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Dalia Calories: Per 100g, 1 Bowl, 1 Katori, With Milk & Nutrition Facts
Written by Asfia Fatima, Chief Dietitian at Clearcals
TL;DR
- 100g cooked dalia (daliya): 111 kcal, 3.6g protein, 22g carbs, 4.5g fiber
- 100g raw/dry dalia: 342 kcal, 12g protein — 3× more concentrated before water absorption
- 1 bowl dalia (200g cooked): 222 kcal, 7.2g protein | 1 katori (150g): 167 kcal, 5.4g protein
- 1 bowl dalia with milk (200g): 226 kcal, 7.2g protein
- Dalia is one of the highest-fiber breakfast grains in Indian cuisine — 4.5g fiber per 100g cooked
- Track your exact dalia serving in the Hint app, which covers plain dalia, dalia with milk, khichdi, and upma
Dalia Calories Per 100g
Dalia calories per 100g (cooked): 111 kcal | Protein: 3.6g | Carbs: 22g | Fat: 0.4g | Fiber: 4.5g Raw dalia calories per 100g: 342 kcal | Protein: 12g — always check whether you're measuring raw or cooked
Dalia (also spelled daliya) is one of India's most widely eaten breakfast grains — and one of the most misreported when it comes to calories, because raw dalia and cooked dalia are nutritionally very different.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100g (cooked) | 100g | 111 kcal | 3.6g | 22g | 0.4g |
| Per 100g (raw/dry) | 100g | 342 kcal | 12g | 72g | 1.5g |
Raw dalia is calorie-dense because it hasn't absorbed water during cooking. When cooked, dalia expands to approximately 3× its dry volume — so 100g of raw dalia produces roughly 280–300g of cooked dalia. Always log the cooked weight after preparation, not the raw weight before.
50g Dalia Calories
50g dalia calories (cooked): ~56 kcal | Protein: 1.8g | 50g raw dalia calories: ~171 kcal | Protein: 6g
50g of cooked dalia has approximately 56 kcal and 1.8g protein — a very light portion, roughly a quarter of a standard breakfast bowl. 50g of raw (uncooked) dalia has approximately 171 kcal and 6g protein.
Dalia Calories Per Bowl and Per Katori
1 bowl dalia calories (200g cooked): 222 kcal | Protein: 7.2g | Carbs: 44g 1 katori dalia calories (150g cooked): 167 kcal | Protein: 5.4g | 1 katori dalia calories and protein: 167 kcal + 5.4g
1 bowl of cooked dalia (200g) = 222 kcal, 7.2g protein. 1 katori of cooked dalia (150g) = 167 kcal, 5.4g protein.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ bowl | 100g | 111 kcal | 3.6g | 22g | 0.4g |
| 1 katori (small bowl) | 150g | 167 kcal | 5.4g | 33g | 0.6g |
| 1 bowl (medium) | 200g | 222 kcal | 7.2g | 44g | 0.8g |
| 1 large bowl | 300g | 333 kcal | 10.9g | 66g | 1.2g |
| 1 plate dalia | 250g | 278 kcal | 9g | 55g | 1.0g |
These values are for plain cooked dalia prepared with water and no added oil, ghee, or vegetables.
One bowl dalia calories and one katori dalia calories vary slightly depending on bowl size. The 1 katori (150g) estimate is appropriate for a standard Indian katori. A larger breakfast bowl (250–300g) can add 50–100 kcal more than the standard 200g estimate.
