Calories and protein in ragi porridge
One serving is 1 glass. Vegetarian.
216kcal
7 gprotein
37 gcarbs
5 gfat
- Ragi porridge gives 3 g protein per 100 kcal, which makes it mostly an energy food, not a protein source.
- Reaching 25 g protein from ragi porridge alone takes 4 servings, so pair it with a protein-rich dish.
By portion
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 glass | 216 | 7 g | 37 g | 5 g |
| ½ glass | 108 | 3 g | 18 g | 3 g |
What is in one serving
| Ingredient | Amount | kcal | Protein |
|---|---|---|---|
| Finger millet (ragi) flour | 30 g | 99 | 2 g |
| Milk, toned | 150 g | 87 | 5 g |
| Jaggery | 8 g | 30 | 0 g |
Home recipes vary, most of all in oil and ghee. Change the amounts in the app and the numbers follow.
Higher-protein picks in south indian and quick breakfasts
- Khaman dhokla201 kcal · 9 g protein · 4 pieces
- Medu vada244 kcal · 10 g protein · 2 vada
- Overnight oats337 kcal · 12 g protein · 1 jar
More south indian and quick breakfasts
- Onion uttapam275 kcal · 7 g protein · 1 uttapam
- Rava dosa248 kcal · 4 g protein · 1 dosa
- Appam215 kcal · 4 g protein · 2 appam
- Sabudana khichdi382 kcal · 5 g protein · 1 plate
- Veg daliya212 kcal · 6 g protein · 1 bowl
- Vermicelli upma249 kcal · 6 g protein · 1 plate
- Bread omelette362 kcal · 18 g protein · 2 eggs + 2 slices
- Egg sandwich244 kcal · 11 g protein · 1 sandwich
Log it in seconds
Say “2 roti, 1 katori dal” in English or Hindi and PeakX logs the calories and protein. Stuck at the gym? The free 2-minute plateau check tells you what to change.
Take the plateau checkEstimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. For guidance, not medical advice. Updated 2026-11-12.