Ragi vs Bajra vs Jowar: Calcium, Iron, Protein and Fibre per 100 g (IFCT 2017)
Ragi, bajra and jowar are the three millets Indian kitchens name most. This guide compares them with wheat atta and raw milled rice per 100 g, using the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017): energy, protein and fibre from Table 1, then calcium, iron, magnesium, zinc and potassium from Table 5, then what 40 g of each holds by our arithmetic. It reports the grain, not how much the body absorbs, which IFCT does not report.
The short answer
By IFCT 2017, per 100 g of raw grain, ragi has far more calcium than the others: 364 mg, against 27.35 mg for bajra, 27.60 mg for jowar, 30.94 mg for wheat atta and 7.49 mg for raw milled rice. Bajra has the most iron at 6.42 mg, then ragi at 4.62 mg, wheat atta at 4.10 mg and jowar at 3.95 mg. Bajra also has the most protein (10.96 g) and fibre (11.49 g) of the six rows, and ragi has the least protein of the millets here at 7.16 g. Energy is close: 321 kcal for ragi, 348 for bajra, 334 for jowar, 320 for atta and 356 for rice. Our reading: each millet leads on a different nutrient, so the table is a comparison of rows, not a ranking of foods.
Energy, protein and fibre per 100 g
Each row is one IFCT 2017 Table 1 row (proximate principles and dietary fibre), per 100 g edible portion as listed in the book, mean values as printed. Energy is the book's kilojoules divided by 4.184, to the nearest kcal. Fibre is the Total Dietary Fibre (FIBTG) column. All grains are raw.
| Grain (IFCT 2017 row) | Energy per 100 g | Protein per 100 g | Total dietary fibre per 100 g |
|---|---|---|---|
| Ragi (the grain, raw) (A010) | 321 kcal | 7.16 g | 11.18 g |
| Bajra (A003) | 348 kcal | 10.96 g | 11.49 g |
| Jowar (A005) | 334 kcal | 9.97 g | 10.22 g |
| Varagu (kodo millet) (A017) | 332 kcal | 8.92 g | 6.39 g |
| Wheat flour, atta (A019) | 320 kcal | 10.57 g | 11.36 g |
| Rice, raw, milled (A015) | 356 kcal | 7.94 g | 2.81 g |
Calcium and iron per 100 g
Each row is one IFCT 2017 Table 5 row (minerals and trace elements), the Calcium (CA) and Iron (FE) columns, in mg per 100 g edible portion as listed in the book, mean values as printed.
| Grain (IFCT 2017 row) | Calcium per 100 g | Iron per 100 g |
|---|---|---|
| Ragi (the grain, raw) (A010) | 364 mg | 4.62 mg |
| Bajra (A003) | 27.35 mg | 6.42 mg |
| Jowar (A005) | 27.60 mg | 3.95 mg |
| Varagu (kodo millet) (A017) | 15.27 mg | 2.34 mg |
| Wheat flour, atta (A019) | 30.94 mg | 4.10 mg |
| Rice, raw, milled (A015) | 7.49 mg | 0.65 mg |
Magnesium, zinc and potassium per 100 g
The Magnesium (MG), Zinc (ZN) and Potassium (K) columns of the same Table 5 rows, in mg per 100 g, mean values as printed.
| Grain (IFCT 2017 row) | Magnesium per 100 g | Zinc per 100 g | Potassium per 100 g |
|---|---|---|---|
| Ragi (the grain, raw) (A010) | 146 mg | 2.53 mg | 443 mg |
| Bajra (A003) | 124 mg | 2.76 mg | 365 mg |
| Jowar (A005) | 133 mg | 1.96 mg | 328 mg |
| Varagu (kodo millet) (A017) | 122 mg | 1.65 mg | 94 mg |
| Wheat flour, atta (A019) | 125 mg | 2.85 mg | 311 mg |
| Rice, raw, milled (A015) | 19.30 mg | 1.21 mg | 108 mg |
Only rows measured in 5 or 6 regions are used: ragi and varagu are measured in 5 regions and the other four rows in 6. IFCT also lists samai (little millet, A016), but its magnesium cell is blank, so it is left out of these tables, and it lists quinoa (1 region) and amaranth seed, which are not millets and are not compared here.
