1 Bowl Dalia Calories: Complete Nutrition Guide for Weight Loss & Health (2026)

Quick Answer:

• 1 Bowl Cooked Dalia (150g): 120-180 calories
• 1 Bowl Cooked Dalia (200g): 160-240 calories
• 100g Dry/Uncooked Dalia: 340-360 calories
• 100g Cooked Dalia: 80-120 calories
• Best For: Weight loss, diabetes management, sustained energy

Table of Contents

1. How Many Calories in 1 Bowl Dalia?
2. Dalia Nutrition Facts Per 100g
3. Cooked vs Uncooked Dalia Calories
4. Is Dalia Good for Weight Loss?
5. How to Calculate Your Dalia Bowl Calories
6. Healthy Dalia Recipes with Calories
7. Bregano Premium Dalia
8. FAQs

How Many Calories in 1 Bowl Dalia?

The calorie content in 1 bowl of dalia depends on three factors

1. Bowl size (small, medium, large)
2. Cooking method (plain boiled vs with milk/ghee/vegetables)
3. Dry dalia measurement used

Standard Bowl Sizes & Calories

Bowl Type	Weight (Cooked)	Calories	Best For
Small Bowl	100-120g	80-120 kcal	Light breakfast, weight loss
Medium Bowl	150-180g	120-180 kcal	Standard breakfast, most common
Large Bowl	200-250g	160-250 kcal	Post-workout, very active people
Extra Large	300g+	240-300 kcal	Athletes, high calorie needs

Most common serving: Medium bowl (150g cooked) = 120-150 calories

Why the Range?

A 100-gram serving of cooked dalia offers around 120 calories, 4 grams of protein, 25 grams of carbohydrates, and 4 grams of fiber.

The calorie range exists because:

• Plain boiled dalia: Lower calories (80-100 kcal per 100g)
• Dalia with milk: Medium calories (120-140 kcal per 100g)
• Dalia with ghee/oil: Higher calories (140-160 kcal per 100g)
• Vegetable dalia/upma: Variable (100-150 kcal per 100g)

Dalia Nutrition Facts Per 100g (Complete Breakdown)

Dry/Uncooked Dalia (100g)

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.

Nutrient	Amount per 100g (Dry)	% Daily Value
Calories	340-360 kcal	17-18%
Protein	11-13g	22-26%
Carbohydrates	72-75g	24-25%
Dietary Fiber	10-15g	40-60%
Total Fat	1.4-3.6g	2-5%
Iron	3-4mg	16-22%
Magnesium	100-120mg	25-30%
Phosphorus	250-300mg	25-30%
Calcium	30-40mg	3-4%
Potassium	300-350mg	6-7%
Zinc	2-3mg	18-27%
B Vitamins	Good source

Source: Verified nutritional databases and food composition tables

Cooked/Boiled Dalia (100g)

A 100-gram serving of cooked dalia offers around 120 calories, 4 grams of protein, 25 grams of carbohydrates, and 4 grams of fiber.

Why calories drop when cooked:

• Water absorption: Dalia absorbs 2.5-3x its weight in water
• Volume expansion: 100g dry = 250-300g cooked
• Dilution effect: Nutrients spread across larger volume

Nutrient	Amount per 100g (Cooked)
Calories	83-120 kcal
Protein	3.5-4.5g
Carbohydrates	20-25g
Fiber	3-5g
Fat	0.5-1.5g

Key insight: When cooked, dalia absorbs water and expands 2.5–3x.

Cooked vs Uncooked Dalia Calories (Critical Difference)

This is the most confusing part for most people. Let’s clear it up.

The Cooking Transformation

Before cooking:

• 50g dry dalia = 170-180 calories

After cooking:

• Same 50g dry dalia becomes 125-150g cooked
• Still contains 170-180 calories (calories don’t disappear)
• BUT calorie density drops dramatically

Calorie Density Comparison

Per 100g basis:

Dry dalia: 340-360 kcal per 100g (very calorie-dense) Cooked dalia: 83-120 kcal per 100g (low calorie-dense)

At just 152 Kcal per 100g serving, broken wheat calories stand on the lower side which is a very healthy food choice for weight watchers.

Why This Matters for Weight Loss

Example:

To get 300 calories, you can eat:

• 85-90g dry dalia (small portion, not filling)
• OR 250g cooked dalia (LARGE bowl, very filling)

To get 300 kcal, you can eat 250g cooked dalia (a large, filling bowl) vs 33g oil (just 2 tablespoons, not filling at all). Same calories, completely different satiety.

This is called LOW CALORIE DENSITY, the weight loss secret of dalia.