Dalia With Milk Calories (Doodh Dalia / Dudh Dalia)
Dalia with milk calories per 100g: 113 kcal | Protein: 3.6g | Fat: 3.5g 1 bowl dalia with milk (200g): 226 kcal | Protein: 7.2g | Calories in 100 gm dalia with milk: 113 kcal
Dalia with milk (doodh dalia or dudh dalia) is a popular breakfast preparation across North India, especially for children and post-workout recovery. A 200g bowl of dalia cooked with whole milk provides 226 kcal and 7.2g protein.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100g (dalia with milk) | 100g | 113 kcal | 3.6g | 16g | 3.5g |
| 1 katori (150g) | 150g | 170 kcal | 5.4g | 24g | 5.3g |
| 1 bowl (200g) | 200g | 226 kcal | 7.2g | 32g | 7.0g |
200g Dalia With Milk Calories
Calories in 200 gm dalia with milk: 226 kcal | Protein: 7.2g | Carbs: 32g | Fat: 7g
A 200g serving of dalia cooked with whole milk provides 226 kcal and 7.2g protein. The macronutrient split for a 200g serving is approximately 56% carbohydrates, 13% protein, 31% fat — the fat comes primarily from the milk.
Protein in dalia with milk (200g bowl): 7.2g — about the same protein as 1 medium egg. Adding a second glass of milk or stirring in protein powder can significantly boost the protein content of a dalia-with-milk breakfast.
Dalia Protein Per 100g (Dalia and Daliya)
Dalia protein per 100g (cooked): 3.6g | Daliya protein per 100g (cooked): 3.6g 100 gm dalia protein: 3.6g (cooked) | 12g (raw/dry) | Protein per 200g bowl: 7.2g
Dalia is a moderate-protein grain. Cooked plain dalia provides 3.6g of protein per 100g. "Dalia" and "daliya" refer to the same food — broken wheat — and have identical nutrition regardless of spelling.
| Preparation | Protein per 100g | Protein per 200g bowl |
|---|---|---|
| Plain cooked dalia | 3.6g | 7.2g |
| Dalia with milk | 3.6–4g | 7.2–8g |
| Dalia khichdi | ~4.5g | ~9g |
| Raw/dry dalia | 12g | 24g |
Daliya Protein Per 100g
Daliya protein per 100g: 3.6g (cooked) | 12g (raw) | 100 gm daliya protein: 3.6g cooked
"Daliya" is an alternate Hindi spelling of dalia — both refer to the same broken wheat grain. 100g of cooked daliya provides 3.6g protein, 111 kcal, 22g carbohydrates, and 4.5g dietary fiber.
Per 100g, raw/dry daliya contains 12g of protein — but this is the concentrated dry weight before the grain absorbs water during cooking. When you cook 100g of raw daliya, it produces ~280–300g of cooked daliya, which contains the same 12g total protein distributed across a larger cooked mass.
100 gram daliya mein kitna protein hota hai? (दलिया में कितना प्रोटीन होता है?) 100 ग्राम पके हुए दलिया में 3.6g protein होती है। 100 ग्राम कच्चे (raw) दलिया में 12g protein होती है। एक कटोरी (150g) पके दलिया में 5.4g protein और एक बाउल (200g) में 7.2g protein होती है।
For those tracking protein intake, pairing dalia with milk, eggs, or paneer significantly increases the protein content of the meal. Dalia khichdi (with moong dal) is the best preparation for maximising protein in a single bowl.
Dalia Khichdi Calories
1 bowl dalia khichdi (200g): 283 kcal | Protein: ~9g | Best high-protein dalia preparation
1 bowl (200g) of dalia khichdi = 283 kcal, approximately 9g protein.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100g | 100g | 142 kcal | 4.5g | 22g | 3.5g |
| 1 katori (150g) | 150g | 213 kcal | 6.8g | 33g | 5.3g |
| 1 bowl (200g) | 200g | 283 kcal | 9g | 44g | 7.0g |
Dalia khichdi is made by cooking broken wheat with moong dal, vegetables, and a small amount of ghee or oil. The moong dal adds both protein and fiber, making khichdi the most nutritionally balanced dalia preparation and the best choice for those trying to maximise protein intake from a single dalia meal.