What 40 g holds, with a weight we chose
IFCT lists grain per 100 g, so a serving needs a weight, and 40 g of raw grain or flour is ours. Each figure is the value per 100 g times 40, divided by 100, to the nearest 0.01 g or mg. These are raw-weight values, not a cooked roti.
| Serving (weight is ours) | Protein | Fibre | Calcium | Iron |
|---|---|---|---|---|
| 40 g ragi grain, raw (A010) | 2.86 g | 4.47 g | 145.60 mg | 1.85 mg |
| 40 g bajra (A003) | 4.38 g | 4.60 g | 10.94 mg | 2.57 mg |
| 40 g jowar (A005) | 3.99 g | 4.09 g | 11.04 mg | 1.58 mg |
| 40 g varagu (A017) | 3.57 g | 2.56 g | 6.11 mg | 0.94 mg |
| 40 g wheat flour (atta) (A019) | 4.23 g | 4.54 g | 12.38 mg | 1.64 mg |
| 40 g raw milled rice (A015) | 3.18 g | 1.12 g | 3.00 mg | 0.26 mg |
What the numbers say
- Ragi leads on calcium. 364 mg per 100 g against 30.94 mg for wheat atta, so 40 g of ragi holds about 145.60 mg and 40 g of atta about 12.38 mg.
- Bajra leads on iron, protein and fibre in this set. 6.42 mg of iron, 10.96 g of protein and 11.49 g of fibre per 100 g, so 40 g holds about 2.57 mg of iron.
- Jowar and bajra are close to wheat atta on calcium. 27.60 mg and 27.35 mg per 100 g against 30.94 mg for atta. Jowar has 3.95 mg of iron, the lowest of the three millets here and a little below atta's 4.10 mg.
- Raw milled rice is lowest on all of these rows. 7.49 mg of calcium, 0.65 mg of iron and 2.81 g of fibre per 100 g.
For the full rankings, see calcium-rich vegetarian foods, iron-rich vegetarian foods, magnesium-rich vegetarian foods, zinc-rich vegetarian foods and high-fibre vegetarian foods; for potassium, see potassium-rich foods; for thiamine, riboflavin and niacin in ragi, atta and rice, see B vitamin rich vegetarian foods. For these millets and weight loss, see millets vs rice and wheat for weight loss.
What the guidelines and requirement tables say
The Dietary Guidelines for Indians 2024 say (PDF page 23) that at least half of the recommended cereals should be whole grains such as millets, "which are rich sources of micronutrients such as vitamins and minerals", and that millets can be consumed to the extent of 30%–40% of total recommended cereals in raw weight. They also say (PDF page 19) that different types of cereals, millets and pulses have different nutrient profiles, so a variety is recommended daily. The ICMR-NIN 2020 brief note on nutrient requirements for Indians (PDF page 6) lists, in its Table 3 (males) and Table 4 (females), a calcium RDA of 1000 mg for both, with an EAR of 800 mg; an iron RDA of 19 mg and 29 mg, with EARs of 11 mg and 15 mg; a magnesium RDA of 440 mg and 370 mg, with EARs of 370 mg and 310 mg; and a zinc RDA of 17 mg and 13.0 mg, with EARs of 14 mg and 11 mg. This page quotes these figures as written and does not turn the table values into a share of them: they are targets for a day, and a table of grains does not tell you what you eat or absorb.
What this page leaves out
- Absorption and cooking: IFCT 2017 reports the minerals in the raw grain, not how much the body takes up or what is left in a cooked roti, dosa or porridge, and we did not read a source that gives this for Indian foods.
