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Dalia Calories, Nutrition and Health Benefits
Dalia, also known as broken wheat, bulgur wheat, or cracked wheat, is a time-tested staple in Indian kitchens.
Whether prepared sweet with milk or savory with vegetables and spices, dalia is a wholesome grain packed with nutrients.
In this blog, we explore dalia calories, nutrition, and health benefits, while answering common questions about its role in weight loss, diabetes, muscle gain, and more.
Dalia Calories
The calorie content of dalia depends on its preparation. Here’s a quick breakdown of calories in cooked plain dalia based on quantity and serving size.
| Plain Dalia Quantity (in grams) | Dalia Calories (kcal) |
|---|---|
| Small cup (100 grams) | 111 |
| Medium cup (200 grams) | 222 |
| Large cup (300 grams) | 333 |
Use the Hint app to log your dalia-based meals with precision and track how they align with your calorie goals.
Dalia Nutrition
Dalia is made from whole wheat, which means it retains the bran, endosperm, and germ, making it a complex carbohydrate rich in fibre, B vitamins, iron, and magnesium.
Its low glycemic index makes it suitable for sustained energy release and blood sugar control.
Dalia Protein
While dalia is not a high-protein food on its own, it still contains about 3.6 grams of protein per 100 grams of cooked dalia. When combined with milk, lentils, or paneer, its protein value improves significantly.
| Plain Dalia Quantity (in grams) | Dalia Protein (grams) |
|---|---|
| Small cup (100 grams) | 3.6 |
| Medium cup (200 grams) | 7.2 |
| Large cup (300 grams) | 10.9 |
Track protein easily with Hint Pro to support muscle gain or fat loss.
Dalia Benefits
- Supports digestion: High fibre content promotes regular bowel movements.
- Good for heart health: Low in fat and cholesterol.
- Regulates blood sugar: Slow-digesting carbs stabilize energy.
- Versatile and filling: Great for breakfast, lunch, or dinner.
- Budget-friendly and easy to prepare.
Is Dalia Good for Weight Loss?
Yes. Dalia is low in calories and high in fibre, which increases satiety and reduces overall calorie intake. It keeps you full for longer and curbs hunger pangs.
Best Time to Eat Dalia for Weight Loss
Breakfast or lunch is ideal. Eating dalia in the morning gives your body complex carbs to fuel your day without spiking blood sugar.
Use the Hint app to schedule and log your meals for better adherence to weight loss plans.
Is Dalia Good for Diabetes?
Absolutely. Its low glycemic index and high fibre content help manage blood glucose levels effectively.
Hint Premium offers customized diabetic meal plans featuring dalia and other glycemic-friendly foods.
Is Dalia Good for Weight Gain?
Yes, if prepared with calorie-dense ingredients like milk, ghee, jaggery, or nuts. Dalia can be a part of a healthy weight gain diet when portion sizes are increased.
Does Dalia Increase Weight?
Not inherently. It depends on how it's cooked and consumed. Plain dalia supports weight loss, while ghee-laden or sweetened versions may contribute to weight gain.
Is Dalia Good for Fatty Liver?
Yes. Dalia's complex carbs and fibre help regulate blood sugar and insulin levels, reducing fat accumulation in the liver.
Is Dalia Good for Health?
Absolutely. It is one of the most balanced and nourishing grains suitable for all age groups. It’s rich in micronutrients, easy to digest, and supports metabolic health.
Is Dalia Good for Kidney Patients?
Yes, in moderation. Plain dalia is low in sodium and phosphorus but should be consumed under medical supervision if potassium levels need to be restricted.
Is Dalia Good for Cholesterol?
Yes. Its soluble fibre content helps reduce LDL (bad cholesterol) and supports heart health.
Is Dalia Good for Creatinine?
It may be included in renal diets depending on potassium and protein allowances. Consult a dietitian via Hint Premium for personalized guidance.
