How Many Calories Does Curd Have?

Curd is a diary product that's packed with vital nutrients and minerals. Have you ever wondered how many curd calories you are consuming everyday? Read on if you are on a diet or just curious to know about curd calories and nutrition.

Be it a regular thali at home or a full course meal at some restaurant, food seems incomplete without a bowl of curd. Curd, Yogurt, or Dahi is an indispensable part of any Indian’s diet. Curd is well accepted by the people of almost all age groups because of its taste and easy digestibility. While it is light and easy on the stomach, have you ever wondered how many calories does a bowl of curd have? Being rich in probiotics, a serving of curd is helpful in several ailments like diarrhoea, lack of appetite, and many other stomach-related problems.

There are endless varieties of curds available in the market nowadays. The curd calories mostly depend on the content of sugar and fat they contain hence there is a difference between calories in low fat or fat-free curd and whole milk curd calories. Let’s discuss the curd calories, nutrition, its benefits, and side-effects.

Curd Calories – How Many Calories Does Curd Have?

Benefits of curd
Curd Calories – 100 grams of plain whole milk curd contains 61 Calories

Did you know that curd has more calories than milk? A cup or 128 grams of fat-free curd contains 100 calories whereas milk has 90 calories but at the same time, curd provides more protein than milk which is 11 grams as compared to milk that is 9 grams.

  • One cup of home made curd made with cow’s milk has 142 calories.
  • 100 grams of plain, unflavored, whole milk curd has 61 calories.
  • The calorie count of curd varies according to the type of milk used to set the curd. Of course, curd made with full fat milk will have more calories.

The Dahi Review – We picked brands commonly and easily available across major cities. After several trips to local supermarkets, kiraana stores and online stores, we picked up 9 curd brands. After tasting them and using the curds to set homemade curd, we reached a conclusion. Read our review of the ‘Best Packaged Dahi’ to know more.

Curd Nutrition – List Of Nutrients In Curd

As per USDA, 100 grams of plain whole milk curd contains the following nutrients –

NutrientsAmount (100 Grams Of Plain Whole Milk Curd)
Calories61 KCal
Carbohydrates4.7 grams
Protein3.5 grams
Fat3.3 grams
Fiber0 grams

1. Curd Protein

Curd has a high protein content of about 10-12 grams depending on the type of curd. A protein-rich diet is necessary for our body for growth and development. Sometimes, commercially sold curds have a high protein content in comparison to homemade curd because of addition of dry milk during curd processing.

Whey or casein may be used depending on the solubility in water. Plenty of casein in the form of alpha- casein is there in curd, which is around 80% of protein. It is very beneficial in mineral absorption such as calcium and phosphorus which further improves low blood pressure.

You must have heard about whey protein that’s especially recommended for athletes and bodybuilders. 20% whey is found in curd protein which is high in branched-chain amino acids (BCAAs) valine, leucine, and isoleucine. It greatly helps in weight loss and maintaining blood pressure.

 How Many Calories Does Curd Have?
Curd has high protein that’s 10-12 grams depending on curd type

2. Carbohydrates

Time for a small biology class! Curd carbohydrates are mainly simple sugars known as lactose (milk sugar) and galactose. The fermentation of bacteria breaks down the lactose and produces glucose and galactose that further converts in lactic acid which is responsible for the sour taste of curd and other fermented dairy products.

Sweet and flavored yogurts are much popular these days and they contain sucrose (white sugar) with different kinds of fruits flavors. The sugar content of these yogurts can be 4.7 to 18.6% or even higher which is not considered healthy if consumed on regular basis.

3. Vitamins And Minerals

The vitamin and mineral content of yogurt also depends on the type of milk used to set the curd as well as the bacteria used in the process of fermentation. Whole milk is a good source of vitamins and minerals.

4. Calcium

Curd is rich in calcium which can be absorbed easily. Calcium is required for strong bones and teeth. Furthermore, it helps in blood clotting, and muscle contracting.

Curd for weight loss
Calcium also helps in blood clotting, and muscle contracting.

5. Phosphorus

Curd contains good amount of phosphorus that’s helpful in biological processes of the body like growth, repair and maintenance of the cells and tissues.

6. Vitamin B 12

Being an excellent source of vitamin B12, curd is crucial for our diet (especially for vegetarians) as B12 is generally found in fish, meat and poultry. Vitamin B12 is required to keep the body’s nerves and blood cells healthy. It also helps prevent megaloblastic anemia.

7. Riboflavin

Curd is the major source of riboflavin. It helps in breaking down of carbohydrates, fats, and protein to produce energy. Riboflavin helps in overall growth and maintaining good health.

8. Probiotics

Probiotics are the live and good bacteria that includes lactic acid and bifidobacteria. Probiotics are beneficial in smooth digestion, stomach ailments, lowering cholesterol levels, diarrhoea and lactose digestibility.

