Plain ragi malt (malted finger millet flour) carries roughly the nutrition of ragi itself: about 321 kcal, 7.2 g protein, 11.2 g fibre and 364 mg calcium per 100 g, according to India's food composition tables (IFCT 2017, ICMR-NIN). Malting barely moves these per-100 g numbers; what it changes is how easily the flour cooks, digests and gives up its iron.
- A glass made with 25 g ragi malt and water gives about 80 kcal and 91 mg calcium; made with 200 ml cow's milk it rises to about 226 kcal, 8.3 g protein and 327 mg calcium.
- In a CFTRI study, malting raised the bioaccessible iron of finger millet by more than three times, but lowered bioaccessible zinc.
- No standardised glycaemic index has been published for a ragi malt drink, so it should not be assumed to be "low GI", especially once sugar or jaggery is added.
Updated 10 November 2026 · Data: IFCT 2017 (ICMR-NIN), ICMR-NIN Nutrient Requirements 2020, peer-reviewed malting studies
In this article
Ragi malt nutrition is one of those topics where the internet is confidently vague: "rich in calcium", "full of protein", "good for everyone". This post puts numbers on it. All composition values come from one dataset, the Indian Food Composition Tables 2017 from ICMR's National Institute of Nutrition, and every claim about malting is checked against the original study.
What ragi malt is
Ragi malt is flour made from finger millet (Eleusine coracana) that has been soaked, germinated for a day or more, dried (kilned), lightly roasted and milled. It goes by many names: ragi java or ragi ganji in Kannada homes, nachni satva in Marathi, ragi ambali or ragi java in Telugu, kezhvaragu koozh for the Tamil porridge, and mandua or nachni for the grain in Hindi. Strictly, ambali and koozh are fermented preparations, but the base grain is the same.
Malting has a long technical history in India. The finger millet review by Shobana and colleagues lists malting alongside milling, fermentation, popping and decortication as the main ways the grain is processed [3], and researchers at CFTRI, Mysuru, were studying malted ragi flour for feeding young children as early as 1981 [4].
Note that "ragi malt" on a shop shelf can mean two things: plain malted ragi flour, or a blend that adds sugar, milk powder, nuts or flavour. The numbers below are for plain ragi. For blends, read the label. If you want the difference between ragi malt, sprouted ragi flour, popped ragi and porridge mix, see our guide to the four forms of ragi and where nachni satva fits.
Ragi malt nutrition per 100 g
IFCT 2017 does not list malted ragi as a separate food. It does list whole ragi, analysed from samples across five regions of India [1]. Because malting shifts the gross composition only a little (more on that below), the ragi values are the best available baseline for plain ragi malt powder.
| Nutrient | Per 100 g |
|---|---|
| Energy | 321 kcal (1,342 kJ) |
| Carbohydrate (by difference) | 66.8 g |
| Protein | 7.2 g |
| Total dietary fibre | 11.2 g |
| Total fat | 1.9 g |
| Calcium | 364 mg |
| Iron | 4.6 mg |
| Magnesium | 146 mg |
| Phosphorus | 210 mg |
| Potassium | 443 mg |
| Zinc | 2.5 mg |
| Thiamine (B1) | 0.37 mg |
| Folate | 35 µg |
| Phytate | 306 mg |
| Moisture | 10.9 g |
Source: IFCT 2017, food code A010 (Ragi, Eleusine coracana), mean of samples from five regions [1]. Energy converted at 4.184 kJ/kcal. Applying these values to malted ragi is Bhāvi's approximation, not a separate IFCT entry.
The headline is calcium. At 364 mg per 100 g, ragi has roughly ten times the calcium of wheat atta or jowar, and about three times that of cow's milk per 100 g (though milk is consumed in much larger amounts). Protein, by contrast, is modest: 7.2 g, lower than wheat atta. Ragi malt is a calcium-and-fibre food, not a protein food.