Is Dalia Good for Weight Loss? (Science-Backed Answer)

Yes, dalia is excellent for weight loss when used correctly. Here’s exactly why:

Weight Loss Mechanism #1: High Fiber = High Satiety

Dalia provides 12–15g fiber per 100g dry, one of the highest among all grains. One serving of dalia contains up to 18% of the daily fiber requirement.

How fiber helps:

• Slows digestion  food stays in stomach longer
• Increases fullness  you feel satisfied with less food
• Reduces hunger  fewer cravings between meals
• Lowers calorie absorption  some calories pass through undigested

Clinical evidence:

NCBI concluded that the high fibre content helps you in feeling full quicker for longer and at the same time, lowering the amount of energy absorbed from food.

Comparison:

Dalia has 3–4x more fiber than rice with similar calories. This fiber is the secret to weight loss.

Weight Loss Mechanism #2: Low Glycemic Index

Dalia has a low glycemic index (GI), which means it releases sugar slowly into the bloodstream.

Glycemic Index of dalia: 41-55 (LOW to MEDIUM)

Compare to:

• White rice: GI 70-73 (HIGH)
• Wheat chapati: GI 62-70 (MEDIUM-HIGH)
• Oats: GI 55-58 (MEDIUM)

Why low GI helps weight loss:

• No sugar spikes  steady blood sugar levels
• No insulin spikes  less fat storage
• No crashes  sustained energy, no sudden hunger
• Better appetite control  less total calorie intake

Low GI Foods and Appetite Control: Low GI foods (like dalia, GI 41–55) improve appetite control and lead to lower total calorie intake.

Weight Loss Mechanism #3: High Protein Content

Protein and Satiety: Higher protein intake increases satiety hormones and reduces hunger hormone (ghrelin). Dalia’s 11–13g protein per 100g contributes significantly.

How protein helps:

• Most filling macronutrient  protein keeps you full longest
• Preserves muscle mass  during weight loss, prevents muscle loss
• Higher thermic effect  burns 20-30% of protein calories during digestion
• Reduces cravings  especially for junk food

Dalia protein: 11-13g per 100g (dry)

Compare to:

• Rice: 7g protein per 100g
• Wheat flour: 10-11g per 100g
• Oats: 13-17g per 100g

Weight Loss Mechanism #4: Low Calorie Density

Dalia also has a low-calorie count. This lets you maintain your daily calorie target without compromising energy.

The volume advantage:

1 medium bowl cooked dalia (150g):

• Calories: 120-150 kcal
• Feeling: Very full, satisfied
• Lasts: 4-5 hours

vs 1 samosa (50g):

• Calories: 250-300 kcal
• Feeling: Still hungry
• Lasts: 1-2 hours

Low fat and high fibre content are also very beneficial for achieving sustainable weight loss goals.

Research Evidence

Whole Grains and Weight Management: Journal of Nutrition study found increased whole grain consumption associated with lower body fat. Dalia is a whole grain (retains bran and germ).

Fiber and Weight Loss: High-fiber diets lead to greater weight loss.

Real-World Weight Loss Results

Weight loss meal plan using dalia:

Breakfast: 150g cooked dalia with vegetables (200 kcal) Lunch: Dal, sabzi, 2 roti, salad (450 kcal) Snack: Fruit (80 kcal) Dinner: Soup, vegetable khichdi (350 kcal)

Total daily calories: 1,080 kcal Calorie deficit: 600-800 kcal per day

End of day: 1,400 calories. Calorie deficit: 600–800 calories. That’s the dalia difference.

Expected weight loss: 0.5-1kg per week (sustainable, healthy rate)

How to Calculate Your Dalia Bowl Calories (Step-by-Step)

Method 1: Measure Dry Dalia Before Cooking (Most Accurate)

Step 1: Measure dry dalia you’ll cook

Examples:

• 30g dry dalia = 102-108 calories
• 40g dry dalia = 136-144 calories
• 50g dry dalia = 170-180 calories
• 60g dry dalia = 204-216 calories

Step 2: Cook in water (calories stay the same)

Step 3: Add any extras and count those calories:

• 1 tsp ghee/oil = +40-45 kcal
• 100ml milk = +60-70 kcal
• 1 tbsp jaggery = +40 kcal
• Vegetables = +20-30 kcal (usually negligible)

Total calories = Dry dalia calories + Extra ingredients

Method 2: Estimate from Cooked Dalia (Less Accurate)

If you didn’t measure before cooking:

