How much protein is in Ragi?

7.2g per 100 g, or 7.2g in a 100 g serving — 2.2g of protein per 100 kcal.

Can I log Ragi in IRONSLOG?

Yes — Ragi is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.

Food

Ragi: Calories, Protein & Macros

Last updated 26 July 2026

A 100 g serving of Ragi has 321 kcal, 7.2g protein, 66.8g carbs and 1.9g fat — 2.2g of protein per 100 kcal. It's a vegetarian raw ingredient from the cereals and millets group, logged directly in IRONSLOG's 1,579-item Indian food database.

What's in a standard serving of Ragi?

A 100 g serving has 321 kcal, 7.2g protein, 66.8g carbohydrate, 1.9g fat and 11.2g fiber. Per 100 g it's 320.7 kcal, 7.2g protein, 66.8g carbs and 1.9g fat — use the per-100g figures to rescale for whatever portion is actually eaten.

How does Ragi fit a cut vs a bulk?

At 2.2g of protein per 100 kcal, Ragi is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.

How much Ragi should I eat?

The dataset doesn't carry a standard household serving for Ragi, so the numbers above are per 100 g — weigh or measure the actual portion eaten and scale from there. As a raw ingredient, the amount that ends up on a plate depends heavily on how it's cooked and what else is in the meal.

What can I swap for Ragi?

White Rice — vegetarian, 356 kcal per 100 g, 2.2g protein per 100 kcal
Brown Rice — vegetarian, 354 kcal per 100 g, 2.6g protein per 100 kcal
Bajra — vegetarian, 348 kcal per 100 g, 3.2g protein per 100 kcal

Ragi — macros per 100 g
Metric	Per 100 g
Calories	320.7 kcal
Protein	7.2 g
Carbohydrate	66.8 g
Fat	1.9 g
Fiber	11.2 g
Protein per 100 kcal	2.2 g

Key takeaways

A 100 g serving of Ragi has 321 kcal and 7.2g protein.
Ragi carries 2.2g of protein per 100 kcal — more calorie-dense than protein-dense.
It's a vegetarian raw ingredient in the cereals and millets group.
Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.