Last Updated:
Whether in the form of breakfast, afternoon treats, or snacks, ragi is proving that the future of children’s nutrition doesn’t require choosing between nutrition and happiness.
Ragi is high in calcium, iron, and fibre.
Parents today face an uphill task – finding snacks that their kids will actually enjoy while still ticking the nutrition boxes. With childhood obesity and lifestyle-related concerns on the rise, there’s a growing demand for smarter, healthier options. Enter ragi, also known as finger millet, a humble ancient grain now making a powerful comeback in modern kitchens and food aisles.
Why Ragi Stands Out
“Ragi is transforming from a traditional staple into a modern nutritional powerhouse. It’s one grain that bridges the gap between taste and health for children,” says Dt. Sagarika Garg, Nutritionist at Tata Soulfull.
Calcium Champion
Strong bones start young, and ragi delivers. “Ragi contains an astounding 344 mg of calcium per 100 g, nearly three times more than wheat. At a time when many families are cutting down on dairy due to lactose intolerance or plant-based preferences, ragi becomes an excellent alternative to meet daily calcium needs,” explains Garg.
Iron Powerhouse for Growing Minds
Nutrition isn’t just about the body. It’s about the brain, too. “Ragi provides 3.9 mg of iron per 100 g, significantly higher than rice or wheat. Iron plays a critical role in haemoglobin production and oxygen transport, directly influencing cognitive performance in children,” notes Garg.
Fibre That Fills and Feeds
Any parent knows the struggle of endless snack requests. Ragi’s fibre content helps. “With 11.5 g of fibre per 100 g, ragi promotes satiety while supporting gut health and bowel regularity,” Garg explains. This means fewer hunger pangs and a healthier digestive system.
Gluten-Free by Nature
Food sensitivities can make snacking complicated, but ragi cuts through the clutter. “With celiac disease and gluten sensitivity on the rise, ragi offers an inclusive option that works for everyone in the family,” Garg highlights.
From Tradition to Trend
Ragi is no longer limited to traditional porridges. “Today, we see ragi in cereals, cookies, crackers, and even on-the-go snacks like wafers and choco sticks,” says Garg. Thanks to texture innovations and flavour optimisation, these products taste indulgent while packing in nutrients.
Beyond Nutrition: A Sustainable Choice
There’s also an eco-friendly angle. “Ragi is a drought-resistant crop requiring minimal water and inputs compared to wheat, making it a sustainable option,” Garg points out. It’s a choice that nurtures not only kids but also the planet.
As awareness grows, ragi is set to move from niche shelves to mainstream baskets. Parents can look forward to snack times that no longer demand a compromise between taste and nutrition. With ragi, it’s possible to have both: crunchy joy and essential nourishment in every bite.
Delhi, India, India
September 16, 2025, 16:40 IST