Dalia Upma Calories
1 bowl dalia upma (200g): 160 kcal | Protein: ~5g — lightest dalia preparation by calorie count
1 bowl (200g) of dalia upma = 160 kcal, approximately 5g protein.
| Serving | Weight | Calories | Protein |
|---|---|---|---|
| Per 100g | 100g | 80 kcal | 2.5g |
| 1 katori (150g) | 150g | 120 kcal | 3.8g |
| 1 bowl (200g) | 200g | 160 kcal | 5g |
Dalia upma is the lightest dalia preparation by calorie count, making it a popular choice for weight loss breakfasts. The lower calorie count (vs khichdi) comes from using water, vegetables, and minimal oil rather than ghee and lentils.
Dalia Calories by Serving Size — Master Table
| Preparation | Per 100g | 1 Katori (150g) | 1 Bowl (200g) |
|---|---|---|---|
| Plain cooked dalia | 111 kcal | 167 kcal | 222 kcal |
| Dalia with milk | 113 kcal | 170 kcal | 226 kcal |
| Dalia khichdi | 142 kcal | 213 kcal | 283 kcal |
| Dalia upma | 80 kcal | 120 kcal | 160 kcal |
Jo ka Dalia / Jau ka Dalia (Barley Dalia)
Jo ka dalia calories (cooked per 100g): ~95–123 kcal | GI: ~25 — one of the lowest-GI breakfast grains Calories in jo ka dalia with milk (200g): ~200–220 kcal | Protein: ~6–8g
Jo ka dalia and jau ka dalia refer to barley dalia — broken barley — which is distinct from the more common wheat dalia. Barley dalia has a significantly lower glycemic index (~25 vs ~45 for wheat dalia) due to its high beta-glucan fiber content.
| Type | Per 100g (cooked) | Fiber per 100g | GI |
|---|---|---|---|
| Wheat dalia (broken wheat) | 111 kcal | 4.5g | ~45 |
| Barley dalia (jo ka / jau ka dalia) | ~95–123 kcal | ~6g | ~25 |
Barley dalia takes longer to cook and has a chewier texture. It is especially recommended for people managing blood sugar, cholesterol, or PCOS — the beta-glucan fiber in barley is one of the most clinically studied fibers for improving post-meal blood sugar response. "Jo" and "jau" both mean barley in Hindi.
Calories in jo ka dalia with milk: A 200g bowl of jo ka dalia prepared with whole milk provides approximately 200–220 kcal and 6–8g protein, depending on the milk ratio.
Dalia vs Roti — Which Has Fewer Calories?
1 medium roti (30g) = approximately 90 kcal. 1 katori of plain dalia (150g) = 167 kcal.
| Food | Serving | Weight | Calories | Protein | Fibre |
|---|---|---|---|---|---|
| Dalia (plain, cooked) | 1 katori | 150g | 167 kcal | 5.4g | 6.8g |
| Roti (wheat, no oil) | 1 medium | 30g | 90 kcal | 2.7g | 1.5g |
| Roti (wheat, no oil) | 2 medium | 60g | 180 kcal | 5.4g | 3.0g |
Per gram of weight, dalia and roti have similar calorie density. However, a single katori of dalia delivers far more fiber and has substantially higher satiety due to its higher water content and fiber volume. Two rotis provide similar calories to one katori of dalia — but dalia gives you more than double the fiber and keeps you fuller for longer.
Dalia vs Oats — Calories and Nutrition
| Food | Per 100g (cooked) | Protein | Fibre | GI |
|---|---|---|---|---|
| Dalia (plain cooked) | 111 kcal | 3.6g | 4.5g | ~45 |
| Oats (plain cooked) | 71 kcal | 2.4g | 1.7g | ~55 |
Oats are lower in calories per 100g when cooked because they absorb more water. Dalia is higher in fiber and protein per 100g than cooked oats, and has a lower glycemic index (~45 vs ~55). For the Indian palette and those prioritising fiber and protein density, dalia is often the stronger nutritional choice between the two.
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 fiber (4.5g/100g), moderately low in calories (111 kcal/100g cooked), and has a low glycemic index (~45) that keeps blood sugar stable and prevents hunger spikes.