Average cooked dalia: 100-120 kcal per 100g

Small bowl (120g): 120-144 kcal Medium bowl (150g): 150-180 kcal Large bowl (200g): 200-240 kcal

Add extras: +40-100 kcal depending on preparation

Method 3: Use Standard Portions

Plain boiled dalia:

• Small bowl (1 katori) = 120 kcal
• Medium bowl = 150 kcal
• Large bowl = 200 kcal

Dalia with milk (sweet):

• Small bowl = 180 kcal
• Medium bowl = 220 kcal
• Large bowl = 280 kcal

Vegetable dalia/upma:

• Small bowl = 160 kcal
• Medium bowl = 200 kcal
• Large bowl = 260 kcal

Healthy Dalia Recipes with Exact Calories

Recipe 1: Plain Boiled Dalia (Weight Loss Special)

Ingredients:

• 50g dry dalia (170 kcal)
• 1.5 cups water
• Pinch of salt

Method:

1. Rinse dalia in water
2. Add to boiling water with salt
3. Cook 15-20 minutes until soft
4. Drain excess water if needed

Makes: ~150g cooked dalia

Total Calories: 170 kcal Protein: 5-6g Fiber: 5-7g Carbs: 36-38g

Best for: Maximum weight loss, simplest preparation

Recipe 2: Vegetable Dalia Upma

Ingredients:

• 50g dry dalia (170 kcal)
• 1 tsp oil (40 kcal)
• ½ tsp mustard seeds, cumin
• 1 small onion, chopped (20 kcal)
• Mixed vegetables: carrot, peas, beans (30 kcal)
• Salt, turmeric, green chili to taste
• Fresh coriander

Method:

1. Dry roast dalia for 2-3 minutes
2. Heat oil, add mustard, cumin seeds
3. Add onion, cook until translucent
4. Add vegetables, spices
5. Add 1.5 cups water
6. Add roasted dalia
7. Cook 15-20 minutes until water absorbed
8. Garnish with coriander

Makes: ~200g upma

Total Calories: 260 kcal Protein: 7-8g Fiber: 7-9g

Best for: Healthy breakfast, balanced nutrition

Recipe 3: Sweet Dalia (Breakfast)

Ingredients:

• 50g dry dalia (170 kcal)
• 200ml low-fat milk (80 kcal)
• 1 tbsp jaggery/sugar (40 kcal)
• 2-3 cardamom pods
• 5-6 almonds, chopped (35 kcal)
• Pinch of saffron (optional)

Method:

1. Dry roast dalia until aromatic
2. Add milk, bring to boil
3. Cook on low heat 15-20 minutes
4. Add jaggery, cardamom
5. Cook until thick consistency
6. Garnish with almonds

Makes: ~250g sweet dalia

Total Calories: 325 kcal Protein: 10-12g

Best for: Breakfast for active people, post-workout

Recipe 4: Dalia Khichdi (Complete Meal)

Ingredients:

• 40g dry dalia (136 kcal)
• 30g moong dal (105 kcal)
• 1 tsp ghee (45 kcal)
• Mixed vegetables (40 kcal)
• Spices: turmeric, cumin, ginger
• Salt to taste

Method:

1. Wash dalia and moong dal together
2. Heat ghee, add cumin, ginger
3. Add washed dalia-dal mix
4. Add vegetables, turmeric, salt
5. Add 3 cups water
6. Cook 20-25 minutes until soft

Makes: ~300g khichdi

Total Calories: 326 kcal Protein: 12-14g Fiber: 9-11g

Best for: Complete balanced meal, easy digestion

Bregano Premium Dalia: Quality You Can Trust

When choosing dalia for your health and weight loss goals, quality matters. Here’s what makes Bregano Dalia stand out:

What is Bregano Dalia?

Dalia is made by coarsely milling whole wheat grains, giving it a distinct texture and a slightly nutty flavour.

Why Choose Bregano Dalia

1. Premium Quality Broken Wheat

Wholesome Cereal  Retains bran and germ for maximum nutrition

• Coarsely milled – Perfect texture, not too fine
• Whole wheat grains – Entire grain used (bran + germ + endosperm)
• Maximum nutrition – All natural nutrients retained
• Distinct texture – Slightly nutty flavor

2. Rich in Protein

Rich in Protein  Supports muscle maintenance and satiety during weight loss

• High protein content (11-13g per 100g)
• Supports muscle preservation during calorie deficit
• Increases satiety, keeps you full longer
• Essential for weight loss

3. Low in Calories

Low in Calories  Fits easily into a calorie-restricted diet

• Perfect for weight management
• Low calorie density when cooked
• Large portions, low calories
• Sustainable dieting  don’t feel deprived

4. High in Fiber

High in Fiber  Keeps you full for hours with every serving

One serving of dalia contains up to 18% of the daily fiber requirement.

