Dalia, also known as broken wheat or cracked wheat, is a staple in many Indian households—and for good reason. It’s simple, affordable, highly nutritious, and easy to digest. Whether you’re aiming for weight loss, better digestion, or managing blood sugar, Dalia offers a powerhouse of nutrients in every spoon.
Dt. Foram Modi, a trusted dietitian in Mumbai, shares her insights on the nutritional benefits of Dalia per 100g and how it fits into a healthy diet for all age groups
📊 Nutritional Value of Dalia (Raw, per 100g)
| Nutrient | Amount (Approx.) |
|---|---|
| Energy | 342 kcal |
| Carbohydrates | 72 g |
| Protein | 12 g |
| Dietary Fiber | 18 g |
| Fat | 1.5 g |
| Calcium | 35 mg |
| Iron | 2.5 mg |
| Magnesium | 144 mg |
| Potassium | 400 mg |
| Vitamin B1 (Thiamine) | 0.4 mg |
| Glycemic Index | Low (around 41) |
Note: Values may vary slightly based on brand and processing.
🌾 Why Dalia is a Superfood in Indian Diets
According to Dt. Foram Modi, Dalia is more than just a breakfast or lunch option—it's a nutritional powerhouse with multiple health benefits.
✅ 1. Excellent for Weight Loss
Dalia is low in fat and high in fiber, making you feel fuller for longer. The high fiber content helps reduce unnecessary snacking and supports weight management.
✅ 2. Supports Digestive Health
With 18g of fiber per 100g, Dalia promotes regular bowel movements and prevents constipation. It also feeds good gut bacteria, promoting better digestion.
✅ 3. Keeps Blood Sugar in Check
Its low glycemic index makes Dalia a great option for people with diabetes. It releases glucose slowly into the bloodstream, preventing sudden sugar spikes.
✅ 4. Rich in Plant-Based Protein
With 12g of protein per 100g, Dalia is a smart protein source for vegetarians. It supports muscle repair, growth, and overall cell function.
✅ 5. Heart-Friendly and Low in Fat
Dalia is naturally low in cholesterol and saturated fat. It contains magnesium and potassium, which help regulate blood pressure and heart rhythm.
🥣 How to Include Dalia in Your Daily Diet
Dt. Foram Modi, a seasoned dietitian in Mumbai, suggests a few healthy ways to enjoy Dalia:
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Vegetable Dalia Khichdi – high fiber, filling meal for lunch
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Sweet Dalia Porridge – with milk, nuts, jaggery, or dates for breakfast
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Dalia Upma – spiced and savory with mustard seeds, curry leaves, and veggies
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Dalia Idli or Tikki – a creative way to include Dalia in your snacks
Pro Tip: Soak or slightly roast the Dalia before cooking for better texture and digestion.
🧒👴 Suitable for All Age Groups
Dalia is easy to chew, soft on the stomach, and nutritionally balanced—making it a great choice for:
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Toddlers starting solids
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Elderly with digestion issues
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Patients recovering from illness
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Athletes needing clean carbs
👩⚕️ Final Advice from a Dietitian in Mumbai
Dalia is often underrated but is one of the most wholesome grains you can include in your diet. It's affordable, versatile, and incredibly nutritious. If you’re looking to build a balanced meal plan, whether for weight loss, diabetes management, or general health, Dt. Foram Modi highly recommends incorporating Dalia as a regular ingredient.
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