Dalia Calories & Nutrition (दलिया)

Dalia has 342 calories per 100g (342 kcal per 100 g)

Healthy Foods Health Rating: 7/10 Best time: Breakfast
342 kcal

Dalia Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Dalia broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 171 kcal 5.4 g 34.6 g 0.7 g
100 g standard 100 g 342 kcal 10.8 g 69.1 g 1.4 g
200 g 200 g 684 kcal 21.6 g 138.2 g 2.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Dalia to your thali See the total calories of your whole meal.
Nutrition Facts — Dalia (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 342 kcal 342 kcal 17%
Protein 10.8 g 10.8 g 22%
Carbohydrates 69.1 g 69.1 g 23%
Fat 1.4 g 1.4 g 2%
Fiber 8.8 g 8.8 g 35%
Sugar 1.2 g 1.2 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 10.8 g · 13%
Carbs 69.1 g · 83%
Fat 1.4 g · 4%
Burn it off

Minutes of activity to burn 342 kcal (70 kg adult):

Brisk walking 73 min
Cycling 49 min
Running 37 min
Yoga 98 min

Is Dalia good for weight loss?

Yes, in controlled portions

Dalia carries roughly 342 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 10.8 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 8.8 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Dalia good for muscle gain?

Useful as a supporting food

Dalia provides about 10.8 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 3.2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Dalia

Whole grains like this keep you full longer than refined flour. Combine with dal or curd for a balanced meal.

About Dalia

Broken whole wheat, cooked as sweet or savoury porridge and khichdi.

Frequently asked questions about Dalia

100 g of dalia contains approximately 342 calories, along with 10.8 g protein, 69.1 g carbohydrates and 1.4 g fat.

100 gram dalia (100 g) mein lagbhag 342 calorie aur 10.8 g protein hota hai. Isme 69.1 g carbs aur 1.4 g fat bhi hota hai.

100 ग्राम दलिया (100 ग्राम) में लगभग 342 कैलोरी और 10.8 ग्राम प्रोटीन होता है। इसमें 69.1 ग्राम कार्बोहाइड्रेट और 1.4 ग्राम फैट भी होता है।

100 g of Dalia contains about 342 calories, 10.8 g protein, 69.1 g carbs and 1.4 g fat.

Yes, in controlled portions. Dalia carries roughly 342 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 10.8 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 8.8 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Dalia contains about 10.8 g of protein per 100 g, which is considered moderate for Indian foods.

Dalia provides roughly 69.1 g of carbohydrates and 1.2 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Dalia is best eaten at breakfast.

For a 70 kg adult, burning the roughly 342 calories in 100 g of dalia takes brisk walking for about 73 minutes, or cycling for about 49 minutes, or running for about 37 minutes, or yoga for about 98 minutes.

Compare Dalia with other foods

Dalia vs Khichdi Dalia vs Sprouts Salad Dalia vs Oats Dalia vs Vegetable Soup Dalia vs Bajra

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.