Dalia Calories: Per 100g, 1 Bowl, 1 Katori, With Milk & Nutrition Facts

Written by Asfia Fatima, Chief Dietitian at Clearcals

Dalia (also spelled daliya) is one of India's most widely eaten breakfast grains — and one of the most-searched foods on Google for calorie information. Whether you're tracking a weight-loss plan or a weight-gain diet, knowing the exact calories in dalia by serving size matters.

This guide covers every common serving: per 100g, 1 bowl, 1 katori, with milk, khichdi, and upma — all backed by nutritional data.

Dalia Calories Per 100g

100g of cooked plain dalia contains 111 kcal, 3.6g protein, 22g carbohydrates, and 0.4g fat.

Raw dalia is calorie-dense because it hasn't absorbed water during cooking. When cooked, dalia expands roughly 3× in volume, which is why cooked values are much lower per 100g than raw values.

Dalia Calories Per Bowl and Per Katori

1 bowl of cooked dalia (200g) = 222 kcal, 7.2g protein. 1 katori of cooked dalia (150g) = 167 kcal, 5.4g protein.

These values are for plain cooked dalia prepared with water and no added oil, ghee, or vegetables.

Dalia With Milk Calories (Doodh Dalia / Dudh Dalia)

Dalia with milk (doodh dalia or dudh dalia) is a popular breakfast preparation across North India, especially for children and athletes. 200g of dalia cooked in milk contains 226 kcal, 7.2g of protein.

The macronutrient split for a 200g serving of dalia with milk is: 56% carbohydrates, 13% protein, 31% fat.

Dalia Protein Per 100g

Dalia is a moderate-protein grain. Cooked plain dalia provides 3.6g of protein per 100g. Dalia cooked with milk boosts protein to approximately 3.6–4g per 100g due to milk's protein contribution.

For those tracking protein intake, pairing dalia with milk, eggs, or paneer significantly increases the protein per meal.

Dalia Khichdi Calories

1 bowl (200g) of dalia khichdi = 283 kcal, approximately 9g protein.

Dalia khichdi is made by cooking broken wheat with moong dal, vegetables, and a small amount of ghee or oil. The macronutrient split is approximately 61% carbs, 13% protein, 26% fat — making it a well-balanced meal with more protein than plain dalia due to the lentil content.

Dalia Upma Calories

1 bowl (200g) of dalia upma = 160 kcal, approximately 5g protein.

Dalia upma is the lightest dalia preparation by calorie count, making it a popular choice for weight-loss diets. The lower calorie count compared to dalia khichdi comes from the absence of lentils and typically less added fat.

Dalia Calories by Serving Size — Master Table

Jo ka Dalia / Jau ka Dalia (Barley Dalia)

Jo ka dalia and jau ka dalia refer to barley dalia — broken barley — which is distinct from the more common wheat dalia. Barley dalia is higher in fibre and has a lower glycaemic index than wheat dalia.

Barley dalia takes longer to cook and has a chewier texture. It is especially recommended for people with diabetes or those seeking better blood sugar control because of its significantly lower glycaemic index.

Dalia vs Roti — Which Has Fewer Calories?

1 medium roti (30g) = approximately 90 kcal. 1 katori of plain dalia (150g) = 167 kcal.

Per gram of weight, dalia and roti have similar calorie density. However, a single katori of dalia delivers significantly more fibre and keeps you full longer than an equivalent calorie portion of roti. For weight loss, dalia's higher satiety per serving is an advantage.

Dalia vs Oats — Calories and Nutrition

Oats are lower in calories per 100g when cooked because they absorb more water. Dalia is higher in fibre and has a slightly lower glycaemic index than oats. Both are excellent breakfast options for weight management, though oats may be preferable if calorie restriction is the primary goal.

Is Dalia Good for Weight Loss?

Yes. Plain cooked dalia or dalia upma is one of the best breakfast choices for weight loss because it is high in fibre (keeps you full), moderate in calories, and low in fat. A 200g bowl of plain dalia contains only 222 kcal — lower than two parathas or a plate of poha with oil.

Best Time to Eat Dalia for Weight Loss

The best time to eat dalia for weight loss is breakfast or lunch. Eating dalia in the morning provides sustained energy throughout the day without a blood sugar spike, thanks to its low glycaemic index. Consuming it at lunch helps avoid post-meal hunger before dinner.

Avoid eating dalia khichdi at dinner if you are in a calorie deficit — the 283 kcal/bowl is manageable, but the carbohydrate load closer to bedtime is better suited to active days.

Is Dalia Good for Weight Gain?

Yes, dalia can support weight gain when consumed in larger portions or calorie-dense preparations. To use dalia for weight gain, cook it with full-fat milk, add nuts, ghee, or jaggery, and increase serving size to 300g (333 kcal for plain, ~340 kcal for milk dalia).

The key to weight gain with dalia is a calorie surplus. On its own, plain dalia is not calorie-dense enough for significant weight gain — but with additions, it can be a nutritious part of a weight-gain meal plan.

Full Nutrition Profile of Dalia (Daliya)

Health Benefits of Dalia

Dalia is made from whole wheat broken into coarse pieces, which means it retains the wheat bran and germ — both rich in fibre, B vitamins, and minerals. The high fibre content (4.5g/100g cooked) supports digestion, reduces LDL cholesterol, and contributes to long-lasting satiety. Its moderate glycaemic index makes it suitable for people managing blood sugar. The iron content (1.4mg/100g) contributes to daily requirements, and the B-vitamin profile supports energy metabolism.

Dalia for Diabetes

Dalia is generally safe for people with diabetes. Its glycaemic index of approximately 45 (cooked) is lower than that of white rice (~70) and comparable to that of whole wheat roti (~50). The fibre content slows glucose absorption, preventing sharp post-meal blood sugar spikes. Barley dalia (jo ka dalia) is an even better choice for diabetes management due to its GI of approximately 25.

Track Dalia Calories With the Hint App

Counting dalia calories manually is error-prone because the preparation method, serving size, and additions (ghee, milk, vegetables, dal) all affect the calorie total significantly. The Hint app lets you log dalia by preparation type and serving size — plain dalia, dalia khichdi, dalia upma, dalia with milk — so your food diary reflects what you actually ate.

Hint Pro includes expert-designed meal plans that incorporate dalia into weight-loss and weight-gain diets with pre-calculated calorie targets. Hint Premium gives you unlimited access to registered dietitians who can build a personalised dalia-based meal plan based on your health goals.

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About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management. She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

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