A 200g bowl of plain dalia for breakfast — at only 222 kcal — will keep most adults satisfied for 3–4 hours due to its high fiber and water content.
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, and the high fiber content reduces total food intake throughout the day.
| Time | Recommended Preparation | Why |
|---|---|---|
| Breakfast | Dalia with milk or plain dalia upma | Sustained energy, high satiety |
| Lunch | Dalia khichdi | Balanced macros, lentil protein |
| Dinner | Plain dalia (small portion) | Lighter option if hungry |
Avoid eating dalia khichdi at dinner if you are in a calorie deficit — the 283 kcal/bowl is manageable, but the portion size at dinner can make calorie tracking harder than eating a smaller, leaner preparation.
Is Dalia Good for Weight Gain?
Yes, dalia can support weight gain when consumed in larger portions or calorie-dense preparations.
| Preparation for Weight Gain | Per 300g | Calories | Protein |
|---|---|---|---|
| Dalia with milk + 10g ghee | 300g | ~430 kcal | 10g |
| Dalia khichdi (large bowl) | 300g | ~425 kcal | 13g |
| Dalia with milk + nuts + jaggery | 300g | ~480 kcal | 11g |
The key to weight gain with dalia is a calorie surplus. On its own, plain dalia is not calorie-dense enough to drive weight gain — combine it with full-fat milk, ghee, dried fruits, or nuts to increase the calorie and nutrient density of each serving.
Full Nutrition Profile of Dalia (Daliya)
| Nutrient | Per 100g (cooked) | Per 200g bowl | % Indian RDA |
|---|---|---|---|
| Calories | 111 kcal | 222 kcal | 6% |
| Protein | 3.6g | 7.2g | 7% |
| Carbohydrates | 22g | 44g | 7% |
| Fat | 0.4g | 0.8g | 1% |
| Fibre | 4.5g | 9g | 18% |
| Iron | 1.4mg | 2.8mg | 8% |
| Calcium | 30mg | 60mg | 5% |
| Sodium | 5mg | 10mg | — |
Dalia's most notable nutritional strength is its fiber content — 4.5g per 100g cooked provides 18% of the Indian RDA for fiber in a single bowl, making it one of the highest-fiber breakfast grains in common Indian use.
Health Benefits of Dalia
Dalia is made from whole wheat broken into coarse pieces, which means it retains the wheat bran and germ — the nutrient-dense outer layers that are removed in refined flour (maida). Key health benefits include:
- High satiety: The combination of fiber and water content keeps you fuller longer, reducing overall calorie intake across the day
- Stable blood sugar: GI of ~45 means a slower, more controlled blood sugar rise compared to refined grain breakfasts
- Gut health: 4.5g fiber per 100g supports bowel regularity and beneficial gut bacteria
- Iron-rich: 1.4mg iron per 100g helps support red blood cell production — particularly useful for women and vegetarians
- Weight management: Low calorie density (111 kcal/100g cooked) with high volume makes dalia one of the most satiating low-calorie breakfast options available
Dalia for Diabetes
Dalia is generally safe for people with diabetes. Its glycaemic index of approximately 45 (cooked) is lower than most common Indian breakfast grains, including white rice (~72) and even wheat roti (~70). The high fiber content further slows carbohydrate absorption.
For diabetics:
- Choose plain dalia upma or dalia khichdi over dalia with milk and jaggery
- Keep portion size to 1 katori (150g) per serving
- Pair with a protein source (egg, paneer, dal) to further slow glucose absorption
- Jo ka dalia (barley dalia, GI ~25) is an even better option for blood sugar management
Track Dalia Calories with Hint App v2.0
Hint App version 2.0 makes tracking dalia more accurate than any manual calorie count:
- Apple Health sync (iOS) — Hint v2.0 automatically pulls your workout and step data from Apple Health, including Garmin and Apple Watch data. Your activity-based calorie burn is reflected in your nutrition dashboard in real time alongside your dalia breakfast log — so you can see your net calorie balance instantly.
