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How much protein is there in daliya?

Daliya, also known as cracked wheat or bulgur, is a versatile and nutritious grain that serves as a healthy addition to your diet. It is made by milling whole raw wheat grains coarsely. This process helps retain the fiber and nutrient content of wheat, making daliya a nutritious choice.

When it comes to protein content, daliya is a good source of plant-based protein. A single cup of cooked daliya contains about 7-8 grams of protein, making it a suitable option for individuals looking to increase their protein intake, especially those following a vegetarian or vegan diet.

In addition to protein, daliya is rich in essential nutrients such as fiber, vitamins, and minerals. It is low in fat and calories, making it a healthy choice for weight management. The high fiber content in daliya helps promote digestion and keeps you feeling full for longer periods.

Incorporating daliya into your meals can provide the protein your body needs to function properly. Whether enjoyed as a warm breakfast cereal, savory pilaf, or in salads, daliya offers a wholesome and nutritious option to support your overall well-being.

Nutrients Content in Daliya

Nutrient Composition Chart of Daliya (100g):


Daily Value (Measurement)


342 kcal

Total Carbohydrates

75.9 g (25% of DV)

Dietary fibre

12.5 g


12.3 g

Total Fat

1.3 g


0.4 g


410 mg (11% of DV)


164 mg


35 mg


17 mg


2.46 mg

Vitamin B6

0.342 mg

Ways to Increase Protein Intake with Daliya

  • Daliya can be a great addition to your diet if you're looking to increase your protein intake. It is not only a versatile ingredient but also a healthy option to meet your protein requirements.

  • Start your day with a delicious bowl of daliya porridge topped with nuts and fruits for a nutritious and protein-packed breakfast.

  • Incorporate daliya in your meals by using it as a substitute for rice or as a base for salads. This simple swap can significantly boost your protein consumption.

  • Experiment with different recipes such as daliya upma, daliya khichdi, or daliya pulao to add variety to your meals while getting a protein punch.

  • Combine daliya with lentils, vegetables, and spices to create a wholesome and protein-rich dish that is both satisfying and nourishing.

  • Snack on daliya patties or cutlets for a protein-rich midday treat that will keep you full and energized throughout the day.

  • Don't forget to pair your daliya dishes with other sources of protein like yogurt, cottage cheese, or lean meats to create a well-rounded and balanced meal plan.

  • By incorporating daliya in creative and delicious ways, you can easily enhance your protein intake and reap the nutritional benefits of this versatile ingredient.

How Daliya Contributes to Your Daily Protein Intake?

Daliya, a nutritious food made from wheat, is a great source of protein. In this blog, we explored the protein content in daliya and its significance in a healthy diet. It contains a considerable amount of protein, making it an excellent vegetarian option for meeting daily protein requirements. Additionally, daliya offers essential amino acids vital for muscle growth and repair.

By incorporating daliya into various dishes like upma, khichdi, or porridge, individuals can enhance their protein consumption in a delicious and wholesome manner. It is important to note that daliya provides not only protein but also fiber, vitamins, and minerals, contributing to overall health and well-being. Hence, including daliya in your diet can offer a holistic approach to nutrition.


  1. How much protein is there in daliya?

Daliya, also known as cracked wheat, is a good source of protein. A 100-gram serving of daliya typically contains around 12-14 grams of protein.

  1. Is daliya a protein-rich food?

Yes, daliya is considered a protein-rich food due to its relatively high protein content compared to other grains. It can be a valuable addition to a vegetarian or vegan diet as a protein source.

  1. How does the protein content in daliya compare to other grains?

Daliya contains more protein than refined grains like white rice or white flour. Its protein content is comparable to that of quinoa, making it a nutritious option for those looking to increase their protein intake.

  1. Can daliya be a complete protein source?

While daliya is a good source of protein, it is not a complete protein on its own. To ensure you are getting all the essential amino acids, it is beneficial to pair daliya with other protein sources like lentils, beans, or dairy products.

  1. Are there any variations of daliya with higher protein content?

Some variations of daliya, such as black barley daliya or multigrain daliya, may have a higher protein content than traditional wheat daliya. These options can provide a protein boost while offering a variety of nutrients.

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