Curd Calories, Nutrition, and Health Benefits

TLDR

• One small cup of curd has 62 kcal.
• Calories in curd depend on serving size.
• Curd is a good source of probiotics, calcium, and vitamin B12.
• Eat curd daily to improve digestion and boost immunity.

How Many Calories Are In One Cup Curd?

One small cup (100 grams) of curd has 62 kcal. Calories in curd depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of curd.

Curd Nutrition Facts

Curd contains 30% carbohydrates, 23% protein, and 47% fat. Curd is a good source of probiotics, calcium, and vitamin B12. It helps in improving digestion, building strong muscles, and boosting immunity.

Download the Hint app to track the number of calories consumed from curd and curd recipes.

Is Curd good for weight loss?

Yes. Recent data states that regular curd or yogurt consumption promotes body weight stability.¹ Curd or yogurt consumption is associated with lower body mass index, lower body weight, smaller waist circumference, and lower body fat. ²

Is Curd good for diabetes?

Yes, regular consumption of curd can decrease the risk of developing diabetes.

The most recent analysis has shown a 14% lower risk of type 2 diabetes in people who consumed curd or yogurt daily when compared with no yogurt consumption³.

Also, curd is a good source of protein, it is low in carbs and has a low GI, making it ideal for regular consumption.

Is curd good for blood pressure?

Yes. Researchers propose that the combination of yogurt intake and a DASH (“Dietary Approaches to Stop Hypertension”) diet was associated with a 30% lower high blood pressure risk.⁴

Yogurt also contains casein, whey proteins, as well as calcium, magnesium, and potassium, all of which have been linked with blood pressure lowering effects.⁴

Is curd good for PCOS?

Dairy products such as curd can be consumed but in a limited amount. Excess consumption of dairy can lead to an increase in blood glucose levels and also stimulate insulin growth factors.

Is Curd good for thyroid?

Yes. Curd is a good source of probiotics, which play a beneficial role in lowering serum hormone fluctuations. Microbes like E. coli function as a reservoir for T3 by binding it to bacterial thyroid-binding hormone and preventing thyroid hormone from fluctuating and thus, reducing the need for T4 supplementation.⁵

Is Curd good for immunity?

According to a recent study, good bacteria, which is found in fermented food like curd helps build a stronger immune system. Increased curd or yogurt consumption, enhance the immune response, which would in turn increase resistance to immune-related diseases.⁶

Is curd good for muscle gain?

Curd contains protein and calcium. If consumed with regular physical activity and other high protein foods it could contribute to muscle gain.

To improve muscle gain include protein-rich foods in your diet. Download the HINT app and go to the recipe section to check for high-protein recipes.

Is Curd good for weight gain?

Curd is a good source of protein and essential amino acids which could directly contribute to healthy weight gain.

For more protein-rich food that could be consumed along with curd, you can check the recipes section of the HINT app.

Is Curd good for fat loss?

Curd is an excellent fat burner. Probiotics present in curd keep the digestive system healthy and improve metabolism, thus facilitating the weight loss process.

Curd or yogurt consumption is associated with lower body mass index, lower body weight, smaller waist circumference, and lower body fat.^1,2

For better results, along with changing your diet by including curd use the Hint app and track your lifestyle.

Popular Curd Recipes

Many healthy and tasty recipes have curd. Listed below are the popular categories with related calorie and nutrition information.

1. Curd Rice

One medium cup (200 grams) of curd rice has 172 kcal. 77% of these calories are from carbohydrates, 11% from protein, and 12% from fat. Curd is a good source of probiotics, manganese, and an excellent source of vitamin D, beta carotene, and lutein. It helps reduce stomach cramps and aids in digestion. Here is a table of how calories increase with the serving size of curd rice.

A much more healthy alternative to curd rice is curd brown rice. One medium cup (200 grams) of curd brown rice has 196 kcal. 66% of these calories are from carbohydrates, 11% from protein, and 23% from fat. Curd brown rice is a good source of probiotics, protein, phosphorus, magnesium, copper, thiamin, niacin, vitamin B6, vitamin E, beta carotene, lutein, and an excellent source of manganese, and vitamin D. It helps reduce stomach cramps and aids in digestion.

2. Curd Upma

One medium cup (200 grams) of curd upma has 175 kcal. 57% of these calories are from carbohydrates, 14% from protein, and 29% from fat. Curd upma is a good source of protein, magnesium, copper, selenium, pantothenic acid, vitamin b6, vitamin C, and lutein, and an excellent source of dietary fiber, manganese, vitamin D, and beta carotene. It helps in improving vision and boosting immunity.

Here is a table of how calories increase with the serving size of curd upma.

3. Hung curd sandwich

One slice (45 grams) of hung curd sandwich has 39 kcal. 59% of these calories are from carbohydrates, 19% from protein, and 22% from fat. Hung curd sandwich is a good source of alpha-carotene and an excellent source of beta-carotene. Adding veggies to the sandwich makes it tastier and healthier. Here is a table of how calories increase with the increase in the serving size of the sandwich.