Always choose yogurt/dahi with active and live cultures. The main bacterial cultures in yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. These cultures help ferment the curd. In some cases (probiotic curds) other bacterial cultures might be added as a probiotic.

 How Many Calories Does Curd Have?
Probiotics are beneficial in smooth digestion, stomach ailments, lowering cholesterol levels, diarrhoea and lactose digestibility.

How To Make Curd At Home?

Ingredients Required

  • 2 cups of milk
  • 1 tsp curd

Preparation Method

  • Boil the milk and let it cool for a while.
  • Whisk the curd in a bowl, add the warm milk and stir well. Make sure the milk is not too hot as it might lead to the curd not setting.
  • Cover and let it sit for 5-6 hours. If the weather is cold, the curd might take around 10-12 hours to set.
  • It is recommended to keep the curd in a warm, dark place like an oven or a casserole during colder months.
  • You can read more about how to set curd at home the right way.
How to set curd or dahi
It’s advised to keep the bowl of curd in a warm and dark place like oven or cupboard as it takes a long time to set in colder months.

Also Read : We Reviewed Tastiest Mishti Doi In Our Review Lab. Check It Out.

Benefits Of Curd

1. Improves Digestion

Ever wondered why doctors suggest curd if you have an upset stomach? Probiotic-rich curd is helpful for digestion and relieving stomach problems. Curd with probiotics is helpful for managing diarrhea.

According to a study conducted on 766 children, probiotics can reduce the AAD symptoms along with some medication. Furthermore, probiotics may ward off the lactose intolerance symptoms through promoting lactose digestion. Probiotics with bifidobacteria can ease IBS symptoms and helps relieve constipation too. (1)

 How Many Calories Does Curd Have?
Curd with probiotic is helpful in antibiotic-associated diarrhea

2. Helps Maintain Blood Pressure

High blood pressure or hypertension is a chronic condition that may result in heart diseases. Being rich in potassium, curd helps in flushing out the excess salt from the body. A study done on 702 participants shows that probiotics are helpful in reducing blood pressure as compared to a placebo. A bowl of curd every day may help regulate your blood pressure along with the other benefits of curd nutrition. (2)

3. Promotes Bone Health

We all remember our mothers running after us with a glass of milk, and convincing us to have at least one glass every day. Being a milk product, the curd is exceptionally rich in calcium and protein that aids bone health. As we grow older, our bones start losing calcium which results in weak and brittle bones that eventually leads to osteoporosis, especially in women. Curd is helpful in preventing this chronic disease as well as bone fractures. A study says that calcium and protein-rich diet can help increase bone density also. (3)

 How Many Calories Does Curd Have?
Being a milk product, a bowl of curd is exceptionally rich in calcium and protein that aids bone health

4. Aids Weight loss

According to the American Dietetic Association curd works as an excellent fat burner. Being rich in calcium and protein, curd helps in losing weight. It keeps you satiated for long and keeps unnecessary cravings at bay. Furthermore, protein helps in getting lean muscles with reduced body fat.

Probiotics are the good bacteria that are helpful in the assimilation of nutrients from the food. Probiotics are known for improving the digestion and stimulating the metabolism. A study found that curd reduced the BMI and body weight in healthy, obese and overweight people. Isn’t it a good idea to lose some weight with rich taste but low Dahi calories?

Side-Effects Of Curd

1. Lactose Intolerance – Curd has less lactose as compared to milk because most of it breaks down in glucose and galactose and most lactose-intolerant people can consume it. But some may still not be able to tolerate it well, therefore it’s better to avoid curd in such cases.

2. Milk Allergy – Milk allergy is rare but it’s prevalent in many children and not too common in adults. A person suffering from milk allergy can’t digest milk proteins such as whey and casein and starts showing some immediate allergy symptoms like hives, wheezing, coughing, shortening of breath, vomiting after consuming milk. Milk and milk products must be strictly avoided during milk allergy.

3. Added Sugar – Even many low-fat curds can contain lots of added sugar that can cause chronic diseases like diabetes, heart problems. Always check the label for ingredients like sucrose, corn syrup or fructose which are commonly disguised as refined sugar. If possible, go for plain homemade curd for regular consumption.


Delicious to taste, curd is a nutrient dense food. Curd is a milk product that’s made through the process of fermentation. Rich in calcium and protein, curd is an important part of our diet. The amount of curd calories depend on the type of curd, and the milk used to set the curd.

Curd prepared with healthy and live bacteria is healthy for consumption. It’s capable to prevent some chronic illnesses like blood pressure, osteoporosis, and obesity. The nutrition in dahi is high, therefore it must be added to your diet for several health benefits. People with lactose intolerance must be careful and curd should be avoided during milk allergy.

Disclaimer – This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any dietary changes. - Reviews That Matter
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