Ragi malt nutrition per glass and per spoon
Most people use 20–30 g of powder (about two heaped tablespoons) for one glass. Here is plain ragi malt by portion.
| Powder | Energy | Protein | Fibre | Calcium | Iron |
|---|---|---|---|---|---|
| 10 g (1 tbsp) | 32 kcal | 0.7 g | 1.1 g | 36 mg | 0.5 mg |
| 25 g (1 glass) | 80 kcal | 1.8 g | 2.8 g | 91 mg | 1.2 mg |
| 30 g | 96 kcal | 2.1 g | 3.4 g | 109 mg | 1.4 mg |
| 50 g (thick porridge) | 160 kcal | 3.6 g | 5.6 g | 182 mg | 2.3 mg |
Calculated from IFCT 2017 code A010 [1]. Tablespoon weights vary with how heaped the spoon is.
What you mix it with changes the glass far more than the malt does:
| Glass | Energy | Protein | Calcium (% of 1,000 mg RDA) | Added sugar |
|---|---|---|---|---|
| With 200 ml water | 80 kcal | 1.8 g | 91 mg (9%) | 0 g |
| With 200 ml cow's milk | 226 kcal | 8.3 g | 327 mg (33%) | 0 g |
| With milk + 10 g jaggery | 261 kcal | 8.5 g | 338 mg (34%) | ≈ 8.4 g |
Bhāvi's estimates from IFCT 2017 codes A010 (ragi), L002 (cow's milk, whole) and I001 (jaggery, cane) [1], treating 200 ml milk as 200 g. Calcium RDA of 1,000 mg/day for adult men and women from ICMR-NIN 2020 [2].
Two takeaways. A water-based glass is light, at about 80 kcal. And a milk-based glass delivers about a third of an adult's daily calcium RDA, with milk supplying most of the protein. For iron, one 25 g glass gives about 1.2 mg, against an ICMR RDA of 19 mg for men and 29 mg for women [2], so ragi malt contributes, but it is not an iron fix on its own.
What malting changes, and what it doesn't
This is where the useful science is. Malting does not add nutrients to the grain. It changes how they are packaged.
What changes: enzymes, digestibility and iron access
| What was measured | Finding | Study |
|---|---|---|
| Bioaccessible iron (lab digestion) | More than 3-fold higher in two finger millet varieties | Platel et al. 2010 [5] |
| Bioaccessible zinc | Reduced in finger millet | Platel et al. 2010 [5] |
| Bioaccessible calcium | Marginally higher, in white finger millet only | Platel et al. 2010 [5] |
| In-vitro protein digestibility | 74% → 91% after 48 h germination at 30 °C; phytic acid −45%, tannin −46%, oxalate −29% | Hejazi & Orsat 2016 [6] |
| Resistant starch | About 60% lower after 48 h at 30 °C | Najdi Hejazi & Orsat 2017 [7] |
| Amylase enzymes | Alpha- and beta-amylase activity builds up during germination | Gimbi & Kitabatake 2002 [8] |
| Cooked paste thickness | Viscosity of the cooked paste fell significantly | Murungweni et al. 2024 [9] |
| Phenolics | Catechin, epicatechin and protocatechuic acid rose with 72–96 h malting | Udeh et al. 2018 [10] |
Bioaccessibility and digestibility figures are from laboratory (in-vitro) digestion models. They show what is released in a simulated gut, not what a person actually absorbs.
The enzyme story explains the "malt" in ragi malt. As the grain sprouts, it builds amylases to break its own starch into sugars for the seedling. Some of that activity survives gentle drying, which is why malted flour tastes slightly sweet and cooks into a thinner, smoother porridge than plain ragi flour. The iron result is the most practically interesting: the CFTRI team concluded that malting "could be an appropriate food-based strategy" to get more iron out of grains [5]. It matches earlier work from the same group, where 48 hours of germination raised bioaccessible iron in finger millet by about 20% while zinc fell [11].
