Cracked wheat porridge (Meetha daliya)
Also called: meetha daliya, dalia meetha, cracked wheat porridge, daliya, dalia
Meetha daliya is that comforting breakfast from an Indian kitchen — soft cracked wheat cooked in milk, lightly sweetened, and sometimes finished with a little ghee. It’s the kind of bowl people reach for on busy mornings, post-illness days, or when they want something warm, filling, and easy to eat.
Per 1 bowl (200g)
Nutrition Facts
| Nutrient | Per bowl (200g) | Per 100g |
|---|---|---|
| Calories | 163.2 kcal | 81.6 kcal |
| Protein | 5.2g | 2.6g |
| Carbohydrates | 17.8g | 8.9g |
| Fat | 8.2g | 4.1g |
| Fiber | 1.2g | 0.6g |
| Sugar | 10.2g | 5.1g |
| Micronutrients (per 100g) | ||
| Sodium | 15.89 mg | |
| Calcium | 75.88 mg | |
| Iron | 0.32 mg | |
| Vitamin C | 5.03 mg | |
| Folate | 17.58 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Cracked wheat brings a bit of whole grain goodness, so this bowl has more texture and satiety than plain suji halwa. But with milk and sugar doing most of the volume, the fiber stays modest, so it’s gentler than a high-fiber breakfast rather than truly gut-bulking. If your tummy feels heavy with milk, try making it with a little more daliya and less sugar, or add a few chopped nuts and seeds for better balance and slower digestion.
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables. Values are approximate and may vary with preparation method.