Curd Calories, Nutrition, and Health Benefits

Curd, a beloved staple in Indian cuisine, is more than just a delicious meal accompaniment.

Packed with essential nutrients, it supports digestion, boosts immunity, and offers many other health benefits. Whether you enjoy it as curd rice, raita, or even in a smoothie, curd is an excellent addition to your daily diet.

In this detailed guide, we’ll explore everything from calorie counts to the numerous health advantages of curd while highlighting how the Hint app can help you track your curd intake and manage your health goals.

TL;DR

• One small cup of curd (100 grams) contains 62 kcal.
• Curd is rich in probiotics, calcium, and vitamin B12.
• Daily consumption of curd supports digestion, immunity, and weight management.

How Many Calories Are In One Cup of Curd?

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

You can monitor your calorie intake and adjust your portions using the Hint app.

By tracking your curd servings and related recipes, the app helps you stay mindful of your nutritional goals, whether you’re aiming for weight loss, muscle gain, or maintaining a balanced diet.

Watch: How to Track Curd Calories on the Hint App

Curd Nutrition

Curd offers a balanced macronutrient profile with 30% carbohydrates, 23% protein, and 47% fat, making it an excellent addition to your diet.

Along with being a rich source of probiotics, curd also provides calcium, vitamin B12, and essential amino acids, which are vital for muscle function, energy, and overall health.

The Hint app provides advanced nutrition tracking with both Hint Pro and Hint Premium, enabling you to track these nutrients and more.

Curd Protein

Curd is a great source of protein, providing essential amino acids that support muscle repair, immune function, and overall health. A 100-gram serving of curd offers around 3.5 grams of protein, making it a valuable addition to your diet.

Here is a breakdown of how protein in curd increases with the serving size.

The protein in curd is easily digestible, making it ideal for people of all ages. Whether you're looking to maintain muscle mass, improve post-workout recovery, or simply boost your protein intake, curd is a versatile, delicious choice.

To keep track of your protein intake, including curd, download the Hint app. With Hint Pro and Hint Premium, you can access advanced nutrition tracking, which helps you monitor your daily protein, calorie, and nutrient intake effortlessly.

Curd is not just tasty; it’s a practical addition to any high-protein diet, whether your goal is muscle gain, weight loss, or overall health.

Vitamin B12 in Curd

A 100-gram serving of curd offers around 0.4 micrograms of vitamin B12, nearly 17% of the recommended daily allowance.

It is a nutrient essential for red blood cell production, nerve health, and DNA synthesis. Ensuring you get enough B12 can help prevent anemia and support overall health.

Track your vitamin B12 intake with the advanced nutrition tracking available with both Hint Pro and Hint Premium, ensuring your diet is balanced.

Calcium in Curd

A 100-gram serving of curd offers around 121 milligrams of calcium, which is vital for maintaining healthy bones and teeth. Just one cup of curd can provide nearly 12% of your daily calcium requirement, supporting bone health and reducing the risk of osteoporosis.

With advanced nutrition tracking in both Hint Pro and Hint Premium, you can easily track your calcium intake along with other essential minerals like magnesium and zinc.

Curd Benefits

Curd offers numerous health benefits due to its rich nutritional profile:

• Supports Digestion: Probiotics in curd improve gut health and digestion.
• Boosts Immunity: Regular consumption strengthens the immune system.
• Aids in Weight Loss: Curd can help reduce body fat and stabilize body weight.
• Rich in Protein and Calcium: Essential for muscle growth and bone health.
• Vitamin B12 Source: Vital for energy production and overall metabolism.
• Low in Calories: A great option for those looking to control their calorie intake.

With the Hint app, you can monitor how curd benefits your health by tracking your nutrient intake and incorporating curd into your personalized diet plan.

Side Effects of Curd

While curd is generally considered healthy, excessive consumption may lead to certain side effects:

• Lactose Intolerance: People with lactose intolerance may experience digestive discomfort.
• Increased Phlegm: In some individuals, curd can increase mucus production, especially when consumed cold.
• Excessive Fat Intake: Full-fat curd may contribute to excess fat intake, so it's important to choose the right variety.

