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Dalia (broken wheat): Nutrition and who it suits

Dalia is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 342 kcal, 10.8 g of protein and 8.8 g of fibre. One serving is one katori cooked (40 g dry), about 137 kcal.

Dalia (broken wheat)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy342 kcal
Protein10.8 g
Carbohydrate69.1 g
Fibre8.8 g
Sugars1.2 g
Fat1.4 g
Magnesium116 mg
Zinc2 mg
Iron3.9 mg

Where its calories come from

83%
  • Protein 13%
  • Carbohydrate 83%
  • Fat 4%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of dalia?

About 137 kcal for one katori cooked (40 g dry), and about 274 kcal if you have two.

That counts the dalia alone, weighed dry. Cooked as 1 katori vegetable dalia, with its oil and vegetables, it comes to about 192 kcal: see the calories in vegetable dalia.

One serving, against your day

How much of an adult woman's daily need one serving (40 g) fills.

13%Magnesium
46.4 mg
9%Protein
4.3 g
6%Zinc
0.8 mg
5%Iron
1.5 mg
5%Folate
10.5 µg
4%Potassium
132 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A021. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is dalia good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

2.6 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Eat in moderation

About 27.6 g of carbohydrate in a 40 g serving, so watch the portion.

Diabetes

Eat in moderation

About 27.6 g of carbohydrate in a 40 g serving, so watch the portion.

Menopause

Fine as part of a meal

4.3 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice2.6 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesEat in moderationAbout 27.6 g of carbohydrate in a 40 g serving, so watch the portion.
MenopauseFine as part of a meal4.3 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Good to know

  • Dalia is broken or cracked whole wheat. It keeps the bran and germ, so it counts as a whole grain.
  • Cook it as namkeen dalia with plenty of vegetables and a handful of moong dal, rather than as a sweet porridge with sugar and lots of ghee.
  • Dalia is wheat, so it contains gluten and isn't suitable if you have coeliac disease.

Background: Harvard T.H. Chan School of Public Health, The Nutrition Source: Whole Grains.

Compare: Dalia vs rice

How to eat it

Dishes on this site that use dalia, each with its calories per portion:

Also called

Assamese: Dalia; Bengali: Dalia; Gujarati: Bulgur ghaum; Hindi: Dalia; Kannada: Bulgur godhi; Kashmiri: Kinek; Malayalam: Godhambu Ravu; Marathi: Bulgur gahu; Odia: Dalia; Punjabi: Dalia; Tamil: Godumai ravai; Telugu: Bulgur; Urdu: Dalia.

Related

Little millet (Samai, Kutki)BajraJowarMaize (dry corn)Suji (semolina)Seviyan (vermicelli)

A sample diet chart that uses it, one for each goal (1,500 calories): PCOS and PCOD, eggetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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