• 12-15g fiber per 100g (dry)
• Digestive health  prevents constipation
• Satiety  feel full for 4-5 hours
• Weight loss support  controls appetite

5. Quality Manufacturing Standards

Quality Manufacturing  Part of Dwarika Group (est. 1992), FSSAI certified, GMP & GHP standards

Company heritage:

• Dwarika Group – Established 1992
• FSSAI certified – Food safety assured
• GMP standards – Good Manufacturing Practices
• GHP standards – Good Hygiene Practices
• State-of-the-art facility – 7-acre automated facility in Rudrapur, Uttarakhand

6. Convenient Pack Sizes

Available in convenient 350g and 500g pack sizes

Pack options:

• 350g pack – Perfect for trying
• 500g pack – Family size, best value

Where to Buy Bregano Dalia

Online:

• Official website: www.shop.bregano.in
• Amazon India
• Flipkart
• JioMart
• Swiggy Instamart

Follow for recipes:

• Instagram: @breganoproducts

FAQs

2. Is 100g dalia too much for one meal?

No, 100g COOKED dalia is actually a small-medium portion.

100g cooked dalia = only 80-120 calories

However, 100g DRY dalia = 340-360 calories (this is too much for one person)

Recommended: 40-60g dry dalia per meal (makes 100-180g cooked)

3. Can I eat dalia every day for weight loss?

Yes, dalia is excellent for daily consumption during weight loss.

Benefits:

• Low calorie, high volume
• High fiber keeps you full
• Low GI prevents cravings
• High protein preserves muscle
• Easy to digest

Recommended frequency: 4-6 times per week

Best time: Breakfast (sustained energy all morning)

4. Which is better for weight loss  dalia or oats?

Both are excellent, but dalia has some advantages:

Dalia advantages:

• More affordable (₹60-100/kg vs ₹150-300/kg for oats)
• Traditional Indian preparation
• Better with Indian spices
• Slightly more filling (texture)

Oats advantages:

• Higher protein (13-17g vs 11-13g)
• More beta-glucan fiber (cholesterol benefit)
• Quicker to cook

Verdict: For weight loss specifically  BOTH work equally well. Choose based on taste preference and budget.

Key advantages: 12x more fiber, 1.5x more protein, much lower GI, and better satiety. (Dalia vs white rice)

5. Does dalia make you gain weight?

No, dalia does NOT cause weight gain when eaten properly.

Dalia causes weight loss when:

• Eaten in controlled portions (50-60g dry per meal)
• Prepared with minimal oil/ghee (1 tsp max)
• Eaten with vegetables (adds volume, not calories)
• Used to replace rice/roti

Dalia CAN cause weight gain if:

• Eaten in excessive amounts (100g+ dry per meal)
• Loaded with ghee, sugar, full-fat milk
• Eaten in addition to regular meals (extra calories)

The key: Dalia is a food, not magic. Consume it correctly, and it’s incredibly effective.

6. What is the best time to eat dalia?

Best time: BREAKFAST (7-9 AM)

Why breakfast:

• Sustained energy – low GI releases energy slowly
• Controls hunger – fiber keeps you full until lunch
• Prevents overeating – reduces total daily calorie intake
• Jumpstarts metabolism – protein + fiber combination

Also good for:

• Dinner (light, easy to digest)
• Post-workout (with protein, helps recovery)
• During illness (easy to digest, nutritious)

Avoid: Late night (before sleep)  carbs not needed

7. How much dalia should I eat per day for weight loss?

Recommended:

Daily intake: 50-70g dry dalia per day

This equals:

• 1 medium bowl for breakfast (50g dry) = 170 kcal
• OR 2 small portions (30g each) = 200 kcal total

Weekly: 4-6 days per week (not every single day)

Why this amount:

• Provides 18-25% of daily fiber needs
• Contributes 10-15% of daily protein needs
• Keeps calories under control
• Allows diet variety (don’t eat same thing daily)

8. Can diabetics eat dalia?

Yes, dalia is EXCELLENT for diabetics.

Why it’s diabetes-friendly:

The low GI of Dalia ensures a slow release of glucose, helping to maintain stable blood sugar levels.

Benefits for diabetics:

• Low GI (41-55)  slow sugar release
• High fiber  blunts blood sugar spikes
• Complex carbs  steady energy, no crashes
• Better than rice/bread  significantly lower GI

Recommendation:

• Plain or vegetable dalia (avoid sweet version)
• Control portion size (50-60g dry)
• Pair with vegetables and protein

This makes it a great food choice for those looking to manage their blood sugar levels, such as diabetics.

