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Finger Millet
Grains
Nutri-ScoreA

Finger Millet

Eleusine coracana

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Finger Millet provides 336 kcal, 7.7g of protein, 72.6g of carbohydrates, and 8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Finger millet, also known as ragi, is a highly nutritious grain rich in calcium, fiber, and essential amino acids. It is particularly beneficial for bone health and managing diabetes due to its low glycemic index.

Also known as:
RagiNachni
Scientific NameEleusine coracana
Region of OriginIndia
Popular Comparisons:
Finger MilletFinger MilletVSAcorn Nut Leached FlourAcorn Nut Leached FlourFinger MilletFinger MilletVSAdlay MilletAdlay MilletFinger MilletFinger MilletVSAmaranthAmaranthFinger MilletFinger MilletVSAmaranth Bread LoafAmaranth Bread LoafFinger MilletFinger MilletVSAmaranth FlourAmaranth FlourFinger MilletFinger MilletVSGolden Organic Amaranth GrainGolden Organic Amaranth GrainFinger MilletFinger MilletVSOrganic Amaranth GrainOrganic Amaranth GrainFinger MilletFinger MilletVSArborio RiceArborio RiceFinger MilletFinger MilletVSArrowrootArrowrootFinger MilletFinger MilletVSMacrostachya OatMacrostachya Oat

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories336 kcal
Water
10%
Fiber8g
Total84.5g
Protein
7.7g(9%)
Fats
4.2g(5%)
Carbohydrates
72.6g(86%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.3 mg (25%)
Vitamin b2 (riboflavin)0.1 mg (8%)
Vitamin b3 (niacin)1 mg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium40 mg (4%)
Iron3 mg (17%)
Magnesium100 mg (25%)
Phosphorus300 mg (43%)
Potassium400 mg (11%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in calcium, finger millet supports bone health and may help prevent osteoporosis.
✓High fiber content aids in digestion and helps maintain stable blood sugar levels.
✓Contains essential amino acids, making it a good protein source for vegetarians.
✓Gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive issues due to high fiber content.
!Individuals with kidney stones should moderate intake due to oxalate content.

How to Prepare & Consume

Best consumed in its whole grain form; can be ground into flour for baking or porridge. Soaking before cooking can enhance nutrient absorption.

Smart Selection & Storage

How to Select

Choose finger millet that is whole, unbroken, and free from mold or pests. Look for a clean, dry appearance.

How to Store

Store in an airtight container in a cool, dry place to prevent moisture absorption and maintain freshness.

Myths vs Realities

MythFinger millet is only for people with diabetes.
RealityWhile beneficial for diabetics, finger millet is nutritious for everyone and can be part of a healthy diet.
MythFinger millet is not suitable for weight loss.
RealityIts high fiber content can aid in weight loss by promoting satiety.
MythFinger millet is hard to cook.
RealityFinger millet can be easily cooked and incorporated into various dishes with simple preparation methods.

Healthy Recipes

Finger Millet Porridge with Berries

A nutritious and hearty porridge made with finger millet, topped with fresh berries and a drizzle of honey for a wholesome breakfast.

Ingredients
  • 1 cup finger millet flour
  • 4 cups water
  • 1 cup mixed berries (blueberries, strawberries)
  • 1 tablespoon honey
  • Pinch of salt
Instructions
  1. 1. In a pot, bring 4 cups of water to a boil and add a pinch of salt.
  2. 2. Slowly whisk in the finger millet flour, stirring continuously to avoid lumps.
  3. 3. Cook for 10-15 minutes until thickened, then serve hot topped with mixed berries and a drizzle of honey.

Spicy Finger Millet Dosa

Crispy and savory dosas made from fermented finger millet batter, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup finger millet flour
  • 1/4 cup urad dal (split black gram)
  • 1/2 teaspoon cumin seeds
  • Salt to taste
  • Water as needed
Instructions
  1. 1. Soak urad dal for 4-6 hours, then blend with water to a smooth batter.
  2. 2. Mix in finger millet flour, cumin seeds, and salt, and let it ferment overnight.
  3. 3. Heat a non-stick skillet, pour a ladle of batter, and spread it thin. Cook until golden brown on both sides.

Finger Millet Energy Bars

Nutritious energy bars made with finger millet, nuts, and dried fruits, ideal for a quick snack or post-workout boost.

Ingredients
  • 1 cup finger millet flour
  • 1/2 cup mixed nuts (almonds, walnuts)
  • 1/2 cup dried fruits (dates, apricots)
  • 1/4 cup honey
  • 1/4 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
  2. 2. In a bowl, mix finger millet flour, chopped nuts, dried fruits, honey, and cinnamon until well combined.
  3. 3. Spread the mixture evenly in the baking dish and bake for 20-25 minutes until golden. Let cool before cutting into bars.

Finger Millet Salad with Roasted Vegetables

A colorful and nutritious salad featuring roasted vegetables and finger millet, dressed with a light vinaigrette.

