Dalia vs Oats

Per 100 g, Dalia has 342 kcal and 10.8 g protein, while Oats has 375 kcal and 13.8 g protein.

Dalia

342
kcal per 100 g
10.8 g protein

Oats

375
kcal per 100 g
13.8 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 Dalia Oats Difference
Calories Fewer calories for the same weight 342 kcal better 375 kcal 9%
Protein More protein helps with fullness and muscle 10.8 g 13.8 g better 22%
Carbs Lower carbs suits low-carb and diabetic diets 69.1 g 67.5 g about the same
Fat Lower fat means lower calorie density 1.4 g better 6.3 g 78%
Fiber More fibre improves fullness and digestion 8.8 g 10 g better 12%
Sugar Less sugar means a gentler blood-sugar response 1.2 g better 2.5 g 52%
"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?

Dalia

Dalia is the lighter choice at 342 kcal per 100 g against 375 for Oats — about 9% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Oats

Oats is the stronger protein source, with 13.8 g per 100 g against 10.8 g for Dalia. To match that from Dalia you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dalia vs Oats — common questions

Oats has more calories — about 375 kcal per 100 g compared with 342 kcal for Dalia.

Oats has more protein — 13.8 g per 100 g against 10.8 g for Dalia.

Dalia is the lighter choice at 342 kcal per 100 g against 375 for Oats — about 9% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Oats is the stronger protein source, with 13.8 g per 100 g against 10.8 g for Dalia. To match that from Dalia you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 717 kcal and 24.6 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.

For most everyday goals Dalia has the edge, mainly on calorie density. Per 100 g, Dalia has 342 kcal and 10.8 g protein, while Oats has 375 kcal and 13.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dalia nutrition & serving sizes
Full Oats 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.