Karnataka and South India · Breakfast
Ragi idli
Also called finger millet idli, nachni idli, kezhvaragu idli, ragi idly
Steamed idlis made with ragi (finger millet) and urad dal in place of rice, darker and more earthy than a white idli. Eaten with sambar or chutney.
The short answer
Ragi idli has about 151 kcal in a regular serving (2 ragi idlis, about 80 g), with 5.3 g of protein and 5.4 g of fibre. It rates 3.5/5 (good fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
Reviewed by Deepu Oommen on 7 Nov 2026 · How we review
- Calories per serving
- 151 kcal
- 2 ragi idlis (about 80 g)
- For weight management
- 3.5 / 5Rated 3.5 out of 5. Good fit for weight management
- Protein and fibre
- 5.3 g · 5.4 g
- per serving
- Brisk walking
- About 30 min
- uses similar energy (70 kg adult)
What's in ragi idli?
Raw weights for one serving (2 ragi idlis, about 80 g), from the standard recipe
- Ragi (finger millet), 35 g
- Urad dal, 12 g
How is ragi idli made?
Preparation 7 min · Cooking 10 min
- 1Soak the urad dal with the fenugreek, and the ragi separately, for about 5 hours.
- 2Grind the dal to a thick, frothy batter.
- 3Grind the ragi to a slightly coarse paste and mix it into the dal batter.
- 4Leave to ferment somewhere warm overnight, until risen.
- 5Spoon into greased idli moulds.
- 6Steam for 10 to 12 minutes, then cool slightly before taking them out.
Ragi idli nutrition
| Nutrient | Per serving (2 ragi idlis, about 80 g) | Per 100 g |
|---|---|---|
| Energy | 151 kcal | 188 kcal |
| Protein | 5.3 g | 6.6 g |
| Carbohydrate | 29.4 g | 36.7 g |
| Fat | 0.9 g | 1.1 g |
| Fibre | 5.4 g | 6.7 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Ragi Idli Recipe, serves 8) using IFCT 2017 (ICMR-NIN) values for the raw ingredients, divided by the weight of the cooked dish (658 g for the whole recipe). Salt and dry spices are left out. The regular serving is the portion in the recipe by Swasthi's Recipes, Ragi Idli Recipe (82 g), confirmed by USDA FoodData Central (76 g, within 20%). Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is ragi idli good for weight management?
It rates 3.5/5, a good fit, because it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
- Calories per gram (35% of the rating)1.88 kcal · 62/100
- Protein per 100 kcal (25% of the rating)3.5 g · 35/100
- Fibre per 100 kcal (20% of the rating)3.6 g · 100/100
- Portion (20% of the rating)151 of 400 kcal (breakfast) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have ragi idli
- Have it with a bowl of sambar for more protein
- Keep podi with oil and coconut chutney to a spoon
- Add grated carrot to the batter for extra vegetables
- Count what you eat: two to three make a light breakfast
Common questions about ragi idli
How many calories are in ragi idli?
About 151 kcal in 2 ragi idlis, about 80 g, or 188 kcal per 100 g.
Is ragi idli good for weight management?
It rates 3.5/5, a good fit: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in ragi idli?
About 5.3 g in 2 ragi idlis, about 80 g, which is 3.5 g for every 100 kcal.
How much walking uses the energy in ragi idli?
About 30 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Find ragi idli near you
Opens Google Maps. NutriPedia does not see your location.
Compare it in:IdliBreakfast dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.