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Curd Calories, Nutrition, and Health Benefits

October 3, 2022
16 min read
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 Serving Size (in grams)Calories (kcal)
1 Small cup(100 grams)62
1 Medium cup(200 grams)124
1 Large cup(300 grams)185

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.

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

One medium cup (200 grams) of Curd rice has 172 kcal. Curd rice contains 77% carbohydrates, 11% protein, and 12% fat. Use the hint app to track your calories.

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.

Curd Rice Serving Size (in grams)Calories (kcal)
1 Small cup (100 grams)86
1 Medium cup (200 grams)172
1 Large cup (300 grams)258

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.

One medium cup (200 grams) of Curd upma has 175 kcal. Curd upma contains 57% carbohydrates, 14% protein, and 29% fat. Use the hint app to track your calories.

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.

Curd Upma Serving Size (in grams)Calories (kcal)
1 Small cup (100 grams)86
1 Medium cup (200 grams)175
1 Large cup (300 grams)263

One slice (45 grams) of Hung curd sandwich has 39 kcal. Hung curd sandwich contains 59% carbohydrates, 19% protein, and 22% fat. Use the hint app to track your calories.

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.

Hung Curd Sandwich
Serving Size (in grams)
Calories (kcal)
1 Slice (45 grams)39
1 Medium piece (40 grams)35
1 Large piece (50 grams)44

One small cup (100 grams) of Mixed vegetable raita has 46 kcal. Mixed vegetable raita contains 36% carbohydrates, 22% protein, and 42% fat. Use the hint app to track your calories.

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.

Mixed Vegetable Raita Serving Size (in grams)Calories (kcal)
1 Small cup (100 grams)46
1 Medium cup (200 grams)93
1 Large cup (300 grams)258

Raita variations

Raita variationsCalories (kcal) in 1 Small Cup (100 grams)
Bottle gourd tomato raita27
Bottle gourd mint raita31
Bottle gourd raita36
Pumpkin Raita40
Cucumber raita40
Hung curd with veggies41
Ash Gourd Raita42
Beetroot cucumber tomato raita44
Tomato raita44
Cabbage raita45
Palak raita45
Mixed vegetable raita46
Beetroot cabbage raita46
Capsicum carrot raita46
Carrot raita49
Pineapple raita53
Mango raita46
Onion raita55
Basil raita46
Fresh fruit raita58
Yam raita67
Dates and palak raita78
Bhindi raita80
Banana raita85
Cucumber and sesame seeds raita87
Flax seeds raita96
Boondi raita167

One glass (240 ml) of lassi has 170 kcal. Lassi contains 54% carbohydrates, 15% protein, and 31% fat. Use the hint app to track your calories.

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.

Lassi Serving Size (in ml)Calories (kcal)
1 Glass (240 ml)170
2 Glass (480 ml)340
3 Glass (720 ml)510

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.

Lassi varietiesCalories (kcal) in 1glass (240 ml)
Salted lassi121
Sabudana lassi144
Saffron lassi148
Guava and strawberry lassi148
Cucumber mint lassi150
Mint lassi153
Strawberry lassi154
Sweetened honey lassi158
Mango Lassi169
Watermelon lassi166
Lassi170
Chia seeds and pear Lassi172
Green apple lassi174
Blackcurrant lassi175
Beetroot lassi179
Jeera lassi183
Mango mawa Lassi187
Kiwi lassi188
Orange lassi189
Pineapple lassi190
Elaichi lassi201
Muskmelon lassi202
Apple lassi202
Black grapes lassi237
Chia seeds Lassi238
Kaju orange lassi244
Banana lassi245
Herb lassi259
Coconut Lassi275
Pista lassi321

One glass (240 ml) of banana smoothie has 220 kcal. Banana smoothie contains 76% carbohydrates, 9% protein, and 15% fat. Use the hint app to track your calories.

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.

Banana Smoothie Serving Size (in ml)Calories (kcal)
1 Glass (240 ml)220
2 Glass (480 ml)440
3 Glass (720 ml)660

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.

Smoothie varietiesCalories (kcal) in 1glass (240 ml)
Spinach apple smoothie90
Watermelon smoothie104
Basil berry watermelon smoothie104
Watermelon strawberry smoothie105
Pumpkin smoothie106
Strawberry smoothie108
Muskmelon smoothie113
Pineapple papaya smoothie121
Beetroot smoothie124
Watermelon kiwi smoothie127
Basil watermelon smoothie130
Pineapple ginger smoothie135
Pineapple smoothie135
Fig and Beetroot smoothie142
Pineapple Blueberry Smoothie144
Mango apple smoothie146
Mango smoothie147
Apple ginger smoothie155
Pear Honey and Lime Smoothie158
Apple apricot smoothie163
Mango sweet potato smoothie166
Carrot Oats Smoothie167
Grape cranberry smoothie191
Mango banana smoothie197
Banana green smoothie203
Carrot, apple, and flaxseed smoothie209
Apple dates smoothie211
Banana smoothie220
Banana oats smoothie231
Avocado smoothie276

One glass (240 ml) of Buttermilk has 30 kcal. Buttermilk contains 30% carbohydrates, 26% protein, and 47% fat. Use the hint app to track your calories.

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.

Buttermilk Serving Size (in ml)Calories (kcal)
1 Glass (240 ml)30
2 Glass (480 ml)60
3 Glass (720 ml)90

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.

Buttermilk varietiesCalories (kcal) in 1glass (240 ml)
Minty buttermilk22
Buttermilk30
Jeera buttermilk34
Masala buttermilk37
Beetroot buttermilk44
Chilli buttermilk93
Buttermilk with flaxseeds102
Buttermilk with chia seeds102
Almond buttermilk109

One small cup (100 grams) of besan kadhi has 178 kcal. Besan kadhi contains 40% carbohydrates, 16% protein, and 54% fat. Use the hint app to track your calories.

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.

Besan kadhi
Serving Size (in grams)
Calories (kcal)
1 Small cup (100 grams)178
1 Medium cup (200 grams)357
1 Large cup (300 grams)535

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 |

One small cup (100 grams) of Dahi vada has 224 kcal. Dahi vada contains 23% carbohydrates, 11% protein, and 65% fat. Use the hint app to track your calories.

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.

Dahi Vada Serving Size (in grams)Calories (kcal)
1 Small cup (100 grams)224
1 Medium cup (200 grams)448
1 Large cup (300 grams)672

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.

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