Rajgira Atta (Amaranth Flour): Benefits & Nutrition

Rajgira Atta is flour made by grinding amaranth seeds. Across India, these seeds are known as rajgira. 

In Gujarat households, it is known as rajgara no lot. This flour is naturally gluten-free and grain-like, but not an actual grain. That is why almost every Hindu family consumes it during vrat and upvas.

Gujarati kitchens make soft farali rotis, warm halwa, and crunchy chikki with this ingredient.

This blog explains what rajgira is, which lot you should buy for which dish, what the nutrition data says, and how to cook vrat or regular dishes.

Key Takeaways

• Rajgira is ground amaranth seeds. Rajgira atta, amaranth flour, and rajgara no lot are all the same thing.

• It is one of the few seeds used like a grain, and it is also naturally gluten-free.

• 100 g of this flour provides about 13 g of protein, 7.6 mg of iron, and 233 mg of magnesium.

• Rajgira raises blood sugar quickly on its own. To avoid this, combine 1 part of rajgira flour with 3 parts of wheat atta.

• Use finely ground flour for rotis and puris, and roughly ground flour for halwa or laddu.

What Is Rajgira?

Rajgira are the tiny, cream-colored seeds from the amaranth plant. Every seed is smaller than a mustard seed. 

It is also known as ramdana in Hindi, which people refer to as "God's grain".

What Are the Differences Between Rajgira Seeds, Puffed Rajgira, and Rajgira Atta?

• Rajgira seeds: Completely raw, whole seeds. You can cook them like porridge, halwa, or pop them like makhana and murmura.
• Puffed rajgira: Amaranth seeds popped in a hot, dry kadhai, like small popcorn or makhana. Puffed seeds are best for light ladoos and chikki.
• Rajgira atta: Amaranth seeds ground into fine or coarse flour. Use this flour to make rotis, puris, sheero, raab, and kadhi.

All 3 come from the same seed. The only difference is the form.

Is Rajgira Considered a Grain or a Seed?

Rajgira is not a grain, but it’s a grain-like seed that we can use like a grain. Many researchers and scientists call it a pseudo-cereal. "Pseudo" indicates "looks like". 

Wheat, rice, and bajra are true cereals that grow on grass plants. Rajgira grows on a broad-leafed plant, but it cooks and tastes exactly like a grain. 

Researchers state amaranth is a pseudocereal with good amounts of starch, protein, minerals, and dietary fiber.

What Is Rajgira Called Across India?

What Is Rajgira Flour (Rajgara no Lot)?

Rajgira flour is rajgira seeds ground into fine or coarse atta. It has a light beige color and a gentle, nutty aroma.

How Is Rajgira Flour Made?

There are 2 common ways:

• Ground from raw rajgira seeds: Clean and grind the amaranth seeds. The rajgira flour is pale and perfect for rotis, puris, and kadhi.
• Ground from popped or roasted rajgira seeds: Pop or roast the amaranth seeds first, then grind them. This flour is a little darker and has a toastier aroma, which is best for ladoos and sweets.

Fine Lot vs Rough (Kakro) Lot: Which One Should You Use and Where?

This is what almost every first-time buyer thinks. Many Gujarati households usually use both flours: fine lot and rough (kakro) lot. 

Smoothly ground flour is perfect for soft rotis, parathas, and baking, while roughly ground flour is best for khichdi, halwa, and thicker dishes.

Pro Tip: If you want to buy one pack for Navratri fasting, go with a finely ground lot. It is best for almost every farali dish. 

What Does Rajgira Atta Taste Like?

Rajgira atta has nutty, earthy flavor notes with a little sweetness. It isn’t the same as wheat atta because it is gluten-free. 

Gluten is the stretchy protein that holds wheat flour together. Without it, rajgira dough feels sticky while it’s wet and cracks when you roll it. 

This is why almost every farali recipe adds boiled potato to bind the dough properly.

Rajgira Atta Nutrition (Per 100 g)

Rajgira Atta vs Wheat Atta

Rajgira Atta Benefits: What Does the Research Say?

Rich in High-Quality Plant Protein (Lysine)

Wheat and rice contain less of an amino acid called lysine. Recent research found that amaranth contains nearly double the lysine of other grains, along with higher isoleucine and leucine.

• This indicates rajgira can improve the overall protein quality of your meal.

• These seeds are especially useful if you are vegetarian and consume less protein.

