Curd Nutrition & 7 Best Health Benefits

When life gives you lemons, make lemon curd.

Actually no, that was about lemonade. But you may also give a try to lemon curd too. Lemon curd is fun to experiment with your taste buds. It is good to go with beneficial curd nutrition too. We’ve come here to talk about the goodness of curd, right. So, let’s begin.

Curd is one of the oldest processed foods in the world with a wide array of alluring qualities making it a Superfood. There are a plethora of speculations about its origin and whether it originated from India or Iran is still a conundrum. Curd nutrition with its amazing health benefits is popular all around the world.

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Curd was initially made by keeping milk in the sun to thicken and ferment and was later commercialized in 1919. The bacteria which turn milk into curd are pretty good for us and curd contains at least 100 million live bacteria per gram. The bacteria I am talking about is Lactobacillus.

Many studies have revealed that this bacteria can help with gut health and on top of that they also reduce the risk of colon cancer and inflammatory bowel disease. Various scientific researches have proven the curd nutrition beneficial for overall health.

Curd not only lures our taste buds but also keeps the health scourge at bay which is the glaring reason for its immense popularity. So here in this article, we will look at everything you need to know about this superfood.

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Curd Nutrition facts

The nutrition facts for 100 grams of curd are:

NutrientAmount% Daily value
Protein11 g22%
Carbs3.4 g1%
Sugar2.7 g
Fat4.3 g6%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Why would you love curd instead of milk?

As we know curd has a live active culture (lactobacillus) which has several health advantages that are absent in milk. Curd is a well-proven boon for the lactose-intolerant people.

A cup of curd contains 14 grams of protein whereas the same cup of milk holds 8 grams of protein. Curd hosts 488 mg of calcium per serving whereas milk hosts 276 mg of calcium per serving. These glaring reasons to eat curd instead of drinking milk signifies the relevance of curd nutrition.

Do you know?

As curd is an aftermath of the curdling of milk hence it is called as curd in general.
Red chillies help in fermentation of milk into curd. Yes, it is an eyebrow-raising fact but it’s true, red chilli is a rich source of lactobacilli that aids in the fermentation process.

Major nutrients


Curd is a rich source of protein as 100 grams of curd contains 11 grams of protein. As we know protein is a vital building block of bones, muscles, blood, skin, and cartilage; thus richness of protein in curd adds a lot of value to it. The measure of protein content is higher in commercial curd as compared to the homemade.

There are mainly two types of proteins found in curd – whey or casein. The availability of whey and casein depends on the water solubility, whey is water-soluble milk protein whereas caseins are insoluble milk protein.

Caseins aids in the absorption of minerals in the body and also promotes lower blood pressure. On the other hand, whey present in curd nutrition helps in weight loss and also controls blood pressure.


The fat content is 4.3 grams in 100 grams of curd. Although the share of saturated fat in curd nutrition is higher in curd but it contains unsaturated fat as well which helps reduce heart disease and scale down the bad cholesterol level.

On top of that milk fat also provides more than 400 types of fatty acids. Therefore, to reduce fat consumption, you may prefer curd. Curd also holds trans fats which have several health benefits. Vaccenic acid and conjugated linoleic acid are the most abundant trans fats hosted by curd.


The 100 grams of curd holds 3.4 grams of carbs which mainly occur in the form of lactose (milk sugar) and galactose. In the fermentation, process lactose breaks down into galactose and glucose. The lactic acid which derives from glucose is responsible for the sour flavour of curd.

Vitamin and minerals

Curd nutrition hosts a wide array of vitamins and minerals which boost our health.


Curd is high in calcium as a single cup of curd contains 50% of the calcium you need in a day. As we know calcium is a backbone for building teeth and bones and also vital for heart and nervous system function. Thus abundant calcium in curd makes it even more alluring.

Vitamin B12

A single cup of curd holds 25% of vitamin B12 you need in a day. According to a report, vitamin B12 from curd nutrition helps to reduce the risk of cardiovascular disease and dementia and on top of that, it also boosts your energy.


Curd is a rich source of phosphorous, which plays a vital role in biological processes like growth and repair of cells and DNA.


