Grains & cereals · Veg
Dalia calories & nutrition
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Quick answer
Dalia, 1 bowl (≈40 g dry dalia): about 137 kcal, 4.3 g protein, 27.6 g carbs and 0.6 g fat. Per 100 g (dry broken / cracked wheat): 342 kcal and 10.8 g protein.
Dalia is cracked whole wheat cooked as a savoury khichdi or a sweet porridge. It keeps more of the wheat's fibre than refined flour.
Nutrition per serving
Choose a serving size. Values are for dry broken / cracked wheat.
1 bowl (≈40 g dry dalia)
137kcal
4.3 g protein · 27.6 g carbs · 0.6 g fat
| Calories | 137 kcal |
|---|---|
| Protein | 4.3 g |
| Carbohydrates | 27.6 g |
| Fat | 0.6 g |
| Fibre | 3.5 g |
Nutrition per 100 g
For dry broken / cracked wheat.
| Calories | 342 kcal |
|---|---|
| Protein | 10.8 g |
| Carbohydrates | 69.1 g |
| Fat | 1.5 g |
| Fibre | 8.8 g |
| Calcium | 27 mg |
| Iron | 3.9 mg |
Is dalia good for your goals?
Weight loss
Dalia is filling for its calories thanks to its fibre (1 bowl (≈40 g dry dalia): about 137 kcal). A good fit for a calorie deficit in normal portions.
Muscle building
Not a significant protein source (3.2 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Savoury vegetable dalia with moong dal makes a filling, high-fibre meal.
- For sweet dalia, use milk and fruit for sweetness instead of lots of sugar.
- Dalia is wheat, so it contains gluten.
Dalia vs suji
| Nutrient | Dalia | Suji |
|---|---|---|
| Calories | 342 kcal | 334 kcal |
| Protein | 10.8 g | 11.4 g |
| Carbs | 69.1 g | 68.4 g |
| Fat | 1.5 g | 0.7 g |
| Fibre | 8.8 g | 9.7 g |
| Protein per 100 kcal | 3.2 g | 3.4 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Dalia, 1 bowl (≈40 g dry dalia): about 137 kcal, with 4.3 g protein, 27.6 g carbohydrate and 0.6 g fat.
Dalia, 50 g dry: about 171 kcal, with 5.4 g protein, 34.5 g carbohydrate and 0.7 g fat.
100 g of dry broken / cracked wheat has about 10.8 g protein and 342 kcal — roughly 3.2 g of protein per 100 kcal.
Dalia is filling for its calories thanks to its fibre (1 bowl (≈40 g dry dalia): about 137 kcal). A good fit for a calorie deficit in normal portions.
Not a significant protein source (3.2 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code A021 “Wheat, bulgur”. Serving values are calculated from those figures; serving weights are typical household measures.
IFCT 2017 lists this as bulgur wheat (cracked wheat), the closest match to dalia in the tables.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
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