Ragi roti / mudde

One serving of Ragi roti / mudde — 1 roti, 40 g flour — comes to 126 kcal, 2.9 g protein, 26.7 g carbs and 0.8 g fat. Scaled to 100 g it works out to 229 kcal and 5.3 g protein, which makes it not a meaningful protein source on its own for a grain & staple item. That single serving is about 8.4% of a 1,500 kcal day and 6.3% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.

Walking off Ragi roti / mudde takes roughly 3,150 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹3 a serving it costs about ₹20.7 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It works at lunch and dinner. It's a daily staple in most Indian kitchens.

If you want variety without changing the macros much, the closest swaps in the grain & staple category are Appam, Bajra roti (pearl millet), Brown / whole wheat bread, White bread — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.