9. Is Bregano Dalia different from regular dalia?

Yes, in quality and consistency.

Bregano advantages:

• Premium broken wheat – coarsely milled properly
• Retains bran and germ – maximum nutrition
• Quality manufacturing – FSSAI certified, GMP & GHP standards
• Consistent quality – part of Dwarika Group (since 1992)
• Trusted brand – established food manufacturing background

Regular market dalia risks:

• Inconsistent milling (too fine or too coarse)
• May not retain all parts of grain
• Quality varies batch to batch
• Unknown manufacturing standards

10. What are the side effects of eating too much dalia?

Dalia is very safe, but excessive consumption can cause:

Digestive issues:

• Bloating – too much fiber too quickly
• Gas – high fiber fermentation
• Constipation (paradoxically) – fiber without enough water

Weight gain:

• Eating 100g+ dry dalia daily = excess calories

Nutrient imbalance:

• Eating only dalia = missing other nutrients
• Need diet variety

How to avoid:

• Stick to 50-70g dry per day
• Drink plenty of water (8-10 glasses)
• Eat variety (not dalia every meal)
• Introduce gradually if new to high-fiber diet

Final Thoughts: Is Dalia Right for Your Goals?

Dalia is one of the most underrated superfoods for weight loss and health.

Key takeaways:

1 bowl cooked dalia = 120-180 calories (medium bowl, plain)
Low calorie density – large portions, few calories
High in fiber (12-15g per 100g dry) – keeps you full for hours
Low glycemic index (41-55) – stable blood sugar, no cravings
High in protein (11-13g per 100g) – preserves muscle during weight loss
Versatile – sweet or savory, breakfast or dinner
Affordable – cost-effective compared to oats or quinoa
Research-backed – studies confirm weight loss benefits

To get 300 kcal, you can eat 250g cooked dalia (a large, filling bowl) vs 33g oil (just 2 tablespoons, not filling at all). Same calories, completely different satiety.

Real-world application:

Replace your regular breakfast (parathas, bread, or poha) with dalia for 30 days. Result: Sustainable weight loss of 2-4 kg without feeling hungry.

But is dalia actually good for weight loss? Or is it just another overhyped ‘health food’? The truth is: Dalia can be your best friend OR your worst enemy for weight loss, depending entirely on how you use it.

Now you know exactly how to use it correctly.

Choose Bregano Dalia for Your Health Goals

Ready to start your weight loss journey with quality dalia?

Why Bregano Dalia:

Premium Broken Wheat – Coarsely milled, retains all nutrients
  Rich in Protein – Supports weight loss and muscle maintenance
Low in Calories – Perfect for calorie-controlled diets
High in Fiber – 18% of daily needs per serving
Wholesome Cereal – Bran + germ retained
Quality Manufacturing – FSSAI, GMP, GHP certified
Trusted Brand – Part of Dwarika Group (est. 1992)
  Convenient Packs – 350g and 500g sizes

Shop Bregano Dalia Today

🛒 Official Website: www.shop.bregano.in

 Bregano Premium Dalia:

• 350g pack – Perfect trial size
• 500g pack – Best value for families

Also Available:

• Amazon India
• Flipkart
• JioMart
• Swiggy Instamart

📱 Follow for Healthy Recipes:

• Instagram: @breganoproducts
• Get dalia recipes, meal prep ideas, weight loss tips

Premium Quality. Maximum Nutrition. Real Results.
Made by Bregano. Made for Your Health.

Complete Your Healthy Kitchen

Explore Bregano’s full range of nutritious products:

• Bregano Pasta (100% Durum Wheat Semolina, No Maida)
• Bregano Vermicelli (Roasted, High Protein & Fiber)
• Bregano Poha (High Fiber, Quick Energy)
• Bregano Dalia (Premium Broken Wheat, Weight Loss Friendly)
• Bregano Soya Chunks (52g Protein per 100g)
• Bregano Sooji (Premium Semolina)
• Bregano Condiments (Pizza Pasta Sauce, Raita Boondi)

All Made with Quality. All Made for Health. All Made for You.

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Product page on shop.bregano.in	Buy Bregano Dalia, Premium Broken Wheat, pack size details
Recipe pages on bregano.in	Dalia recipe ideas, healthy breakfast content
Category pages on shop.bregano.in	Dalia, poha, soya chunks, vermicelli, sooji
Contact/about pages on bregano.in	Trust-building and brand legitimacy

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