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Soaking
In a Pressure cooker first wash the broken wheat a couple of times and soak the dalia/broken wheat for half an hour.
Sada daliya
Sada daliya has 221.7 calories per serving (1 Medium Cup) — that's 109.9 calories per 100g. It provides 7.2g protein, 46g carbs, and 1g fat. With a low glycemic index (GI: 36), this recipe is suitable for diabetes management, heart health, PCOS. The 6.1g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Sada daliya in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories221.7 kcal
- Carbs46.0 g (183.8 kcal)
- Protein7.2 g (29.0 kcal)
- Fats1.0 g (8.8 kcal)
Nutrition Label
Sada daliya
- Serving Size1 Medium Cup (200 g)
- Calories221.7 kcal
- Carbs46.0 g
- Fiber6.1 g
- Sugar0.8 g
- Protein7.2 g
- Fat1.0 g
- Saturated fat0.1 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.5 g
- Cholesterol0.0 mg
- Sodium326.4 mg
Nutrition per 100g
- Calories109.9 kcal
- Carbs22.8 g
- Fiber3.0 g
- Sugar0.4 g
- Protein3.6 g
- Fat0.5 g
- Cholesterol0.0 mg
- Sodium161.9 mg
1 serving = 201.7g
Cooking time: 5 minutes
Serves: 3 persons
Ingredients
Bulgur wheat
200 Grams
Salt
0.5 Tea Spoon
Water
400 Milliliter
Black pepper powder
0.5 Tea Spoon
Instructions
1
2
Cooking
Now add salt, black pepper and keep the pressure cooker on heat, and pressure cook for one whistle. Reduce the heat after one whistle to medium and cook for another two whistles. Turn off the heat.
3
Serving
Take a fork or spoon and fluff up the dalia and remove into a serving bowl. Serve Dalia/ Broken Wheat along with curries, dal or raita.
Also Known As
Glycemic Index
36 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Sada daliya | Boiled horsegram | Boiled Laal Chhola | Boiled rajma |
|---|---|---|---|---|
| Calories | 221.7 kcal | 128.4 kcal | 107.2 kcal | 96.1 kcal |
| Carbs | 46 g | 22.9 g | 18.4 g | 16.3 g |
| Protein | 7.2 g | 8.7 g | 7.2 g | 6.5 g |
| Fat | 1 g | 0.3 g | 0.5 g | 0.6 g |
| Fiber | 6.1 g | 3.3 g | 3.1 g | 5.8 g |
| Sugar | 0.8 g | 0.1 g | 0.7 g | 0.7 g |
| Sodium | 326.4 mg | 160.9 mg | 136.2 mg | 326.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 221.7 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 6.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (7.2g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly.
PCOS
Low GI (36) with 6.1g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Medium Cup (~201.7g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~201.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~201.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~201.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Sada daliya stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (443.4-665 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Sada daliya contains 221.7 kcal (7.2g protein, 46g carbs, 1g fat). That's 109.9 kcal per 100g. You can track exact portions in the Hint app.
At 221.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 6.1g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sada daliya has 7.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Sada daliya at 221.7 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Sada daliya is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (36) with 6.1g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
