Dalia Nutritional Value Per 100g - Dalia Benefits with Recipes
Dalia is also known as broken wheat in India. Dalia is highly nutritious. It is fiber-rich whole grain used for weight management, diabetes, and to improve the digestion. Dalia is very common in Indian kitchens. And hence we thought of writing a blog post on Dalia Nutritional Value per 100g so as to spread awareness about its usage and benefits.
Out of various Dalia Types, wheat dalia is very popularly used. Other options is barley dalia which helps in lowering the cholesterol. In this article, our best dietitian in Pune Dt. Ria Hawle at Balanced Bowls, Pune shares her expert insights on Dalia Nutritional Value Per 100g or 1 cup of Dalia.
Dalia Nutritional Value Per 100g
Dalia is a powerhouse of complex carbohydrates, fiber, and essential nutrients. The Dalia Nutritional Value Per 100g includes around 340–360 calories, 12g of protein, 1.5g of fat, 72g of carbohydrates, and 10g of dietary fiber.
A 1 cup of Dalia also contains important micronutrients like iron, magnesium, phosphorus, and B-vitamins . These help support energy metabolism and overall well-being of a person. Dalia has a low glycemic index and it provides slow, sustained energy.
And that’s why it is an excellent choice for diabetics, weight loss diets, and even baby nutrition. You can serve it as boiled dalia, dalia khichdi, or in the form of dalia upma, and it will still have its nutritional value preserved.
Below table chart we explain Dalia nutritional value per 100gm of Dalia or 1 cup of Dalia. Below values are of wheat Dalia. Nutritional value of Barley Dalia will be explored in upcoming sections.
| Nutrient | Amount per 100g |
|---|---|
| Calories in 100g of Wheat Dalia | 342 kcal |
| Carbohydrates in 100g of Wheat Dalia | 72.3 g |
| Dietary Fiber in 100g of Wheat Dalia | 10.8 g |
| Protein in 100g of Wheat Dalia | 12.1 g |
| Fat in 100g of Wheat Dalia | 1.3 g |
| Iron in 100g of Wheat Dalia | 3.9 mg |
| Magnesium in 100g of Wheat Dalia | 144 mg |
| Phosphorus in 100g of Wheat Dalia | 300 mg |
| Vitamin B1 (Thiamine) in 100g of Wheat Dalia | 0.4 mg |
| Vitamin B3 (Niacin) in 100g of Wheat Dalia | 4.2 mg |
| Glycemic Index of Wheat Dalia | 41–50 |
100gm of Dalia vs 100gm of Oats - Comparison chart
When you are thinking of whole grains, both dalia (broken wheat) and oats are popular choices in Indian families. Both of them are used for weight management, heart health, and diabetes diets plans. Dalia is prepared using whole wheat and gives you high fiber.
Dalia also has slow-digesting complex carbs. On the other hand, oats (especially rolled or steel-cut) are higher in protein and soluble fiber like beta-glucan. This fiber is known for reducing the cholesterol levels. Both Dalia and Oats have low to moderate glycemic index. Here’s a nutrition value comparison table between Dalia Nutritional Value Per 100g and 100g of Oats.
| Nutrient | Wheat Dalia (100g) | Rolled Oats (100g) |
|---|---|---|
| Calories | 342 kcal | 389 kcal |
| Carbohydrates | 72.3 g | 66.3 g |
| Dietary Fiber | 10.8 g | 10.6 g |
| Protein | 12.1 g | 16.9 g |
| Fat | 1.3 g | 6.9 g |
| Iron | 3.9 mg | 4.3 mg |
| Magnesium | 144 mg | 177 mg |
| Glycemic Index | 41–50 | 55–60 |
Barley Dalia - An option to Wheat Dalia
Barley dalia is another form of Dalia which is a nutritious and fiber-rich. It is prepared from cracked barley by grinding whole barley grains.
Barley Dalia is somewhat nutty and is good for preparing porridges, soups, and khichdi. It contains soluble fiber called as beta-glucan. This helps helps in lowering the cholesterol and help regulate blood sugar levels.
Barley Dalia Nutritional Value Per 100g - All facts
Barley dalia is a rich source of nutrients and is an excellent choice to have a balanced diet. If you want to know barley Dalia Nutritional Value Per 100g, or 1 cup of barley dalia, then you get around 354 calories.
This means it is energy rich. It gives you around 73.5 grams of carbohydrates which are mostly complex carbs. In addition, it has about 17.3 grams of dietary fiber.