Use the Hint app to manage portion sizes and monitor how your body responds to curd consumption.

Is Yogurt and Curd same?

Although both are dairy products, curd and yogurt differ in their fermentation processes.

Curd is made by adding a bacterial culture to milk, while yogurt uses specific bacterial strains such as Lactobacillus bulgaricus and Streptococcus thermophilus. Both are rich in probiotics, but yogurt may offer higher levels of certain beneficial bacteria.

With the Hint Pro subscription, you can customize your diet with either yogurt or curd based on your nutritional goals.

Is Curd good for weight loss?

Yes, the curd is excellent for weight loss.

Studies show that consuming curd or yogurt regularly promotes body weight stability and reduces body fat. It is associated with lower body mass index (BMI) and smaller waist circumference. The probiotics in curd also improve digestion, which helps in weight management.^{1, 2}

Want to optimize your weight loss journey? Use the Hint app to create a personalized weight loss plan and track your curd consumption along with other healthy foods.

Is Curd good for acidity?

Yes, curd can help neutralize stomach acidity and soothe the digestive system. Its cooling properties make it ideal for relieving acid reflux and digestive discomfort.

To track your curd consumption and see its impact on your acidity levels, you can use the Hint app to monitor your dietary habits.

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 consumption.³

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

To manage your diabetes effectively, the Hint app offers tools to track your daily food intake, including curd, ensuring you stay within your dietary limits.

Is curd good for blood pressure?

Curd has been found to help lower blood pressure, especially when combined with a DASH diet. It is rich in calcium, potassium, and magnesium, all of which contribute to heart health.⁴

For those aiming to control blood pressure, the Hint Pro and Hint Premium subscriptions offer personalized DASH diet plans, unlimited consultations with dietitians, and advanced nutrient tracking features.

Is curd good for PCOS?

Yes, but in moderation. While curd can be part of a healthy diet for PCOS, excessive consumption of dairy may increase insulin levels. The Hint app helps you balance your dairy intake by offering personalized plans that account for conditions like PCOS.

Is Curd good for thyroid?

Yes, the probiotics in curd help regulate thyroid function. Studies suggest that curd plays a beneficial role in reducing serum hormone fluctuations, making it a good option for those managing thyroid conditions.⁵

You can track your curd intake and its impact on your thyroid health using the Hint app.

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, enhances the immune response, which would in turn increase resistance to immune-related diseases.⁶

Is curd good for muscle gain?

Yes, curd is beneficial for muscle gain. It’s rich in protein and provides essential amino acids that aid in muscle repair and growth.

Consuming curd as part of a balanced, protein-rich diet, especially post-workout, can enhance muscle recovery and support muscle-building goals.

You can track your daily protein intake, including curd, using the Hint app to ensure you're meeting your muscle gain targets.

Is Curd good for weight gain?

Curd can contribute to healthy weight gain. It’s not only high in protein but also contains healthy fats, making it a nutrient-dense food.

Combining curd with calorie-rich foods like nuts or fruits can help you healthily increase your overall caloric intake.

Use the Hint app to track your calorie intake and ensure you’re getting the nutrients needed for effective weight gain.

Is Curd good for fat loss?

Yes, curd is excellent for fat loss. It’s low in calories but high in protein, which helps you feel fuller for longer, preventing overeating. Additionally, the probiotics in curd improve digestion and boost metabolism, aiding the fat-loss process.

For better results, use the Hint app to monitor your calorie intake and incorporate curd into your personalized fat loss plan.

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, and 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, and 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 smoothies as they contain 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.

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, and 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.

Final Thoughts

Curd is a versatile, nutrient-packed food that offers a wide range of health benefits, from aiding in digestion to supporting weight loss and muscle gain. Whether you consume it as part of your daily meals or use it in recipes, curd is a great addition to any diet.

With the Hint app, you can easily track your curd intake, calories, and nutritional value, while Hint Pro and Hint Premium subscriptions offer personalized diet plans, advanced nutrition tracking, and expert support to help you achieve your health and fitness goals.

Download the Hint app today and take the first step toward a healthier you by incorporating curd into your daily routine!

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.