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Oats Vs Dalia: Which One Is Better For Weight Gain?

A healthy breakfast is necessary for a healthy lifestyle. When your goal is to gain a healthy weight, it is vital to intake a proper diet. Dalia and Oats are great options when it comes to gaining or losing weight.

Oats or Dalia are considered great meals for any time of the day. They are rich sources of protein and are better alternatives to artificial protein shakes. If you wonder which one can help you gain weight faster and better, this article is for you.

Through this article, we aim at informing you about the benefits of oats and dalia for people who want to gain weight. This article discusses the advantages of oats and dalia as well as the similarities and differences between the two.




Avena Sativa or Oats are popular breakfast meals all over the world because of their nutritional values. They have high fiber and cholesterol-lowering properties. In addition to this, they help in balancing blood sugar levels and fight depression.

The effect of oatmeal on your weight depends upon the way it is prepared. Weight loss oatmeal consists of minimal sugar, fruits, and water. But, the weight gain recipe of oatmeal has add-ons like milk, peanut butter, and brown sugar.

Oats are a rich source of protein as well as iron, magnesium, and vitamin B1. We can add extra and healthy calories to our diet with the help of oats.

While preparing oatmeal for weight gaining, you should use milk or other protein-rich ingredients. You can also add healthy toppings such as almonds, walnuts, or honey. If you are cooking your oatmeal, add spices for flavor.

A higher serving of oats means higher calories. So, you must monitor your portion to maintain your daily calorie intake. Rolled oats, steel-cut oats, and unflavored instant oats are some healthy options. Sweetened instant oats must be avoided.

When you eat oats, they make you feel full for a long time. Thus, you can avoid eating unhealthy snacks during meal breaks and focus on your calorie consumption. Moreover, oats are low in fat and high in protein which helps you gain healthy weight.




Most Indian homes are familiar with having dalia as a breakfast meal. Many of us also have had friend dalia with all sorts of spices and vegetables. People usually have a doubt about dalia, that is, whether it promotes weight loss or gain.

Dalia is a crucial part of a healthy diet. It is rich in fiber and is loaded with nutrients. In addition to this, it helps prevent constipation, control diabetes, cholesterol levels, and has anti-inflammatory benefits.

If your goal is muscle gain, dalia can be a good choice for you. It has high protein content and is full of vitamins. It is easy to cook, healthy for growing children, and can prevent breast cancer.

Dalia or bulgur has to be roasted before consumption. Instead of roasting it with any other oil, you should roast dalia with ghee if you want to gain weight. Also, have this ghee-roasted dalia with milk to gain weight faster.

You should steer clear of the fried dalia as it leads to weight loss. You can also add sweeteners, jaggery, honey, or brown sugar in dalia for better taste. The best time to eat dalia is in the morning, but you can also intake it as a light dinner.


The Better Option for Weight Gain: Oats or Dalia?

The principal difference between oats and dalia is that oats are made of the oat grain, and dalia is made of whole wheat. They are very similar in composition and nutritional value. For instance, they both have around 350 calories per 100 grams.

Oats and dalia have the same glycemic index and high protein content. They are full of magnesium, calcium, and iron. But, the amount of vitamin B6 is more dalia than oats. 

They both are easy to make, and their recipes are available on the internet. However, in an Indian household, it is more convenient to make dalia. Oats are also a bit costlier than dalia.

Given below is a nutritional summary of dalia and oats per 100 grams. If you can’t decide after all these pointers, you should leave it to your taste buds.

Ingredient Calories Fats Carbohydrate Protein
Dalia 152 3.41 27.7 5.03
Oats 389 6.9 66.27 16.89


Thus, the calorie breakdown of dalia is 19% fats, 69% carbs, and 12% proteins. While, the calories breakdown of oats is 16% fats, 67% carbs, and 17% protein.


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The Final Verdict

We have seen that both oats and dalia are beneficial for weight gain. They have their advantages. While oats are more suitable for weight gain, dalia is more convenient and affordable.

If this article helps you decide the better choice between dalia and oats, please share your experience with us in the comment section below.

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