Calories in Curd (Dahi): Nutrition Facts & Health Benefits

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Medically Reviewed by Dr. Aman Priya Khanna
Written by Sangeeta Sharma, last updated on 2 January 2024| min read
Calories in Curd (Dahi): Nutrition Facts & Health Benefits

Quick Summary

  • Curd is a healthy and delicious food item that is low in calories
  • One bowl of curd contains about 100 calories
  • Curd is a good source of protein, calcium, and other nutrients

Curd, also known as yoghurt in many parts of the world, is an important part of many diets. The number of calories in curd makes for a wholesome and beneficial inclusion in your diet.

This is also because curd is known for its nutritional benefits and delicious taste. It is a creamy, tangy, and versatile food item. But can you predict how many calories are in one bowl of curd? Continue reading to find out if you guessed right or not!

Caloric Content of Curd

The number of calories in curd doesn’t stick to just one number. It varies according to many factors like type and quantity. Please note that the numbers below are according to USDA FoodData Central.

Here's a table summarising the approximate caloric content of different types of calories in one bowl of curd (100 grams):

Type of Curd

Calories per 100 g

Cheese, Creamed Curd

98 calories

Plain

70 calories

Plain, Low Fat

63 calories

Greek Curd, Plain, Low-fat

73 calories

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Carbohydrates in Curd

Lactose, a natural sugar found in milk, is the primary source of carbohydrates in curd. The amount of carbs in dahi varies based on factors such as milk type.

Here's a rough breakdown of the carbohydrate content of various types of curd in a 100 g serving, according to USDA:

Type of Curd

Carbohydrates (100 g)

Plain, Low Fat

7.04 grams

Plain Curd (227 g)

5.29 grams

Greek Curd, Plain, Low-fat

3.94 grams

Cheese, Creamed Curd

3.38 grams

Please remember that the amounts given are estimates, and the exact carbohydrate content may vary significantly based on the brand and product.

Due to the additional sugars and flavourings, flavoured curd can have a wide range of carbohydrate content. Thus, it's important to check the nutrition label for specific information.

Nutritional Composition of Curd

Curd can have different nutritional profiles. Please check the comprehensive table below for the Dahi nutrition facts (common types) for 100g serving, according to USDA.

Note: These figures are estimates and may differ based on the brand and product. If you want to know a certain curd's dietary composition, read the packaging's nutrition label.

Furthermore, flavoured curd products may have varied nutritional profiles due to sweeteners, fruit, or other flavourings. This can drastically alter curd nutrition.

Nutrient (100 g)

Plain

Plain, Low Fat

Cheese, Creamed Curd

Greek Yogurt

Calories (Cal)

70

63

98

73

Carbohydrates (g)

5.26

7.04

3.38

3.94

Sugar (g)

3.96

7.04

2.67

3.56

Protein (g)

3.52

5.25

11.1

9.95

Fat (g)

3.52

1.55

4.3

1.92

Calcium (mg)

132

183

83

115

Cholesterol (mg)

15

6

17

10

Health Benefits of Consuming Curd

Curd is a healthy dairy product that, when consumed as part of a balanced diet, has numerous health advantages.

Here are some of the most important health benefits of consuming calories in curd:

  1. Rich Source of Nutrients: This food is a good source of vital nutrients such as protein, calcium, and vitamin B12. These nutrients are essential for overall health.

    They support functions like bone health, energy metabolism, and red blood cell synthesis.

  2. Probiotic Advantages: It is fermented with healthy bacteria known as probiotics, such as Lactobacillus and Bifidobacterium. Probiotics aid in maintaining a healthy balance of gut bacteria.

    It is essential for digestion, nutritional absorption, and immune system strength. They can also help with digestive disorders such as constipation.

  3. Improved Digestion: The bacteria in curd aid digestion by breaking down lactose (milk sugar) and aiding in nutritional absorption.

    This is especially useful for people who are lactose intolerant.

  4. Weight Management: Curd regulates hunger and lowers overall calorie intake.

    The mix of protein and probiotics in curd can make you feel full for longer, thus benefiting weight management and reducing overeating.

  5. Strong Bones and Teeth: It is a good source of calcium, which is required for strong bones and teeth.

    Regular ingestion can help lower the incidence of osteoporosis and fractures, especially in older people.