Vitamin B2 also known as riboflavin is also one of the major constituents of curd. It helps to break down carbohydrates, fats, and proteins into energy.

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Curd fame

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A delicious curd recipe tip for you!

Curd which is also a vital part of our tradition. It is used in many dishes which lure our taste buds. This combination of mouth-watering taste and health benefits makes curd a superfood.

There are a lot of famous spicy and tangy dishes made from curd, like spicy Dahi tadka, Dahi vada, Kurkuri dahi and the list is just endless. Not only snacks but the curd also comes handy in main course food across the country especially in south India where people are fond of curd-rice.

Thus the allure of curd attracts a lot of eyeballs and satisfy a huge number of taste buds.

7 Health Benefits of Curd Nutrition

Better digestion

This is one of the major reasons for the widespread popularity of curd in Indian households. The probiotics constituent of curd nutrition aids in the proper functioning of the digestive system. Curd is easy to digest and provides alternatives for those who are lactose intolerant as lactose breaks down in the fermentation process.

Energy booster

If you are a workaholic and do a lot of physical work in a day then curd nutrition can be the energy booster for you as curd works as an antioxidant that helps in speedy recovery after an intense workout session. The richness in vitamins and minerals also makes it a great pre-workout food as well.

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Remedy for fair skin and strong hair

Curd is also used as a traditional remedy for fair complexion. You may mix curd with lime and gram flour and apply this mixture on the face. Wash it off after 15 minutes with lukewarm water to get a radiant look.

Curd acts as bleach which removes the dust particles from the skin. It is also an important remedy to fight dandruff and makes your hair stronger. A mixture of curd and henna applied on your scalp not only removes dandruff but also makes your hair shiny and soft.

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Stronger bones and teeth

Curd is rich in calcium and phosphorous thus making our bones and teeth stronger. The curd nutrition aids in preventing arthritis and contributes to the overall growth of healthier bones and teeth.

Improves immunity

Curd is a home for many probiotics that contains live active cultures beneficial for our body. Probiotics zoom the count of white blood cells that fights infections. Thus the curd nutrition prevents infections and improves the overall immunity of our body.

Good for heart

Curd hosts a fair share of unsaturated fat which lowers the bad cholesterol level. The regular diet of curd reduces the risks of hypertension and high blood pressure. Hence curd nutrition keeps the cholesterol level checked and heart-healthy.

Promotes Weight loss

Our unhealthy lifestyle often leads to the accumulation of fats in the waistline. The fair share of calcium content in curd nutrition triggers less production of cortisol and cut short the unnecessary fat in the body.

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Curd: Q&A

  • Q: Should I eat curd during winters?
    A: Yes, but you should avoid curd after 6.00 pm or at night as it creates mucus and ama which can seriously hamper the people badly who are prone to asthma or allergies.
  • Q: Should I eat curd if I have a sore throat?
    A: No, you must avoid curd if suffering from sore throat. During the cough, there is an accumulation of phlegm in the chest and curd thickens the phlegm which can worsen the cough.
  • Q: How to know if curd has gone bad?
    A: The spoiled curd has a rancid smell so you can tell simply if your curd has gone bad by the way it smells.
  • Q: Is curd good for acidity?
    A: Yes, as curd contains probiotics thus it soothes the stomach burn and aids in proper digestion.

When should you minimize or avoid curd?

As we have discussed curd have a wide array of advantages but it has some side-effects as well. You should be precise with the quantity of curd you consume every week. As a large intake can hamper some people heavily and may cause constipation. Also, people with arthritis should minimize or avoid eating curd as it may increase joint pain.

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Curd Nutrition: All in all

Okay, now we have covered all about curd nutrition ranging from its nutrients value, health benefits, popular Q&A, and its side-effects. In Indian households eating curd before important events like exams and job interviews is considered auspicious.

Hence curd not only has a plethora of health benefits but also is an integral part of our rich culture. So to wrap up I would say the inclusion of Curd in our meal has a multidimensional purpose.

Additional sources:

Smit Kumar

Health & Wellness Coach: Smit Kumar believes in the philosophy of successful nutrition hunting mindset for the healthy body, mind and spirit.

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