4. Mixed Vegetable Raita

One small cup (100 grams) of mixed vegetable raita has 46 kcal. 36% of these calories are from carbohydrates, 22% from protein, and 42% from fat. Mixed vegetable raita is a good source of probiotics, vitamin B12, and vitamin D, and an excellent source of vitamin C, and beta carotene. It helps in improving gut health and boosting immunity.

Raita variations

5. Lassi

One glass (240 ml) of curd lassi has 170 kcal. 54% of these calories are from carbohydrates, 15% from protein, and 31% from fat. Lassi is a good source of protein, probiotics, riboflavin, phosphorus, selenium, and an excellent source of calcium, manganese, vitamin B12, and vitamin D. It helps boost immunity and aids in digestion.

Here is a table of how calories increase with the serving size of lassi.

Here are the calorie values of various types of lassi recipes using curd. Download the Hint app for more information on curd recipes, calories, and nutrition facts.

6. Smoothies

Banana Smoothie

One glass (240 ml) of banana smoothie has 220 kcal. 76% of these calories are from carbohydrates, 9% from protein, and 15% from fat. Banana smoothie is a good source of protein, fiber, potassium, calcium, phosphorus, magnesium, vitamin B12, manganese, and an excellent source of vitamin B6. Individuals with diabetes, prediabetes, and insulin resistance should avoid banana smoothie as it contains high sugar.

Here is a table of how calories increase with the serving size of a banana smoothie.

Here are the calorie values of various types of smoothie recipes using curd. Download the Hint app for more information on curd recipes, calories, and nutrition facts.

7. Buttermilk

One glass (240 ml) of buttermilk has 30 kcal. 30% of these calories are from carbohydrates, 26% from protein, and 47% from fat. Buttermilk is a refreshing low-calorie drink and a good source of probiotics. It helps to soothe the digestive system and aids in weight loss. Here is a table of how calories increase with the serving size of buttermilk.

Here are the calorie values of various types of buttermilk recipes using curd. Download the Hint app for more information on curd recipes, calories, and nutrition facts.

8. Kadhi

One small cup (100 grams) of besan kadhi has 178 kcal. 40% of these calories are from carbohydrates, 16% from protein, and 44% from fat. Besan kadhi is a good source of protein, phosphorus, magnesium, copper, thiamine, and an excellent source of folate and vitamin E. It helps in the production of red blood cells and strengthens muscles. Here is a table of how calories increase with the serving size of curd kadhi.

Here are the calorie values of various types of kadhi recipes using curd. Download the Hint app for more information on curd recipes, calories, and nutrition facts.

| Recipes | Calories (kcal) in 1 small cup (100gm) | | Tamatar kadhi | 205 | | Bajre ki kadhi | 91 |

9. Dahi vada

One small cup (100 grams) of Dahi Vada has 224 kcal. 23% of these calories are from carbohydrates, 11% from protein, and 65% from fat. Dahi vada is a good source of protein, vitamin D, lutein, phosphorus, fiber, magnesium, vitamin B5, copper, and an excellent source of selenium, and vitamin E. Eat this snack in moderation as it contains high saturated fat. Here is a table of how calories increase with the serving size of Dahi Vada.

References

1. Angelo Tremblay, Caroline Doyon, Marina Sanchez, Impact of yogurt on appetite control, energy balance, and body composition, Nutrition Reviews, Volume 73, Issue suppl_1, 1 August 2015, Pages 23–27, https://doi.org/10.1093/nutrit/nuv015

2. Eales J, Lenoir-Wijnkoop I, King S, Wood H, Kok FJ, Shamir R, Prentice A, Edwards M, Glanville J, Atkinson RL. Is consuming yogurt associated with weight management outcomes? Results from a systematic review. Int J Obes (Lond). 2016 May;40(5):731-46. doi: 10.1038/ijo.2015.202. Epub 2015 Oct 7. PMID: 26443336; PMCID: PMC4856732.

3. Salas-Salvadó J, Guasch-Ferré M, Díaz-López A, Babio N. Yogurt and Diabetes: Overview of Recent Observational Studies. J Nutr. 2017 Jul;147(7):1452S-1461S. doi: 10.3945/jn.117.248229. Epub 2017 Jun 14. PMID: 28615384.

4. Buendia JR, Li Y, Hu FB, Cabral HJ, Bradlee ML, Quatromoni PA, Singer MR, Curhan GC, Moore LL. Long-term yogurt consumption and risk of incident hypertension in adults. J Hypertens. 2018 Aug;36(8):1671-1679. doi: 10.1097/HJH.0000000000001737. PMID: 29952852; PMCID: PMC6613217.

5. Knezevic J, Starchl C, Tmava Berisha A, Amrein K. Thyroid-Gut-Axis: How Does the Microbiota Influence Thyroid Function? Nutrients. 2020 Jun 12;12(6):1769. doi: 10.3390/nu12061769. PMID: 32545596; PMCID: PMC7353203.

6. Meydani SN, Ha WK. Immunologic effects of yogurt. Am J Clin Nutr. 2000 Apr;71(4):861-72. doi: 10.1093/ajcn/71.4.861. PMID: 10731490.