This fiber content is higher than wheat dalia or rice. Barley dalia also contains 12.5 grams of protein, and is low in fat (around 2.3 grams). It’s a good source of vitamins B1 (thiamine) and B3 (niacin). In addition to all these vital nutrients, you also get essential minerals like iron, magnesium, and phosphorus. In below table chart of Barley dalia nutritional facts per 100gm.
| Nutrient | Value in Barley Dalia (per 100g) |
|---|---|
| Calories | 354 kcal in Barley Dalia |
| Carbohydrates | 73.5 g in Barley Dalia |
| Dietary Fiber | 17.3 g in Barley Dalia |
| Protein | 12.5 g in Barley Dalia |
| Fat | 2.3 g in Barley Dalia |
| Iron | 3.6 mg in Barley Dalia |
| Magnesium | 133 mg in Barley Dalia |
| Phosphorus | 264 mg in Barley Dalia |
| Glycemic Index | 28–35 in Barley Dalia |
Boiled Dalia Nutrition Facts
Boiled dalia is a highly nutritious and easily digestible food as after you boil Dalia, it becomes soft and easy to digest. You can have boiled Dalia for weight management, digestive health, and baby food. In boiled Dalia Per 100g you get plenty of nutrition.
It contains around 83–100 calories i.e. it becomes low-calorie meal. It provides good amounts of dietary fiber and vitamins (like B-complex). It also has minerals such as iron and magnesium. Boiled dalia has a low to moderate glycemic index. And thus it helps regulate blood sugar and supports diabetes-friendly diets.
| Nutrient | Value |
|---|---|
| Calories in 100g of boiled dalia | 83 kcal |
| Protein in 100g of boiled dalia | 2.5 g |
| Carbohydrates in 100g of boiled dalia | 18.6 g |
| Dietary Fiber in 100g of boiled dalia | 1.5 g |
| Fat in 100g of boiled dalia | 0.1 g |
| Iron in 100g of boiled dalia | 1.1 mg |
| Magnesium in 100g of boiled dalia | 17 mg |
| Potassium in 100g of boiled dalia | 68 mg |
| Calcium in 100g of boiled dalia | 10 mg |
| Thiamine (Vitamin B1) in 100g of boiled dalia | 0.09 mg |
| Glycemic index of boiled dalia | 50–55 (Low GI) |
Dalia Recipe Ideas in Indian Style
Here are some popular Dalia recipes which you can easily make in Indian households. These are good for both taste and nutrition.
Veg Dalia Upma – Veg Dalia Upma is made with dalia, vegetables, and mild spices. Ideal for breakfast or light dinner.
Dalia Khichdi – A wholesome one-pot meal made with dalia, moong dal, and vegetables. Easy to digest and great for all ages.
Sweet Dalia – Made with milk, jaggery or sugar, cardamom, and dry fruits. Popular as a comforting breakfast or dessert.
Masala Dalia – A spicy version of dalia made with tomatoes, onions, garlic, and Indian masalas.
Dalia Pulao – Cooked like a regular pulao using dalia instead of rice, packed with vegetables and mild spices.
Dalia for Babies – Soft-cooked dalia with milk or mashed vegetables, often recommended as a weaning food.
Barley Dalia Soup – Light and nutritious, made using barley dalia, ideal for weight loss and digestion.
Dalia Khichdi Recipe for Babies (6+ Months)
Ingredients of Dalia Khichdi Recipe for Babies
2 tbsp wheat dalia (broken wheat)
1 tbsp yellow moong dal
1½ cups water
A pinch of turmeric (optional)
A few drops of ghee (for babies 8+ months)
Procedure
Wash and soak dalia and moong dal in water for 15–20 minutes.
In a pressure cooker, add dalia, dal, water, and turmeric.
Pressure cook for 3–4 whistles on medium flame until soft and mushy.
Mash the cooked khichdi using a spoon or blender for a smooth texture.
Once slightly cooled, add a few drops of ghee if desired.
Conclusion
Boiled dalia is a powerhouse of nutrition. It is a good choice for a wholesome, balanced diet. Dalia Nutritional Value Per 100g has just 83 calories per 100g and is rich in fiber, low in fat. Glycemic index of Dalia is 50–55. This is why it is perfect for weight management, diabetes control, and heart health. If you still have any question around it Dalia nutritional value per 100g, please feel free to contact our best dietitian in Pune – Dt. Ria Hawle.
Dt. Ria Hawle - Best Dietitian in Pune
Dt. Ria Hawle – a best dietitian in Pune is the driving force behind Balanced Bowls, brings a wealth of expertise and compassion to her practice.
Dt. Ria Hawle is a highly accomplished Clinical Dietitian and Nutritionist with a BSc in Nutrition and Dietetics, an MSc in Clinical Nutrition, and extensive practical experience.
As the best dietitian in Pune, Ria specializes in diabetes management, cardiac nutrition, PCOD/PCOS diet plans, and disease reversal. With certifications from Monash University and Dr. Mohan’s Diabetes Education Academy, she is a Certified Diabetes Educator and Low FODMAP diet specialist.
Ria’s expertise extends to creating personalized diet plans for various health concerns, including thyroid, metabolic disorders, and weight management.
Her holistic approach and commitment to sustainable lifestyle changes have helped over 2000 clients across five countries achieve their health goals. Ria combines her deep knowledge with compassionate care, making her a trusted dietitian in Pune and Mumbai.
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