(Source)

Naturally Gluten-Free

Rajgira doesn't contain gliadin. It is the part of gluten that is responsible for celiac disease.

• This makes these seeds a safe choice for people with celiac disease.
• But "gluten-free" doesn’t mean "100% safe"; one study found that 32% of unlabelled gluten-free grains contained gluten because they grew near wheat.
• If you have a wheat allergy or celiac disease, always check for a gluten-free label.

(Source)

Minerals Like Calcium, Iron, and Magnesium

Per 100g of rajgira flour contains:

• 135mg calcium

• 7.6mg iron

• 233mg magnesium

These minerals support bone strength, healthy blood circulation, and normal muscle function. 

(USDA)

Fiber and Fullness For Long Vrats

It has about 7g fiber and 13g protein per 100g. That’s how rajgira flour can keep you full for longer on a vrat day.

• A plain rajgira roti with plain curd keeps you feeling full for much longer than sabudana.

Blood Sugar

This is where many studies mention wrong information. Rajgira flour isn’t naturally a low-sugar-spike seed on its own.

• One study from Hyderabad found that popped amaranth seeds with milk spiked blood sugar strongly, almost like pure, direct sugar.

• But a roti made with 25% amaranth + 75% wheat spikes nearly the same sugar as plain wheat roti (Source)

• Another study states that cooked, popped, and roasted amaranth seeds raise blood sugar as quickly as white bread.

If you’re on diabetes medication, consult your doctor before adding this to your everyday diet, and always pair it with curd, vegetables, or dal, instead of eating it alone.

Heart Health

You may have read that rajgira helps lower cholesterol. Here are the honest reviews:

• Much research has been done only on animals.

• A hamster study proves that amaranth grain and oil can change cholesterol levels.

• But many researchers think the animal evidence is limited and inconsistent.

Why Is Rajgira Allowed in Many Vrat Traditions?

Why Rajgira Isn't Considered Anaj or Grain

Almost every Hindu vrat avoids anaj. It means you can’t eat cereal grains like wheat, rice, and jowar during a fast. 

Rajgira isn't a cereal, which is why it became popular in fasting meals. So people consider it as farali food.

Which Fasts Use Rajgira?

• Navratri: It is a 9-day fasting festival and also a peak rajgira season.

• Ekadashi: Many households observe it twice a month.

• Mahashivratri: Rajgira puri and halwa or sheero are common dishes.

• Shravan: A big one-month-long fasting festival

• Janmashtami: Rajgira halwa is a popular part of the farali diet.

Rajgira vs Singhara vs Kuttu vs Samo vs Sabudana

How to Use Rajgira Atta in Vrat Dishes 

1. Rajgira Roti or Thepla

Ingredients: 1 cup finely ground rajgira flour, 1 boiled, mashed potato, ¼ tsp rock salt, ½ tsp whole cumin seeds, warm water, ghee.

1. Combine the atta, mashed potato, salt, and whole cumin seeds. The potato behaves like glue because rajgira is gluten-free.
2. Gradually add warm water and knead a soft rajgira dough. Warm water helps to make the flour smoother.
3. Divide the dough into small balls and roll each ball between two plastic sheets or butter paper to avoid sticking or cracking.
4. Then cook the rolled dough on a hot tawa with a little ghee. For rajgira thepla, add fresh coriander leaves, green chili, and 2 tbsp curd to the dough.

2. Rajgira Puri

Ingredients: 1 cup fine rajgira flour, 1 boiled and mashed potato, rock salt to taste, a pinch of black pepper powder, water, oil to fry the puris.

1. Knead a hard dough than whole wheat roti; use very little water. Extra-soft dough soaks up more oil.

2. Let the dough rest for 10 minutes, then divide it into evenly sized small balls.

3. Roll them a little thick between two sheets of plastic or butter paper.

4. Fry one puri at a time in hot oil. Gently press them while frying so they puff.

5. Serve hot with farali aloo sabji or plain curd.

3. Rajgara no Sheero or rajgira halwa (Gujarati Style)

Ingredients: ½ cup rough(kakro) rajgira atta, 3 tbsp ghee, ½ cup sugar or jaggery, 1½ cups hot milk or water, green cardamom powder, chopped nuts.

1. Lightly roast the rajgira atta in ghee over a low heat for 6-8 minutes. Stir until it smells nutty and turns slightly darker.

