Ragi is genuinely useful. The superfood version of it is oversold. Here is what holds up, and where the claims outrun the evidence.
IFCT 2017 puts ragi at about 364mg calcium per 100g, high for a grain. It adds to your intake. It does not fix a deficiency.
Roughly 11.18g per 100g, in the same band as atta, bajra and jowar. Ragi is not a fibre upgrade. It is a fibre alternative.
Pure ragi has no gluten. If you avoid gluten strictly, still read blend labels and ask about shared mills and shared vessels.
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Dosa, idli, roti, mudde, malt. Same flour, different textures entirely, which is why one bad ragi dish should not decide it.
Ragi changes the flour, not the dish. A ragi cake is still a cake. Judge the whole recipe, not the one ingredient in it.
You do not need a grain overhaul. Start with one or two ragi meals a week, alongside dal, curd and the food you already eat.