  6. Enhanced Immune Function: Probiotics in curd have been related to better immunological function.

    They modify the immune response and may lessen the intensity and duration of common infections.

  7. Cardiovascular Health: Regular consumption of curd may benefit heart health by lowering blood pressure and the risk of heart disease.

    Curd's probiotics may potentially have a favourable effect on cholesterol levels.

  8. Skin Health: Curd contains vitamins and minerals that can help with skin health, such as vitamin B12 and riboflavin.

    Probiotics may also help reduce acne risk by fostering a healthy gut microbiota.

Ways to Consume Curd

Curd is an adaptable and healthy dairy product that can be consumed in various ways. Here are a few popular ways to consume curd:

  1. Plain: One of the most common ways to consume curd is as a snack or side dish.

    You may eat it alone or add a dash of honey or cinnamon to provide natural sweetness and taste.

  2. Smoothies: To make a creamy and healthy smoothie, combine curd with your favourite fruits, such as berries, bananas, or mango.

    Add a drizzle of honey or a tablespoon of oats for extra texture and flavour.

  3. Parfait: To make a tasty and healthy parfait, layer curd with oats and fresh fruits.

    This makes a filling breakfast or snack.

  4. Raita: It is a traditional Indian dish with curd, chopped vegetables (such as cucumber, tomato, and onion), and spices.

    It's a refreshing addition to spicy foods like biryani or curry.

  5. Lassi: This is a classic Indian yoghurt-based beverage.

    You can prepare a sweet lassi with curd, sugar, and fruits or a savoury version with cumin and salt.

  6. Salad Dressing: Curd can be a foundation for creamy salad dressings.

    Combine it with herbs, lemon juice, garlic, and olive oil for a light dressing.

  7. Marinades: They can tenderise and enhance the flavour of meats, poultry, and shellfish.

    Curd's acidity and microorganisms help break down proteins and flavour them.

  8. Frozen Treats: For a pleasant and creamy frozen dessert, freeze curd in popsicle or ice cream forms.

    For added flavour, add fruits or chocolate chips.

  9. Curd Rice: A traditional dish in South India, "curd rice" is created by combining cooked rice with curd, seasoning it with spices, and adding grated cucumber or carrot.

    It's a soothing and refreshing supper.

  10. Protein Bowls: Combine curd, almonds, seeds, and fresh fruits or berries to make a protein-rich bowl.

    It's a nutritious and filling breakfast or snack.

  11. Desserts: Curd can be used in desserts such as cheesecakes, frozen yoghurt, and mousses made with yoghurt.

    It imparts a creamy texture as well as a tangy flavour.

Side Effects of Overconsuming Curd

While curd is a nutritious and generally healthful meal, consuming too much of it might have negative consequences.

Here are the potential side effects of eating too much curd:

  1. Weight Gain: Excessive calorie consumption, especially if not balanced with physical exercise, can contribute to weight gain over time.

  2. Digestive Issues: Consuming too much calories in curd can cause stomach pain. Curd's lactose content can be difficult to digest for people who are lactose intolerant.

    This results in symptoms such as gas, bloating, and diarrhoea, especially if they are lactose intolerant.

  3. Increased Sugar Intake: Flavoured or sweetened curd products frequently contain added sugars.

    Consuming excessive added sugars can lead to weight gain, type 2 diabetes, and dental problems.

  4. High Saturated Fat Consumption: Overeating full-fat curd may consume more saturated fat than recommended.

    High saturated fat consumption is linked to an increased risk of heart disease.

  5. Allergic Reactions: Although rare, some people may be allergic to curd components such as proteins.

    Consuming too much curd raises the risk of allergic reactions ranging from moderate to severe.

  6. Gut Bacteria Balance Disruption: While curd contains helpful probiotics, excessive ingestion may disturb the balance of gut bacteria.

    This imbalance may cause digestive problems and impact overall gut health.

Tips for Healthy Curd Consumption

To avoid the negative effects, curd should be consumed in moderation and as part of a well-balanced diet. Here are some tips for healthy curd consumption:

  1. Stick to recommended serving sizes of curd, normally about 1 cup (245 grams) daily for adults.

  2. To cut calories and saturated fat, choose low-fat or non-fat curd.

  3. To prevent excessive added sugars, use plain curd or unsweetened variants.

  4. Include a variety of foods in your diet to achieve a balanced nutrient intake.

  5. Avoid excessive consumption if you have a history of dairy allergies or sensitivities.

  6. Take note of how your body reacts to curd. Adjust your intake if you develop digestive discomfort or other negative effects.

