How Many Calories in Curd and Nutritional Value of Curd?

Today’s blog is all about calories in curd 1 cup, the nutritional value of curd, calories in one bowl of curd, and the benefits of curd. Most people love to have curd with meals, and if you are among those who love to have curd, then you must know its nutritional value.
Yogurt, curd, or homemade dahi is an unavoidable part of Indian thali, that’s why it is important to know how many calories you are consuming through one bowl of curd. Every age group loves to eat curd because of its taste and is good for the digestive system too. Curd is rich in probiotics that can help you in fighting against diarrhea and lack of appetite and other problems related to stomach.

Calories in Curd and Nutritional Value

In the market, there is a variety of curd and calories in dahi depends on the sugar content and fat. This is the reason for the difference between calories in fat-free curd, low fat and whole milk curd calories.

Now, let’s discuss calories in dahi and its various facts:

Calories in curd 1 cup or 128 grams of fat-free curd have 100 calories, and on the other hand, milk contains 90 calories, but curd offers more protein as compared to milk that is 11 grams than milk that has 9 grams.

  • The calories in dahi can vary according to the milk type used to set the curd. If the curd is made with full-fat milk, then it will have more calories.
  • 100 grams of plain, whole milk, and unflavoured milk curd contains 61 calories.
  • Calories in homemade dahi (1 cup), which is made with cow’s milk will have 142 calories.

Nutritional Value of Curd

Nowadays, people consider nutritional content first before eating anything. As you know, the curd is a very important part of the Indian diet so it is essential to know about calories in the yogurt.

Nutrients  Amount (100 Grams of Plain Whole Milk Curd)
Calories 61 Kcal
Water 81%
Carbohydrates 4.7 grams
Protein 3.5 grams
Fat 3.3 grams
Fiber 0 grams


  • Protein 

Apart from calories, curd has high protein around 10-12 grams depending on the curd type. For our body’s growth and development, a protein-rich diet is required. Commercially sold curd will have higher protein than homemade dahi because there will be added dry milk during curd processing.

  • Calcium 

Curd is packed with calcium, which is good for teeth and bones. It helps in muscle contracting.

  • Potassium

Potassium helps in promoting the function of the nervous system and helps muscles to contract. It transports nutrients to cells and eliminates toxins from cells.

  • Water 

Around 80% of this dairy product is water. This is the reason why people often eat during summers where the body can be dehydrated and curd can prevent the body from dehydration.

  • Riboflavin 

Curd is a good source of riboflavin. It helps break carbohydrates, protein, and fats to produce energy. It helps in maintaining good health and overall growth.

Benefits of Curd 

Now you are aware of dahi calories, now, it’s time to know what benefits curd can serve you:


  • Improves Digestion 

If you are suffering from indigestion, then eating curd would be the best option. It can maintain a balance in the acid levels in the stomach. The curd manages the pH levels to treat indigestion. When you add curd to the diet, then it helps in digesting food that offers nutrition to the body.

  • Good for Weight Loss

If you want to reduce weight, then you should include curd in your diet. With a high amount of calcium, curd helps in combating obesity. Calcium limits the creation of cortisol that stops increasing weight. To fight cortisol, you should consume curd daily.

  • Good for Heart

Curd helps in preventing heart problems. If you include curd in your daily diet plan, then it can reduce cholesterol levels. It improves the functioning of a healthy heart. The less amount of cholesterol keeps arteries clean.

  • Boosts Immune System

Curd is the best probiotic food that has live microorganism that is required for the body. The strength offered by the curd to metabolism helps in improving immunity.

  • Improves Bone Strength

Curd is a good source of phosphorous and calcium. Both these elements are good to boost bones strength. Hence, the curd is a good choice to meet the calcium requirements of teeth and bones. Daily consumption of curd protects from issues, such as osteoporosis and arthritis.

Allergies of Curd

As you know, the curd is good for weight loss, but daily consumption can lead to obesity. Make sure to consume the right amount of curd. Curd might not be good for some people as it can cause constipation problem.

Wrapping Up!

The curd is nutrient-dense food and delicious to taste. Rich in protein and calcium and it is important for our diet. Curd calories depend on the type of curd and milk that is used to set the curd. If you have a milk allergy, then avoid consuming dairy products.

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