated : Feb 19,2020



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Ragi Roti

How many calories does one Ragi Roti without oil have?

One Ragi Roti (without oil) gives 64 calories. Out of which carbohydrates comprise 56 calories, proteins account for 6 calories and remaining calories come from fat which is 31 calories.  One Ragi Roti provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view.  Ragi Roti recipe. Taste bhi, health bhi! Really! This sumptuous Ragi Roti is rich in calcium and protein, which are required to support our bones and maintain the cells in our body respectively.

With the mild tanginess of curds, spicy notes of green chillies and the exciting crunch of grated carrot and spring onions, these rotis are also very delicious.



You should be able to roll these rotis comfortably with a little flour for dusting. But, if you find it difficult, you can place the dough portions between two plastic sheets dusted with ragi flour and roll, so it will be easier.

Also, take care to use flat tongs as these rotis are soft and brittle, with a tendency to tear easily. Serve hot off the flame for a satiating and earthy meal!

Is Ragi Roti healthy? 

Yes, Ragi Roti without oil is super healthy. Made mainly of Ragi and Carrots you cannot go wrong. What i like about this roti is that its made of pure ragi flour and that no other flour is added to it.

Adding plain flour, rice flour or corn flour would make the recipe unhealthy. This recipe is made without using any fat, as there is ZERO oil used + low fat curd is used. Lets understand the ingredients which go into it.

1. Ragi flour ( Nachni flour) Ragi flour is high in protein and great source for vegetarians. In addition its gluten freehigh in fiber which in turn is good for diabetics and a healthy heart.  Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. A must read for the benefits of ragi to include in your daily diet.  Carrots : 1/4 cup carrot is used. Carrots are great for the eyes! They relieve constipation, lower blood pressure, have fibre. Read the benefiits of carrots to include in your daily diet. 

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

So go ahead and eat your ragi roti with some healthy subzi. Add curds as an healthy accompaniment. Since its high in fibre, 2 ragi rotis will fill your stomach. 

3. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

4. Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

Here are some super healthy dal recipes to go with ragi roti like palak toovar dalkhatta urad dal recipesuva masoor dal recipehariyali dal recipe and healthy kadhi recipe

Suva Masoor Dal, Zero Oil Healthy Dal
Suva Masoor Dal, Zero Oil Healthy Dal

Here are some very healthy sabzis to go with ragi roti like dahi bhindi ki sabzi recipemooli ki sabzi recipebhindi masala recipe

Mooli ki Subzi
Mooli ki Subzi

Ragi Roti is good for

1. Weight Loss

2. Diabetics

3. Heart Patients

4. Healthy Lifestyle

5. Gluten Free

6. Good for toddlers

7. High Fiber

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

How to burn 64 calories that come from Ragi Roti?

Walking (6 kmph) = 19 mins

Running (11 kmph) = 6 mins

Cycling (30 kmph) = 9 mins       

Swimming (2 kmph) = 11 mins

Note: These values are approximate and calorie burning differs in each individual.

Click here to view Ragi Roti recipe
Value per per roti% Daily Values
Energy64 cal3%
Protein1.6 g3%
Carbohydrates14 g5%
Fiber2.4 g10%
Fat0.3 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A135.8 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1.7 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.6 mcg2%
MINERALS
Calcium76.7 mg13%
Iron0.8 mg4%
Magnesium27.2 mg8%
Phosphorus82.6 mg14%
Sodium6.8 mg0%
Potassium88.3 mg2%
Zinc0.4 mg4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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