Takeaway

Curd is a delightful and nutritious supplement to your diet. Its low-calorie count makes it a good choice for weight loss. As with any diet, moderation and balance are essential for reaping the health benefits of curd without experiencing negative consequences.

You can contact HexaHealth if you have any health conditions. We aim to bring transparency to the medical field. So, schedule your consultation today!

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Frequently Asked Questions

The calories in curd vary depending on factors such as the type of milk used and whether it is flavoured. According to USDA, a 100 g  serving of plain curd contains around 70 calories.

Here’s the plain curd nutrition value per 100 g serving, according to USDA:

  1. Calories: 70 kcal

  2. Carbohydrates: 5.29 grams 

  3. Protein: 3.52 grams 

  4. Fat: 3.52 grams 

  5. Calcium: About 132 milligrams 

Yes, curd (dahi) is generally beneficial to one's health. It's a high-protein, calcium-rich dairy product with probiotics that can help with digestion and bone health.

The optimum time to eat curd (dahi) depends on personal taste and dietary patterns.

It can be eaten anytime, including for breakfast, as a snack, or as a side dish with lunch or dinner.

Yes, curd can be eaten as part of a healthy diet. However, it should be consumed in moderation and by individual dietary preferences and tolerances.

Diabetes patients can benefit from eating curd as part of a well-balanced diet. Portion control and selecting low-fat, simple types are critical for efficiently managing blood sugar levels.

Yes, curd contains carbohydrates. They are primarily in the form of lactose, a natural sugar found in milk.

The calories in dahibhalla vary depending on the recipe and serving size. A typical serving of two dahi bhallas contains approximately 150-200 calories.

According to USDA, Calories in 100 grams of curd (plain) are around 70 calories.

Please remember that calorie content might vary slightly depending on factors such as brand and product.

According to USDA, a single serving (usually 1 cup or 227 grams) of plain curd contains about 159 calories. However, the number can vary depending on factors such as milk type.

According to USDA, a 1-cup (227-gram) serving of plain curd contains around 159 calories.

This energy is derived mostly from carbs, proteins, and fats of curd.

Curd can be eaten on a low-carb diet. It is determined by the type of curd and the portion size consumed.

1 cup (about 245 g) serving of plain, whole milk curd contains 150-160 calories. Please remember that the exact calorie count may differ significantly based on the brand and product.

According to USDA, a 1-cup (about 227 g) portion of plain dahi includes roughly 12 g of carbs.

The carbohydrate content varies slightly depending on the type of milk used.

According to USDA, the dahi nutrition facts as per 1-cup serving (around 227 g) are:

  1. Calories: 159 kcal

  2. Protein: 7.99 grams 

  3. Carbohydrates: 12 grams 

  4. Fat: 7.99 grams 

  5. Calcium: 300 milligrams 

The calories in curd rice vary depending on the recipe and portion size. A 100 g portion of curd rice, according to Fatsecret, provides around 130 calories.

According to USDA, an average 1-cup (about 227-gram) portion of plain dahi has about 12 grams of carbs. This carbohydrate content is mostly due to lactose.

Curd can be beneficial to a weight loss diet when consumed in moderation.

This is because it provides protein, which can help promote feelings of fullness.

References

All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.


  1. FoodData Central [Internet]. fdc.nal.usda.gov.link
  2. Atli Arnarson, PhD. Yogurt 101: Nutrition Facts and Health Benefits [Internet]. Healthline. Healthline Media; 2019.link
  3. Raj D. Curd 101: Nutrition Facts, Analysis of Indian Brands, Benefits Etc. [Internet]. Everything Better. 2022.link
  4. Curd: Nutrition and Health Benefits [Internet]. nutritionfact.in. [cited 2024 Jan 2].link

Updated on : 2 January 2024

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.

Reviewer

Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More

Author

Sangeeta Sharma

Sangeeta Sharma

BSc. Biochemistry I MSc. Biochemistry (Oxford College Bangalore)

6 Years Experience

She has extensive experience in content and regulatory writing with reputed organisations like Sun Pharmaceuticals and Innodata. Skilled in SEO and passionate about creating informative and engaging medical conten...View More

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