- Cooked and ground foods with no IFCT row (ragi roti, ragi mudde, bajra roti, jowar roti), and packaged or fortified products.
- Millets not compared here: samai (a blank magnesium cell), foxtail millet and other millets with no 5-or-6-region row, and the other minerals and vitamins in the same tables.
- How much of any millet to eat: the guideline figures above are quoted, not recommended by this page.
- Whether you have enough of any nutrient: only a doctor or registered dietitian can tell you that.
A note on health
This article is general educational content, not medical advice. It does not say that any grain prevents or treats any condition. If you are pregnant or breastfeeding, follow a restricted diet, have a medical condition, take medicines or supplements or have been told a nutrient is low, talk to a doctor or registered dietitian about your own situation before changing your diet.
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Join the NYUS waitlistFrequently asked questions
Which has the most calcium: ragi, bajra or jowar?
In IFCT 2017 Table 5, per 100 g of raw grain, ragi has 364 mg of calcium (A010), against 27.35 mg for bajra (A003), 27.60 mg for jowar (A005), 30.94 mg for wheat atta (A019) and 7.49 mg for raw milled rice (A015). Ragi is measured in 5 regions and the others in 6.
Which has the most iron: ragi, bajra or jowar?
Per 100 g, bajra has 6.42 mg of iron (A003), ragi 4.62 mg (A010) and jowar 3.95 mg (A005), against 4.10 mg for wheat atta (A019) and 0.65 mg for raw milled rice (A015). IFCT 2017 reports the iron in the grain, not how much the body absorbs.
How much calcium and iron are in 40 g of ragi, bajra or jowar flour?
By our arithmetic from IFCT 2017, 40 g of ragi holds about 145.60 mg of calcium and 1.85 mg of iron, 40 g of bajra 10.94 mg and 2.57 mg, and 40 g of jowar 11.04 mg and 1.58 mg. The 40 g weight is ours, and the values are for the raw grain or flour, not a cooked roti.
What do the Dietary Guidelines for Indians say about millets?
The Dietary Guidelines for Indians 2024 (ICMR-NIN) say that at least half of the recommended cereals should be whole grains such as millets, and that millets can be consumed to the extent of 30%–40% of total recommended cereals in raw weight (PDF page 23). They also say that different cereals, millets and pulses have different nutrient profiles, so a variety is recommended daily (PDF page 19). This page quotes them and gives no advice of its own.
How much calcium and iron do I need?
The ICMR-NIN 2020 brief note (PDF page 6) lists a calcium RDA of 1000 mg for males and females, with an EAR of 800 mg, and an iron RDA of 19 mg for males and 29 mg for females, with EARs of 11 and 15 mg. This page does not say whether you are getting enough. If you take supplements or medicines, or have a medical condition, ask a doctor or registered dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1 (Proximate Principles and Dietary Fibre), Energy (ENERC, kJ), Protein (PROTCNT) and Total Dietary Fibre (FIBTG) columns, per 100 g edible portion, rows opened and read from the PDF on 24 Oct 2026: A003, A005, A010, A015, A017 (PDF page 41); A019 (PDF page 42). Table 5 (Minerals and Trace Elements), Magnesium (MG), Zinc (ZN) and Potassium (K) columns: A003, A005, A010, A015, A017 (PDF page 152); A019 (PDF page 154); Calcium (CA) and Iron (FE) columns: A003, A005, A010, A015, A017 (PDF page 151); A019 (PDF page 153).
- ICMR-NIN, Nutrient Requirements for Indians 2020, brief note, Tables 3 and 4, PDF page 6.
- ICMR-NIN, Dietary Guidelines for Indians 2024, PDF pages 19 and 23.
The serving weight and the serving figures are NYUS's own arithmetic, and every sentence starting "Our reading" is NYUS opinion, not from a study. Names in brackets are our matching to the IFCT row names.