What barely changes: calories, protein and calcium per 100 g
Studies disagree on the direction of small composition shifts. One South African study found protein, fibre and ash went up and fat, carbohydrate and energy went down as malting time increased [9]. A Punjab Agricultural University study of five finger millet genotypes found protein, energy and crude fibre went down after malting [12]. Another found that 24 hours of malting slightly reduced mineral content, with increases only after 48–96 hours, and no steady fall in phytic acid [13]. The honest reading: per 100 g, plain ragi malt sits close to ragi flour, and the exact figures depend on the variety and how long it was malted. That is why Table 1 is a fair guide. For the same question about sprouted flours generally, see sprouted flour vs regular flour: what actually changes.
Ragi malt vs wheat, jowar, bajra and rice
| Food | Calcium (mg) | Iron (mg) | Protein (g) | Fibre (g) | Phytate (mg) |
|---|---|---|---|---|---|
| Ragi (finger millet) | 364 | 4.6 | 7.2 | 11.2 | 306 |
| Wheat atta | 31 | 4.1 | 10.6 | 11.4 | 632 |
| Jowar (sorghum) | 28 | 4.0 | 10.0 | 10.2 | 549 |
| Bajra (pearl millet) | 27 | 6.4 | 11.0 | 11.5 | 485 |
| Rice, raw, milled | 7 | 0.7 | 7.9 | 2.8 | 266 |
| Cow's milk, whole | 118 | 0.2 | 3.3 | 0 | – |
Source: IFCT 2017, codes A010, A019, A005, A003, A015 and L002 [1].
Ragi stands alone among Indian grains for calcium. It also has about half the phytate of wheat atta per 100 g in IFCT's analysis. Where it trails is protein, which is why ragi malt made with milk, or eaten alongside dal or curd through the day, makes nutritional sense. For the grain's longer story in Karnataka and Ayurveda, Gata has written about how finger millet became the strength of the South.
Ragi malt and blood sugar
This is where ragi malt is most often oversold. The evidence, in order:
- A 2021 meta-analysis found millets overall had a mean glycaemic index (GI) of 52.7, against 71.7 for milled rice and 74.2 for refined wheat, with finger millet in the intermediate range [14].
- But preparation matters. In a 2022 study using standard GI methods at the Madras Diabetes Research Foundation, finger millet balls (ragi mudde) fell in the high GI category. The authors concluded that "merely being a whole grain-based food does not qualify for a lower GI" [15].
- A review of finger millet notes that published GI values for its preparations range from low to high, and that most were measured with outdated methods [3].
Bhāvi could not find a published, standardised GI for a ragi malt drink. Because malting builds starch-splitting enzymes and lowers resistant starch [7], there is no basis for assuming the drink is low GI, and adding sugar or jaggery adds about 8 g of sugar per 10 g. If you are managing blood sugar, treat ragi malt as a carbohydrate food, keep it unsweetened, and ask your doctor or dietitian how it fits your meals.
Ragi malt for babies and older adults
Malted ragi has long been used in infant and elderly foods in India. The reason is mostly physical. Ordinary cereal porridges thicken so much on cooking that they must be thinned with water, which dilutes the energy in each spoonful, a problem researchers called "dietary bulk" [4]. Malted flour's amylases thin the cooked paste [9], so the porridge stays soft and easy to swallow without extra water. The CFTRI malting study describes malted grains as "extensively used in weaning and geriatric foods" [5].
For babies, talk to your paediatrician about when to start. Keep the porridge smooth and well cooked, and add no salt, sugar or honey before age one. Check the label of any "ragi malt" blend for nuts, milk powder or sugar.
From the Dhatu pantry
- Organic Ragi Malt (Ragi Java): sprouted ragi with almonds and cardamom, no added sugar (contains tree nuts)
- Ragi Sprouted Porridge Mix: 100% sprouted ragi, single ingredient
- Organic Sprouted Ragi Flour (Nachni Satva): for rotis, dosas and porridge
- Sprouted ragi flour vs ragi malt vs popped ragi vs porridge mix
- What sprouting really changes in flour
Frequently asked questions
How much calcium is in ragi malt?
