Does Finger Millet Have Calcium? The Ultimate Guide to Ragi's Benefits

November 1, 2025 •

4 min read

Finger millet, also known as ragi, boasts an impressive calcium content, surpassing even milk. This ancient grain is a powerful and affordable option for strengthening bones, especially for individuals in areas where dairy is limited or for those with lactose intolerance. This guide examines the calcium in finger millet and how to prepare it to maximize its nutritional value.

Quick Summary

Finger millet is exceptionally rich in calcium, making it superior to many cereals and milk as a natural source for strong bones. Although natural inhibitors affect absorption, simple methods like malting and fermentation can greatly increase its bioavailability. It is a valuable dietary option for strengthening bones in children, older adults, and women, and is an excellent gluten-free option.

Key Points

Rich in Calcium: Finger millet has an exceptionally high calcium content, greater than milk and other common grains.
Supports Bone Health: Regular intake is beneficial for strengthening bones in children, pregnant women, and the elderly, which helps prevent osteoporosis.
Enhanced Bioavailability: Processing methods such as sprouting, malting, and fermentation lower antinutrients and improve calcium absorption.
Gluten-Free: Being naturally gluten-free, it is a healthy option for those with gluten sensitivities.
Cost-Effective: Finger millet is a more affordable calcium source than many fortified foods, particularly in regions where it is a traditional crop.
Culinary Versatility: It can be incorporated into meals through various forms, such as flour for roti and dosa, or as a base for porridge and snacks.

Finger Millet and Calcium: A Nutritional Powerhouse

Finger millet, often referred to as a "super cereal," contains the highest calcium content of all grains. Scientific data indicates that 100 grams of finger millet can contain around 344 to 364 milligrams of calcium, which is three to ten times more than in other common grains such as wheat and rice. This makes it a critical dietary source for areas where dairy consumption is low and provides a viable, plant-based choice for vegans and individuals with lactose intolerance.

The Importance of Calcium in the Body

Calcium is a vital mineral that supports many crucial bodily functions beyond just bone health:

Strengthening bones and teeth
Facilitating nerve function
Aiding in blood clotting
Supporting heart health and muscle contraction
Regulating hormonal secretion

Insufficient dietary calcium intake causes the body to draw from its calcium reserves in the bones, which can lead to decreased bone density and conditions like osteoporosis. The high calcium content in finger millet can help fortify the diet against such deficiencies.

Enhancing Calcium Absorption from Finger Millet

Even though finger millet has a large amount of calcium, its absorption can be influenced by natural compounds known as 'antinutrients,' like phytates and tannins. Fortunately, traditional preparation methods effectively reduce these compounds, significantly boosting bioavailability.

Preparation Techniques for Increased Calcium Absorption

Sprouting/Malting: This process involves germinating the seeds. It can increase the bioavailable calcium content by up to 61.4% and significantly decrease phytate levels. Sprouted finger millet flour is excellent for porridges and infant foods.
Fermentation: Traditionally used in dishes like dosa and idli, fermentation is a superior method for improving calcium bioavailability by breaking down phytates. Fermented ragi-based foods retain high calcium content while being easier for the body to absorb.
Soaking: Soaking the millet before cooking can also help reduce antinutrient levels, contributing to better mineral absorption. This is a simple and effective step for home cooks.
Decortication: Although removing the outer layers (seed coat) reduces the overall calcium content, it also lowers antinutrient levels, which can increase the percentage of calcium absorbed by the body.

Finger Millet Compared to Other Calcium Sources

When compared to other common calcium sources, finger millet holds its own, especially for plant-based diets.


Source	Calcium Content (mg per 100g)	Primary Benefits	Considerations
Finger Millet	344-364 mg (approx)	High iron, fiber, and amino acids; naturally gluten-free; lower cost	Bioavailability enhanced by processing
Dairy Milk	~113 mg (per 100g)	Highly bioavailable calcium; fortified with Vitamin D	Not suitable for lactose intolerant or vegan individuals
Calcium-Set Tofu	~430 mg (approx)	Excellent vegan protein source	Needs to be specifically prepared with calcium salts
Almonds	~269 mg (per 100g)	Rich in healthy fats, vitamin E, and magnesium	High in calories, can't be eaten in large quantities

Practical Ways to Use Finger Millet

Finger millet can be incorporated into daily meals in numerous delicious and versatile ways. Its mild, nutty flavor lends itself to many preparations.

Forms of Finger Millet

Flour (Ragi Atta): The most common form, used to make flatbreads (roti), pancakes, biscuits, and a healthy addition to baking.
Porridge (Ragi Malt): A traditional weaning food for infants and a popular, nutrient-dense breakfast for adults.
Fermented Dishes: Used to make staples like dosa, idli, and ambali (a yogurt-based drink) in South India, maximizing nutrient absorption.
Whole Grain: Can be cooked and added to pilafs, soups, and salads, similar to other millets.
Snacks: Finger millet can be used to make healthy snacks like laddoos and crackers.

Ideal Dietary Addition

Finger millet is an ideal dietary addition for several groups, including:

Growing Children: The high calcium content supports peak bone mass development during crucial growth phases.
Elderly and Postmenopausal Women: Helps combat age-related bone density loss and osteoporosis.
Vegans and Lactose Intolerant Individuals: Provides a natural, dairy-free source of abundant calcium.
Diabetics: Its low glycemic index and high fiber content help regulate blood sugar levels.
Weight Management: The high fiber content promotes a feeling of fullness, which can aid in controlling appetite.

Conclusion: Does Finger Millet Have Calcium? The Verdict

In answering the question, "Does finger millet have calcium?" the answer is a resounding yes. Its naturally high calcium content makes it a top choice for supporting bone and dental health throughout life. Through simple preparation techniques like sprouting and fermentation, individuals can overcome potential absorption inhibitors and take full advantage of this grain's nutritional potential. From traditional porridges to modern baked goods, incorporating this versatile super cereal into your diet offers a sustainable, affordable, and highly effective way to increase your calcium intake and enhance overall health.

Explore Frontiers in Plant Science for detailed research on finger millet biofortification and its advantages

Frequently Asked Questions

Finger millet is notably high in calcium, with approximately 344 to 364 mg per 100 grams, which is considerably more than in many other cereals.

Yes, finger millet has a greater calcium content per 100g compared to milk. While the calcium in milk is highly absorbable, processing techniques like sprouting and fermentation can boost the bioavailability of calcium in finger millet.

Yes, like many plant-based foods, finger millet has 'antinutrients' like phytates and tannins that can inhibit mineral absorption. However, the levels of these compounds can be reduced through soaking, fermenting, and sprouting.

To improve calcium absorption, use traditional preparation methods like malting (sprouting and drying), fermentation (as in making dosa or idli), or soaking the grain before cooking. These processes help break down the natural inhibitors.

Yes, the high calcium content in finger millet supports bone health, particularly in children, the elderly, and women, helping to prevent bone density loss and osteoporosis.

Absolutely. Finger millet is both gluten-free and dairy-free, making it a valuable plant-based calcium source for those with lactose intolerance or following a vegan diet.

Incorporate finger millet into your diet by using its flour (ragi atta) for rotis, dosas, or pancakes. It can also be prepared as a porridge (ragi malt) or included in baked goods like cakes and biscuits.