Calories in a Cup of Cooked Millet, Dalia and Barley

By NYUS Inc. · Published 27 October 2026

A bowl of dalia, a cup of cooked barley, kuttu or rajgira on a fasting day, a millet porridge: these grains are served by the bowl, but our raw guides give them dry, and cooked weight is not raw weight. This guide gives the calories per 100 g for five cooked grain records from USDA FoodData Central, then turns them into one cup using the cup weight USDA prints on each record, and into one katori using a weight that is ours and labelled. Ragi, bajra and jowar have no cooked USDA record, so they get no number here. The figures are for plain cooked grain, not for a porridge made with milk, sugar or ghee.

The short answer

By the USDA records below, a cup of cooked pearled barley (157 g) is about 193 kcal, a cup of cooked millet (174 g) about 207, a cup of cooked amaranth (rajgira, 246 g) about 251, a cup of cooked roasted buckwheat groats (kuttu, 168 g) about 155 and a cup of cooked bulgur (182 g), the nearest row to dalia, about 151 kcal. For our assumed 150 g katori the same rows give about 185, 179, 153, 138 and 125 kcal. Our reading: per 100 g the five rows run from 83 to 123 kcal, so the cup weights decide the order per cup: the amaranth cup is 246 g and the barley cup 157 g, which puts amaranth highest per cup although barley is highest per 100 g.

Calories per 100 g, per cup and per katori

Indian lab values (IFCT 2017) do not cover these grains cooked: Table 1 gives the raw grains per 100 g, as our ragi, bajra and jowar guide and our raw millets katori guide show, and has no cooked row that we found. So every row here is a USDA FoodData Central SR Legacy reference value, and the kcal per 100 g is the Energy figure printed on each record. The cup weights are the household portions USDA prints on each record page. USDA prints no katori weight, so the katori column is ours: 150 g, the same weight we use for a katori of cooked rice in our cooked rice, pasta and oats guide and of cooked dal in our cooked dal, rajma and chole guide, so a plate of grain and dal adds up on one basis. Weigh your own cooked portion and scale from the per 100 g column. Each figure is the grams times the kcal per 100 g in the table, divided by 100, rounded to the nearest kcal with half rounding up. Bulgur is not identical to dalia: USDA has no record for dalia as sold in India, so the bulgur row is the nearest wheat row, not dalia itself. Millet is USDA's own millet record, not ragi, bajra or jowar; searches of USDA SR Legacy on 27 Oct 2026 for finger millet, ragi, pearl millet, bajra, jowar, dalia and broken wheat returned no record, and the sorghum search returned raw grain, flours and a syrup but no cooked record, so those grains get no cooked number. Buckwheat and amaranth are the grains, not kuttu atta or rajgira laddu.

What stands out in the numbers

• Per 100 g the rows run from 83 to 123 kcal: pearled barley 123, millet 119, amaranth 102, buckwheat groats 92 and bulgur 83.
• Per cup the order changes. USDA's cup of cooked amaranth weighs 246 g and its cup of cooked barley 157 g, so a cup of amaranth is about 251 kcal and a cup of barley about 193, the reverse of the per 100 g order.
• At the same 150 g katori, our arithmetic on the table rows: barley 185, millet 179, amaranth 153, buckwheat 138 and bulgur 125 kcal, which follows the per 100 g order.
• Raw and cooked are different rows. IFCT 2017 gives raw barley (A004) 1321 kJ per 100 g, which is 316 kcal, and raw amaranth seed (A002) 1489 kJ, 356 kcal, against 123 and 102 kcal per 100 g cooked in the records above, because cooking adds water. Use the raw guides when you weigh grain dry.
• Same plate, other sides. Our cooked rice, pasta and oats guide and cooked dal, rajma and chole guide use the same cup-and-katori basis.

How to log it so the numbers hold

• Weigh the cooked portion. Put your cooked dalia or millet on a kitchen scale once and scale from the per 100 g column; a thick porridge and a loose pilaf of the same grain weigh differently per cup.
• Log cooked and raw separately. If you weigh the grain dry, use a raw row; if you weigh it after cooking, use these rows. Do not apply a cooked row to a raw weight.
• Milk, sugar, ghee and vegetables are extra. A dalia cooked with milk and sugar, a vegetable dalia or a millet pulao is not these rows; log the extras on top.
• Flours and snacks are other rows. Kuttu atta, singhare ka atta, ragi flour, rajgira laddu and puffed rajgira are not the cooked grains on this page.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie target: we have not looked up one for any person, so we give none.
• Protein, fibre and other nutrients: this page gives energy only.
• Cooked ragi, bajra and jowar, and samai, varagu and other small millets: no cooked USDA record, so no number; flours, rotis, porridges, khichdi, upma and any dish made with these grains: not covered here.
• Brand pack labels and FSSAI figures: not used, so the page does not mix label numbers with the records above.
• Anything about weight, health or what these grains do to your body: the page adds up food data and makes no claim about it. If you have a medical condition, ask your doctor or dietitian.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1, energy per 100 g edible portion, read from the PDF on 27 Oct 2026: A004 (barley, 6 regions, 1321 kJ) and A002 (amaranth seed, pale brown, 6 regions, 1489 kJ), PDF page 41; used only for the raw-versus-cooked comparison; the table rows are USDA.
• USDA FoodData Central, SR Legacy 170285 (Barley, pearled, cooked): Energy 123 kcal per 100 g; household portion printed on the record: 1 cup 157 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 168871 (Millet, cooked): Energy 119 kcal per 100 g; household portion: 1 cup 174 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 170683 (Amaranth grain, cooked): Energy 102 kcal per 100 g; household portion: 1 cup 246 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 170686 (Buckwheat groats, roasted, cooked): Energy 92 kcal per 100 g; household portion: 1 cup 168 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 170287 (Bulgur, cooked): Energy 83 kcal per 100 g; household portions: 1 cup 182 g, 1 tbsp 8.4 g (read 27 Oct 2026).
• nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.

The 150 g katori weight, the sums, the rounding, the kilojoule to kcal conversion and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA or IFCT. The cup and tablespoon weights in the table are USDA's, printed on the record pages above. Names in the Grain column (jau, millet, rajgira, kuttu groats, dalia) are our matching to the USDA record names listed above; bulgur is the nearest row to dalia, not the same food.

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