Plain ragi malt has about 364 mg of calcium per 100 g, based on IFCT 2017 values for ragi. A 25 g glass made with water gives about 91 mg; made with 200 ml cow's milk, about 327 mg.
How many calories are in one glass of ragi malt?
About 80 kcal for 25 g of plain ragi malt made with water, and about 226 kcal made with 200 ml whole cow's milk. Adding 10 g of jaggery adds roughly 35 kcal.
How much protein is in ragi malt per 100g?
About 7.2 g per 100 g, which is less than wheat atta (10.6 g). A 25 g glass made with water has under 2 g of protein; most of the protein in a milk-based glass comes from the milk.
What is the difference between ragi malt and ragi flour?
Ragi malt is made from ragi that has been germinated, dried and usually lightly roasted before milling; ragi flour is milled from the dry grain. Per 100 g they are similar, but malted flour cooks thinner, tastes slightly sweet and, in lab studies, releases more of its iron.
Is ragi malt good for diabetics?
No standardised glycaemic index has been published for a ragi malt drink, and some ragi preparations have tested high GI. It is a carbohydrate food, so keep it unsweetened and ask your doctor or dietitian how it fits your meal plan.
Can I drink ragi malt every day?
For most healthy people, one glass a day made with 20–30 g of powder fits easily into a balanced diet. Watch the added sugar, and remember it is low in protein unless made with milk.
Is ragi malt good for babies?
Malted ragi porridge has long been used as a weaning food in India because malting keeps the cooked porridge thin and smooth. Ask your paediatrician when to start, and add no salt, sugar or honey before age one.
Ragi malt is one of India's most widely drunk traditional foods, yet two basic numbers are missing. There is no standardised glycaemic index for the drink as people actually make it, with water, with milk, with and without jaggery. And the striking iron results for malted finger millet come from laboratory digestion models, not from studies measuring absorption in people. A small, well-designed GI study and a human iron-absorption study would tell families far more than another round of "superfood" claims. It would also help if national food composition tables listed malted and sprouted forms of common grains alongside the raw grain, and if malt drinks showed their added sugar clearly on the front of the pack.
This article is for general information and is not medical or dietary advice. If you have diabetes, kidney disease, a food allergy or are feeding an infant, speak to a doctor, paediatrician or registered dietitian.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in (PDF)
- ICMR-National Institute of Nutrition. A Brief Note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR), 2020. nin.res.in (PDF)
- Shobana S, Krishnaswamy K, Sudha V, Malleshi NG, Anjana RM, Palaniappan L, Mohan V. Finger millet (Ragi, Eleusine coracana L.): a review of its nutritional properties, processing, and plausible health benefits. Adv Food Nutr Res. 2013;69:1-39. PubMed 23522794
- Brandtzaeg B, Malleshi NG, Svanberg U, Desikachar HS, Mellander O. Dietary bulk as a limiting factor for nutrient intake, with special reference to the feeding of pre-school children. III. Studies of malted flour from ragi, sorghum and green gram. J Trop Pediatr. 1981;27(4):184-9. PubMed 7288909
- Platel K, Eipeson SW, Srinivasan K. Bioaccessible mineral content of malted finger millet (Eleusine coracana), wheat (Triticum aestivum), and barley (Hordeum vulgare). J Agric Food Chem. 2010;58(13):8100-3. PubMed 20560601
- Hejazi SN, Orsat V. Malting process optimization for protein digestibility enhancement in finger millet grain. J Food Sci Technol. 2016;53(4):1929-38. PubMed 27413219
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- Gimbi DM, Kitabatake N. Changes in alpha- and beta-amylase activities during seed germination of African finger millet. Int J Food Sci Nutr. 2002;53(6):481-8. PubMed 12590743
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- Kaur H, Oberoi HK, Ganapathy KN, Bhardwaj R. Effect of popping and malting processing techniques on physiochemical, antinutrients and antioxidant properties of millets flour. J Food Sci Technol. 2023;60(9):2370-2384. PubMed 37424574
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