- Google Health Connect sync (Android — coming this month) — the same automatic activity sync rolls out to Android users.
- Free AI insights — Hint's AI analyses your nutrition log and delivers personalised insights at no cost. If your dalia breakfast is high in carbohydrates but low in protein for your goal (e.g. muscle gain or post-workout recovery), Hint flags it and suggests pairing options — like adding a boiled egg or increasing milk quantity.
- Custom recipes — log your exact dalia preparation: plain cooked, dalia with milk, khichdi, or upma — including added ghee, jaggery, nuts, or vegetables — as a saved custom recipe for one-tap logging.
- Trend charts (Pro & Premium) — view your weekly calorie intake trend and track whether your dalia meals are consistently hitting your daily calorie and fiber targets.
- 300+ strength training workouts with guided videos — previously Pro-only, now free for all users.
Hint Pro: Personalised diet plans, detailed nutrient tracking, and weekly progress insights. Hint Pro includes expert-designed meal plans that incorporate dalia into weight-loss and weight-gain programmes.
Hint Premium: All Pro features plus unlimited dietitian consultations and condition-specific nutrition plans.
Frequently Asked Questions
How many calories are in cooked dalia per 100g? 100g of cooked plain dalia has 111 kcal, 3.6g protein, 22g carbohydrates, and 4.5g dietary fiber. Always use the cooked weight when logging dalia — raw dalia has 342 kcal per 100g before water absorption.
What is the protein in dalia per 100g? 3.6g per 100g cooked. Raw/dry dalia has 12g protein per 100g but this concentrates to ~3.6g per 100g after cooking (because cooked weight is ~3× the dry weight). A 200g bowl of cooked dalia provides 7.2g total protein.
ek katori daliya mein kitni calories hoti hain? (एक कटोरी दलिया कैलोरी) एक कटोरी (150g) पके हुए दलिया में 167 kcal और 5.4g protein होती है। एक बाउल (200g) में 222 kcal होती है।
100 gram daliya mein kitna protein hota hai? (दलिया प्रोटीन प्रति 100 ग्राम) 100 ग्राम पके दलिया में 3.6g protein होती है। 100 ग्राम कच्चे दलिया में 12g protein होती है। एक कटोरी (150g) पके दलिया में 5.4g और एक बाउल (200g) में 7.2g protein मिलती है।
Is dalia better eaten raw or cooked for protein? Protein quantity is identical — cooking doesn't destroy protein. However, cooked dalia is far easier to digest, and the expanded volume means you eat more food with the same protein content. Always log the cooked weight.
What are the calories in dalia with milk vs plain dalia? Very similar — plain cooked dalia is 111 kcal/100g; dalia with milk is 113 kcal/100g. The difference is in fat and carb composition: milk adds fat and lactose carbohydrates while the overall calorie count barely changes. The protein content (3.6g/100g) is also nearly identical for both preparations.
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Scientific References
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- Würsch P, Pi-Sunyer FX. The role of viscous soluble fiber in the metabolic control of diabetes. Diabetes Care. 1997;20(11):1774–1780. PMID: 9353622
- Wolever TM, Jenkins DJ, Jenkins AL, Josse RG. The glycemic index: methodology and clinical implications. Am J Clin Nutr. 1991;54(5):846–854. PMID: 1951155
- Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all-cause and cause-specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353:i2716. PMID: 27301975
- Ye EQ, Chacko SA, Chou EL, Kugizaki M, Liu S. Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain. J Nutr. 2012;142(7):1304–1313. PMID: 22649266
- Tosh SM. Review of human studies investigating the post-prandial blood-glucose lowering ability of oat and barley food products. Eur J Clin Nutr. 2013;67(4):310–317. PMID: 23422921
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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 specialises in evidence-based diet planning for weight loss, diabetes, and metabolic health. At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals through personalised, science-backed dietary guidance.
Connect with Asfia on LinkedIn
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