Bajra vs Dalia

Per 100 g, Bajra has 348 kcal and 11 g protein, while Dalia has 342 kcal and 10.8 g protein.

Bajra

348
kcal per 100 g
11 g protein

Dalia

342
kcal per 100 g
10.8 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Bajra Dalia Difference
Calories Fewer calories for the same weight 348 kcal 342 kcal about the same
Protein More protein helps with fullness and muscle 11 g 10.8 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 61.8 g better 69.1 g 11%
Fat Lower fat means lower calorie density 5.4 g 1.4 g better 74%
Fiber More fibre improves fullness and digestion 11.5 g better 8.8 g 24%
Sugar Less sugar means a gentler blood-sugar response 0.8 g better 1.2 g 33%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Bajra and Dalia land within a few percent of each other on calories (348 vs 342 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Bajra carries more fibre.

Which is better for muscle gain?

Too close to call

There is little to choose between them: 11 g and 10.8 g of protein per 100 g, at 3.2 g and 3.2 g per 100 kcal. Either works, and neither replaces a dedicated protein source if you are training hard.

Bajra vs Dalia — common questions

Bajra has more calories — about 348 kcal per 100 g compared with 342 kcal for Dalia.

They are close. Bajra has 11 g and Dalia has 10.8 g of protein per 100 g.

Bajra and Dalia land within a few percent of each other on calories (348 vs 342 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Bajra carries more fibre.

There is little to choose between them: 11 g and 10.8 g of protein per 100 g, at 3.2 g and 3.2 g per 100 kcal. Either works, and neither replaces a dedicated protein source if you are training hard.

Yes. Combining them gives roughly 690 kcal and 21.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Bajra has 348 kcal and 11 g protein, while Dalia has 342 kcal and 10.8 g protein.
Full Bajra nutrition & serving sizes
Full Dalia nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.