Is Dalia Good for Breakfast?
Yes! Dalia is an ideal breakfast choice—it provides slow-releasing energy, supports digestion, and can be made sweet or savory depending on your taste.
Dalia vs Oats for Muscle Gain
- Dalia: More complex carbs and fibre
- Oats: Slightly higher protein
For muscle gain, both are great when combined with protein sources like milk or eggs.
Dalia vs Oats for Weight Loss
- Oats: Slightly lower in calories
- Dalia: More filling due to higher fibre
Choose dalia if you prefer Indian-style meals; oats for variety, like smoothies and pancakes.
Dalia vs Roti for Weight Loss
- Dalia: Lower GI, more filling
- Roti: Easy to portion control
Dalia is more suitable for larger meals; roti works better for lighter meals or travel.
Oats vs Dalia for Weight Gain
Both can be calorie-dense when prepared with milk, nuts, and ghee
- Oats: Smoother in texture, ideal for shakes
- Dalia: Better for traditional Indian preparations
Top Dalia Recipes
- Sweet Dalia with Milk & Sugar
- Dalia Khichdi with Moong Dal
- Vegetable Dalia Upma
Explore thousands of Indian recipes on the Hint app and see their nutritional breakdown.
Calories in Dalia with Milk
A warm and nourishing bowl of dalia cooked with milk and a touch of sweetness. High in fiber and protein, it's the perfect breakfast for sustained energy and better digestion.
1 medium cup (200 grams ) of dalia with milk and sugar contains 226 kcal. 56% of the calories come from carbohydrates, 13% are from protein, and 31% are from fat.
| Dalia with Milk Quantity (in grams) | Dalia with Milk Calories (kcal) |
|---|---|
| Small cup (100 grams) | 113 |
| Medium cup (200 grams) | 226 |
| Large cup (300 grams) | 339 |
Protein in Dalia with Milk
1 medium cup (200 grams ) of dalia with milk and sugar contains 7.2 grams of protein.
| Dalia with Milk Quantity (in grams) | Dalia with Milk Protein (grams) |
|---|---|
| Small cup (100 grams) | 3.6 |
| Medium cup (200 grams) | 7.2 |
| Large cup (300 grams) | 10.8 |
Dalia Khichdi Calories
1 medium cup (200g) of dalia khichdi contains 283 kcal. 61% of these calories are from carbs, 13% from protein, and 26% from fat.
| Dalia Khichdi Quantity (in grams) | Dalia Khichdi Calories (kcal) |
|---|---|
| Small cup (100 grams) | 142 |
| Medium cup (200 grams) | 283 |
| Large cup (300 grams) | 425 |
Dalia Upma Calories
1 medium cup (200g) of dalia upma contains 283 kcal. 61% of these calories are from carbs, 13% from protein, and 26% from fat.
| Dalia Upma Quantity (in grams) | Dalia Upma Calories (kcal) |
|---|---|
| Small cup (100 grams) | 80 |
| Medium cup (200 grams) | 160 |
| Large cup (300 grams) | 239 |
How the Hint App Helps
With the Hint app, you can:
- Log dalia and Indian recipes with accurate calorie counts
- Track macronutrients like fibre, carbs, and protein
- Monitor health conditions like diabetes, fatty liver, or PCOS
- Sync workout and wearable data for complete health tracking
Hint Pro and Hint Premium Subscriptions
- Hint Pro: Unlock advanced food insights, Pro Workouts, and tailored diet plans
- Hint Premium: Enjoy unlimited dietitian consultations, condition-specific plans, and 24/7 guidance
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Conclusion
Dalia is a nutritional powerhouse suitable for a wide range of health goals—from weight loss and diabetes management to muscle gain and heart health. Whether you're enjoying it as breakfast or dinner, dalia fits effortlessly into a balanced Indian diet.
Download the Hint app to start tracking your meals, uncover dalia recipes, and get expert guidance for your wellness journey.