2. Add the hot milk gradually. Keep stirring the flour as you add the milk.

3. Add sugar or jaggery and cook until the mixture thickens and the ghee starts to separate from the edges.

4. Add in crushed cardamom and chopped nuts.

4. Rajgira Raab

Ingredients: 2 tbsp rajgira atta (fine or rough), 1 tbsp ghee, 1½ tbsp jaggery powder, 1 cup water, a pinch of dry ginger powder (sonth), a pinch of cardamom powder.

1. Heat the ghee in a pan and roast the rajgira atta over low heat for 2-3 minutes, until aromatic.

2. Add the hot water along with jaggery powder or grated jaggery; stir continuously to prevent lumps.

3. Let the mixture boil for about 2-3 minutes, until it thickens to a thin, porridge-like consistency.

4. Add dry ginger powder and cardamom powder, and serve hot in a cup and saucer.

Most Gujarati families drink raab on winter mornings or when someone feels low.

5. Farali Rajgira Kadhi

Ingredients: 1 cup tangy curd, 2 tbsp rajgira atta, 2 cups water, rock salt, 1 tsp grated ginger, 1 green chilli, 1 tsp sugar, 1 tbsp ghee, ½ tsp cumin seeds, curry leaves.

1. Combine the curd, rajgira flour, and water into a smooth mixture with no hard lumps.
2. Cook the mixture over medium heat, stirring continuously until it starts to boil. If you stop stirring, the kadhi will split and turn grainy.
3. Add the grated ginger, chopped chili, salt to taste, and sugar. Let the mixture simmer for 8-10 minutes.
4. In a tadka kadhai, heat ghee, add cumin seeds and curry leaves, then pour the tadka over the kadhi. Serve it hot with samak rice on the side.

6. Rajgira Ladoo or Chikki

Ingredients: 1 cup rajgira atta or puffed rajgira seeds, ¼ cup ghee, ½ cup grated jaggery, 2 tbsp chopped nuts, ¼ tsp cardamom powder.

1. Heat the ghee and roast the rajgira atta over a low flame for about 8 minutes, until it turns golden and smells nutty.

2. Turn off the gas and let it cool until warm, not hot. Hot flour melts the jaggery quickly, and you’ll get very hard ladoos.

3. Mix in the jaggery, chopped nuts, and cardamom powder. Take a small portion, press it between your fingers, and shape it into a laddu.

In Gujarati homes, rajgira chikki is a popular sweet on every Uttarayan plate in January, along with til and peanut chikki.

Should I Use Rajgira Atta Other Than Vrat Dishes?

Yes. Many Indian households use it in everyday meals.

• Combine it with wheat atta: Start with 1 part rajgira flour and 3 parts wheat flour. In one study, this 25:75 roti gave a blood sugar response almost the same as regular wheat roti.
• Baking: In regular baking recipes, you can replace up to 25% of the whole wheat flour with amaranth flour. For fully gluten-free baking, you can mix rajgira with other gluten-free flours, because you’ll get heavy cakes if you use only rajgira flour.
• For children and elders: You can make soft, well-cooked forms like raab, halwa, and ladoo for kids or elders; it’s easy to chew and digest. Use less sugar and cook the flour properly.

Side Effects of Rajgira: Who Should Be Careful?

Rajgira is safe for almost every healthy adult in normal food quantities. But you need to be careful in these cases:

• If this flour feels heavy: Many people find rajgira heavy, especially when making fried puris. Start with 1-2 rotis, and eat them with plain curd or vegetables.
• Kidney stones: Amaranth seeds are rich in oxalate, but researchers think the body might absorb little. If you have had kidney stones, consult your doctor before consuming this.
• Diabetes: Rajgira has a high glycemic index. Consult your doctor first.
• Pregnancy: You can use rajgira as a regular food, but always ask your doctor before adding it to your everyday diet plan.
• Never eat these seeds or flour raw: Raw flours aren’t heated to kill germs, so they aren't safe to eat uncooked.

How to Buy and Store Rajgira Atta

Signs of Fresh and Good-Quality Rajgira Atta

• Appearance: Light cream to pale beige. If the flour is ground from roasted seeds, it will look slightly darker.

• Fragrance: Gentle and nutty. A bitter, pale, or paint-like fragrance indicates the flour's oils have gone rancid.

• Flavor notes: A tiny pinch of flour should taste mild and gentle. A bitter taste is a warning sign.

How to Check Whether the Flour is Mixed 

Some loose rajgira flours are often mixed with cheaper flours. 