Ingredients
  • 1 cup cooked finger millet
  • 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and roast the mixed vegetables for 20-25 minutes.
  2. 2. In a large bowl, combine cooked finger millet and roasted vegetables.
  3. 3. Drizzle with olive oil and balsamic vinegar, season with salt and pepper, and toss to combine.

Finger Millet Pancakes with Banana

Fluffy and delicious pancakes made with finger millet flour and ripe bananas, perfect for a healthy breakfast.

Ingredients
  • 1 cup finger millet flour
  • 1 ripe banana
  • 1 cup almond milk
  • 1 teaspoon baking powder
  • 1 tablespoon maple syrup
Instructions
  1. 1. In a bowl, mash the banana and mix with almond milk and maple syrup.
  2. 2. Add finger millet flour and baking powder, stirring until smooth.
  3. 3. Heat a non-stick skillet, pour batter to form pancakes, and cook until bubbles form. Flip and cook until golden.

Finger Millet Veggie Burger

A hearty veggie burger made with finger millet and black beans, packed with flavor and nutrients.

Ingredients
  • 1 cup cooked finger millet
  • 1 can black beans (drained and rinsed)
  • 1/2 cup chopped onion
  • 1/2 cup breadcrumbs
  • Spices (cumin, paprika) to taste
Instructions
  1. 1. In a bowl, mash black beans and mix with cooked finger millet, chopped onion, breadcrumbs, and spices.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Cook the patties on a skillet over medium heat until browned on both sides, then serve on whole-grain buns.

Finger Millet and Spinach Soup

A warm and comforting soup made with finger millet and fresh spinach, perfect for a light meal.

Ingredients
  • 1/2 cup finger millet
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion (chopped)
  • 2 cloves garlic (minced)
Instructions
  1. 1. In a pot, sauté chopped onion and minced garlic until translucent.
  2. 2. Add finger millet and vegetable broth, bringing to a boil. Reduce heat and simmer for 20 minutes.
  3. 3. Stir in fresh spinach and cook until wilted, then blend for a smooth texture if desired.

Finger Millet Chocolate Muffins

Decadent yet healthy chocolate muffins made with finger millet flour, perfect for satisfying your sweet tooth.

Ingredients
  • 1 cup finger millet flour
  • 1/2 cup cocoa powder
  • 1/2 cup honey or maple syrup
  • 1/2 cup almond milk
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
  2. 2. In a bowl, mix finger millet flour, cocoa powder, baking soda, and sweetener.
  3. 3. Add almond milk and stir until combined, then pour into muffin cups and bake for 20-25 minutes.

Finger Millet Stir-Fry with Tofu

A quick and healthy stir-fry featuring finger millet and tofu, packed with colorful vegetables and flavor.

Ingredients
  • 1 cup cooked finger millet
  • 1 block firm tofu (cubed)
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
Instructions
  1. 1. In a skillet, heat sesame oil and sauté cubed tofu until golden brown.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
  3. 3. Stir in cooked finger millet and soy sauce, mixing well before serving.

Finger Millet and Apple Breakfast Bowl

A delightful breakfast bowl combining finger millet with apples and nuts, perfect for a healthy start to the day.

Ingredients
  • 1 cup cooked finger millet
  • 1 apple (diced)
  • 1/4 cup walnuts (chopped)
  • 1 tablespoon cinnamon
  • 1 tablespoon honey
Instructions
  1. 1. In a bowl, combine cooked finger millet, diced apple, and chopped walnuts.
  2. 2. Sprinkle with cinnamon and drizzle with honey, mixing well.
  3. 3. Serve warm or cold for a refreshing breakfast option.

Frequently Asked Questions (FAQ)

What are the health benefits of finger millet?

Finger millet is rich in calcium, fiber, and antioxidants, promoting bone health, aiding digestion, and managing blood sugar levels.

How can I incorporate finger millet into my diet?

You can use finger millet flour for baking, make porridge, or add it to smoothies for a nutritional boost.

Is finger millet gluten-free?

Yes, finger millet is naturally gluten-free, making it a great alternative for those with gluten intolerance.

Can finger millet help with weight loss?

Due to its high fiber content, finger millet can help you feel full longer, aiding in weight management.

How should finger millet be stored?

Store finger millet in a cool, dry place in an airtight container to maintain freshness.

Is finger millet suitable for children?

Yes, finger millet is nutritious and can be introduced to children as part of a balanced diet.

Can I eat finger millet every day?

Yes, incorporating finger millet into your daily diet can provide numerous health benefits, but moderation is key.

What is the glycemic index of finger millet?

Finger millet has a glycemic index of 54, making it a good option for those managing blood sugar levels.

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Comparisons
Finger Millet vs Acorn Nut Leached Flour Finger Millet vs Adlay Millet Finger Millet vs Amaranth
Nutrients
Protein in Finger Millet Calories in Finger Millet Vitamin-c in Finger Millet Magnesium in Finger Millet
Featured Guides
Health Benefits of Finger Millet Healthy Recipes with Finger Millet
Rankings
Grains high in phosphorus Grains high in fiber Grains low in carbohidratos Grains low in índice glucémico