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Calories in Curd (Dahi) ~ Is It Healthy To Eat Curd | Bodywise

5 min read
Calories in Curd (Dahi) ~ Is It Healthy To Eat Curd | Bodywise

Popular in the Indian subcontinent, curd is a traditional yoghurt or fermented milk product. It is considered to be healthy. How do we know how much of this food is good for us? In what quantities should we eat it, and how good is it for people with different types of dietary restrictions? Keep reading to find out dahi calories.

Curd Nutrition: How Many Calories in Curd?

Considering how healthy curd is, how many calories does it have? The following table outlines nutrition facts about 1 cup curd calories:




3g (13%)


4g (39%)


11g (48%)

Vitamin A




These are the curd calories per 100g.

How Long Would It Take to Burn Off 98 Kcal?

Considering how many calories in curd are present, what would you need to do to burn it off? To burn off these 98 calories, you could do:

  • 15 Minutes of Cycling
  • 10 Minutes of Running
  • 36 Minutes of Cleaning
Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

Is Curd Fat or Protein?

To understand whether curd has fat or protein, we must understand the composition of curd. It is more of a solid than a liquid. A good part of the dry matter of curd is made up of proteins. However, it also contains fats, carbohydrates, and minerals. The fat content can vary.

Depending on whether it is store-bought or homemade, the fat content can be anywhere between 0.2-9% fat. Technology can play a big part in producing practically fat-free curd, medium-fat content curd, or high-fat content curd. The fatty acids present in it are essential for our body's functions. In the case of classic curd, there is usually 20-25% of mono-unsaturated fatty acids, which are healthy and do not oxidise.

A significant amount of curd is composed of water (78-82%), which is rich in proteins. There is also liquid that collects between the curd and the container. It is called free water. It is technologically possible to produce curd with low water content, but the taste would not be as enjoyable. Curd’s main ingredient is casein. The white colour of curd comes from this reserve protein. Curd's rich protein content is its biggest nutritional value. Of course, this varies according to different types of curd.

There is no issue with modifying curd as the highly valued proteins still remain the same. So, you can add other healthy ingredients for more value. At the end of the day, curd offers us a source of proteins with high biological value.

Also Read: Calories in One Serving of Upma | Is It Healthy to Eat Upma?

Is It Ok to Eat Curd Everyday?

Yes, it is okay to eat curd everyday. Like all things in life, everything should be taken in moderation. The same goes for curd. You must be careful of how much curd you eat daily. Those with weak digestive systems should avoid eating too much curd. It can potentially cause constipation.

Who Should Not Eat Curd?

Now that we have established too much curd is not good to eat, let’s understand who should not eat it at all:

  • According to a study, those who have arthritis should avoid eating curd daily. This is because curd is considered to be a sour food and sour food tends to accelerate joint pain. This is because dairy products contain a particular type of protein that can irritate the tissue around joints.
  • Those people with weak digestive systems should avoid eating curd at night. If you regularly experience digestive issues such as acidity, indigestion, or acid reflux, eating curd at night may not be the best idea. This is because your digestion is sluggish at night.
  • While those suffering from lactose intolerance can eat curd, it is still advisable to moderate your curd intake. Do not eat curd every day if you are lactose intolerant.
Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

How Much Curd Can I Eat in a Day?

Usually, one small bowl of plain homemade curd is more than enough. You can eat curd at any point in the day. It can be a part of your breakfast, lunch, or dinner. In case you have had issues with curd, it is best to refer to a registered dietitian or nutritionist.

Considering the calories in a bowl of curd, there is nothing wrong with eating one small bowl a day. If you are buying packaged curd, you must check the percentage of sugar in the curd. This is when you should worry about dahi calories. Avoid sweetened or fruit yoghurts as they have high sugar content. Some Greek yoghurts may also add trans fats as part of the curd calories.

Can Diabetics and Heart Patients Eat Curd?

It is advisable that diabetics, heart patients, and those seeking to lose weight avoid curds with sugars. Packaged curds and fruit yoghurts can spike sugar levels or contribute to weight gain. However, if you wish to eat curd, you can make homemade curd with low-fat milk.


Curd is the best food for the health-conscious. If you notice curd calories, it is rich in minerals and vitamins, which can boost your energy and help you make it through the day. It also has antioxidants that help you to recover after working out quickly.

If you wish to eat it before working out, it can give you a spurt of energy. Owing to its probiotics, it can help improve the functioning of the digestive system. Probiotics also help to improve our immunity thanks to infection-fighting white blood cells. You will need to check if a particular curd has probiotics.

Moreover, since the lactose is broken down during the fermentation process, it can be consumed by those having lactose intolerance. Curd is also great for your bones and teeth as it contains phosphorus and calcium. This helps to prevent issues like arthritis and make your teeth and bones healthier. Overall, the curd is great for you, and you should add it to your diet for better health.

Also Read: 15 Impressive Health Benefits of Eating Curd (Dahi)



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