Here's a simple kitchen test to check whether the atta is clean. Pure rajgira dough cracks and doesn't stretch like whole wheat atta. 

If your dough stretches and feels elastic, it might contain wheat flours. Also, skip packs without an FSSAI license number, a pack date, or a price.

Tips to Store It Properly

• Always transfer it to an airtight steel or glass container after opening the pack, and always use a dry spoon.
• Finish it within 2-3 months of opening the pack for the best aroma and flavor.
• This flour contains oils that can go rancid. To store it longer, keep it in the fridge or freezer. It keeps the flour fresh up to six months.
• One study stored rajgira flour in airtight glass containers at room temperature for 6 months. The nutrients stayed the same, but the flavors and aroma changed after the sixth month.

What You Should Look For While Buying This

• Always look for a packaged date for fresher atta.

• Check for a valid FSSAI license number.

• Make sure you’ve purchased the right grind for your dish.

• Purchase a pack size you can finish in 2-3 months.

• Check for a clear gluten-free claim and any wheat addition.

Frequently Asked Questions

What is rajgira called in English?

Rajgira is known as amaranth in English. Its seeds are amaranth seeds, and rajgira atta is amaranth flour. In Hindi, it is also known as ramdana; in Gujarati, it is known as rajgaro, and the flour is known as rajgara no lot. 

Are rajgira and amaranth the same?

Yes. Rajgira is the Indian name for amaranth. Rajgira is the tiny seed of amaranth. Indian households consume the popped seeds or ground flour in vrat dishes during their fast.

What is rajgara no lot?

Rajgara no lot is the Gujarati name for rajgira flour. This flour is made by grinding amaranth seeds. 

Almost every Gujarati household uses it to make farali rotla, puri, sheero, and raab during vrat days. Many brands sell it in 2 grades: fine for rotis, and coarse for halwa.

Should we eat rajgira during Navratri vrat?

Yes. Rajgira is one of the most popular and common farali foods eaten during Navratri and other vrats. 

It is a grain-like cereal, not a grain, so many Indian households allow it on vrat days. Vrat rules still change by family and region, so follow your family's traditional rules.

Is rajgira atta gluten-free?

Yes. Rajgira is naturally gluten-free. But it may contain traces of wheat. If you have a wheat allergy or celiac disease, choose a pack labeled gluten-free and free of wheat in the ingredients.

Is rajgira atta good for weight loss?

It can help with a weight-loss diet, but it isn't a proper weight-loss food on its own. Rajgira is rich in protein and fiber, which may help you feel full. 

It also contains about 378 calories per 100 g, almost similar to whole wheat atta, so portion size matters a lot in a weight-loss diet.

Should a person with diabetes eat rajgira atta?

Yes, but in moderate amounts with care, and after discussing it with your doctor. Many reports show that amaranth has a high glycemic index, and one Indian report found that popped rajgira seeds with milk raised blood sugar sharply. 

A roti or paratha made with 25% rajgira and 75% whole wheat flour gave results close to plain atta roti.

Does rajgira feel heavy to digest?

For a few people, yes. Rajgira is heavy and filling. Any fried dishes made with this flour, like puri, can feel even heavier. 

Always eat 1-2 rotis first, eat them with curd or vegetables, and drink enough water. If you feel bloated after eating this, reduce the amount next time.

What are the main differences between rajgira and singhara atta?

Rajgira atta is nothing but ground amaranth seeds, while singhara atta is made from dried water chestnuts.

Rajgira is rich in protein and minerals. It makes a nutty, slightly sticky dough. Singhara is lighter and starchier. Many households combine both flours for softer farali rotis and puris.

Should I eat rajgira atta regularly?

Yes. This atta is safe to consume daily as part of a mixed diet for many healthy adults. You can also combine 1 part rajgira atta with 3 parts whole wheat atta for daily rotis. 

People with kidney stones or diabetes issues, or who are pregnant, should consult a doctor before consuming this regularly.

Is Rajgira Flour Worth Consuming Regularly?

Rajgira flour is a gluten-free grain-like seed. It has good minerals and higher protein quality than wheat. 

This is not a miracle food: it can raise blood sugar quickly, so if you eat it regularly, mix it with wheat flour or pair it with curd and vegetables.

Choose the right flour for your dishes, store it in an airtight container, and use it within a few months. 

If you want to stock up on this flour for Navratri, check out rajgira flour in smooth and rough grinds. You can also explore any farali item from our recipe collection.