Healthy ragi upma recipe – Finger millet porridge

  • Prep Time
    15 min
  • Cook Time
    10 min
  • Serving
    1
  • View
    493

A single serving of ragi upma recipe provides 298 kcal. This finger millet porridge offers a good amount of calcium and other minerals. Let’s see how to make ragi upma for weight loss.

Why choose ragi upma for weight loss

a. Ragi, known as Finger millet, is rich in proteins mineral nutrients compared to other staple cereals like wheat, rice, and sorghum. Finger millet has high calcium, dietary fiber, iron, and other essential amino acids compared to the other grains. 

b. Finger millet/Ragi promotes better regulation of blood sugar and blood cholesterol. Ragi has more prosperous nutritional properties than rice and wheat, so it is known to help in strengthening the nutritional security at low calories [PMID: 30083176]

c. The grain can be helpful to fulfil nutritional gaps at low calories and hence can be added to a weight loss diet. Recipes like ragi upma or ragi ambli are practical in weight loss.

Highlights of ragi upma recipe- Finger millet porridge

a. Firstly, the recipe of ragi upma is high in fibre. You will feel full for a longer time when you have ragi upma. 

b. Secondly, the ragi upma is also high in fibre. An adult female may get up to 20% of the day’s protein with a single serving of ragi upma.

c. Since ragi upma is high in fibre and protein, you can make this recipe as a meal in your weight loss diet plan.

d. Further, ragi upma is very nutritious compared with rice upma or wheat upma of equal quantity.

e. In addition, you will get reasonable amounts of vitamin B6 and B9 in a single serving of ragi upma.

f. Apart from being high in vitamins, the ragi upma is rich in iron, phosphorus, magnesium, copper and manganese.

g. Lastly, the recipe also provides good antioxidants such as zinc, selenium and chromium.

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Ragi upma for weight loss nutrition compared with male-female DRI (Dietary Reference Intake)

Serving size: 1 ragi upma for weight loss

Calories in ragi upma for weight loss

Calories in ragi upma for weight loss are 298.34 kCal; around 14.92 % of male DRI of 2000 kCal. Further, it can attain 19.89 % of female DRI of 1500 kCal.

Protein forms 14.64 % of the calories.

Carbs form 58.56 % of the calories in ragi upma for weight loss.

Fats form 24.59 % of the calories.

Macros in ragi upma recipe

Protein in ragi upma for weight loss – 10.92 gm, roughly 14.56 % of male DRI of 75 gm. Also, it can complete 19.41 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.

Carbs in ragi upma for weight loss – 43.68 gm, approximately 15.88 % of male DRI of 275 gm. Moreover, it can achieve 21.18 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.

Fats in ragi upma for weight loss – 8.15 gm, nearly 12.22 % of male DRI of 66.67 gm. In comparison, a woman gets 16.30 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The Fibre in ragi upma for weight loss – 13.5 gm, about 35.53 % of male DRI of 38 gm. On the other hand, females get 54.00 % of female DRI of 25 gm.

Soluble Fibre – 2.22 gm, roughly 22.20 % of male DRI of 10 gm. Additionally, females will get 22.52 % of female DRI of 9.86 gm.

Total Free Sugar – 6.06 gm, which is not only 10.10 % of male DRI of 60 gm but also 12.12 % of female DRI of 50 gm.

Vitamins in ragi upma recipe

Vitamin A – 89.25 mcg, around 9.92 % of male DRI of 900 mcg. Furthermore, women can get 12.75 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.3 mg, roughly 25.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 27.27 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.12 mg, approximately 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 2.49 mg, nearly 15.56 % of male DRI of 16 mg and 17.79 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.34 mg, about 26.15 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 4.36 mcg, approximately 14.53 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 101.05 mcg, around 25.26 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 8.56 mg, approximately 9.51 % of male DRI of 90 mg. Further, it is 11.41 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 13.69 mcg, nearly 273.80 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.91 mg, about 6.07 % of DRI of 15 mg for males and females.

Vitamin K – 18.17 mcg, around 15.14 % of male DRI of 120 mcg and 20.19 % of female DRI of 90 mcg.

Minerals in ragi upma recipe

Calcium – 154.01 mg, roughly 15.40 % of DRI of 1000 mg for males and females.

Phosphorus – 189.05 mg, approximately 27.01 % of DRI of 700 mg for males and females.

Iron – 3.81 mg, nearly 47.63 % of male DRI of 8 mg and 21.17 % of female DRI of 18 mg.

Magnesium – 111.45 mg, about 27.86 % of male DRI of 400 mg and 35.95 % of female DRI of 310 mg.

Copper – 574 mcg, around 63.78 % of DRI of 900 mcg for males and females.

Manganese – 2.02 mg, roughly 87.83 % of male DRI of 2.3 mg and 112.22 % of female DRI of 1.8 mg.

Molybdenum – 0.03 mcg, approximately 0.07 % of DRI of 45 mcg for males and females.

Zinc – 2.21 mg, nearly 20.09 % of male DRI of 11 mg. At the same time, women get 27.63 % of female DRI of 8 mg.

Chromium – 15.84 mcg, about 45.26 % of male DRI of 35 mcg. Besides, women too get 63.36 % of female DRI of 25 mcg.

Selenium – 12.24 mcg, around 22.25 % of DRI of 55 mcg for males and females.

Cholesterol – 0 mg,

Potassium – 656.22 mg, around 13.96 % of DRI of 4700 mg for males and females.

Sodium – 31.42 mg, roughly 2.09 % of DRI of 1500 mg for males and females.

Omega 3 – 75.36 mg, approximately 12.56 % of DRI of 600 mg for males and females,

Omega 6 – 2474.88 mg, not only 412.48 % of DRI of 600 mg for males and females.

Disclaimer

 Values of DRI are for a healthy adult, and nutritional requirements may vary as per gender, age and physical activities. The nutrition of ragi upma for weight loss is approximate and may have variance.

Ingredients

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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    Directions

    Step 1

    Take a pan, add ragi flour (3 spoons)

    Step 2

    Now add sooji (wheat semolina) 3 spoons.

    Step 3

    Roast it for 3 - 4 min in slow to medium flame.

    Step 4

    Now take out the roasted flour to the plate.

    Step 5

    To make ragi upma here, I am using some vegetables.

    Step 6

    Wash and chop onion, carrot, French beans, green chilli and ginger finely.

    Step 7

    Take a pan add ½ tsp ghee.

    Step 8

    Add cumin seeds.

    Step 9

    Once it starts crackling, add groundnuts fry it.

    Step 10

    Add curry leaves.

    Step 11

    Add chopped green chilli.

    Step 12

    Add chopped ginger fry it for 2 min.

    Step 13

    I am adding 30 gm soaked chana to increase the recipe protein here. Take 15 gm chana wash and soak chana in water for overnights. Then the soaked chana weight will be double compared to raw chana.

    Step 14

    Fry for 2 - 3 min.

    Step 15

    Now add chopped onion fry for 2 - 3 min.

    Step 16

    If the onion sticks to the pan, add little water and cook the onion.

    Step 17

    Now add chopped carrot and chopped French beans.

    Step 18

    Mix well, cover it and cook for 5 - 8 min.

    Step 19

    Now add roasted ragi flour and roasted sooji, and salt.

    Step 20

    Fry for 2 min.

    Step 21

    Now add 1 cup water mix well.

    Step 22

    Cover it and cook for 8 min.

    Step 23

    Our healthy ragi upma is ready to serve.

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