Curd (Dahi) Calories and Nutrition
Also known as: Yogurt, Plain curd
1 katori (~100 g) of Curd (Dahi) contains 61 calories, 3.5g protein, 4.7g carbs and 3.3g fat — a vegetarian dish in the dairy category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 katori (~100 g) |
|---|---|---|
| Calories | 61 kcal | 61 kcal |
| Protein | 3.47 g | 3.5 g |
| Carbs | 4.66 g | 4.7 g |
| Fat | 3.25 g | 3.3 g |
| Fiber | 0 g | 0 g |
| Sugar | 4.66 g | 4.7 g |
| Sodium | 46 mg | 46 mg |
| Saturated fat | 2.1 g | 2.1 g |
| Cholesterol | 13 mg | 13 mg |
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How Curd (Dahi) fits in your diet
A 1 katori (~100 g) of curd (dahi) contributes about 3% of a 2,000-kcal daily target and roughly 7% of an average adult's 50 g daily protein floor. Typically made with cow milk, starter culture.
Home-set or commercial Indian curd from cow milk. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Curd (Dahi)?
Curd (Dahi) has roughly 60 kcal per 1 katori (~100 g) (about 60 kcal per 100 g). Macros: 3.5g protein, 4.7g carbs, 3.3g fat.
Is Curd (Dahi) good for weight loss?
Yes — at 60 kcal per typical serving, curd (dahi) fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Curd (Dahi)?
Curd (Dahi) delivers about 3.5g protein per 1 katori (~100 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Curd (Dahi)?
Yes, curd (dahi) is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Curd (Dahi) fit into a balanced Indian meal?
Curd (Dahi) sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for curd (dahi) are sourced from USDA FoodData Central (FDC 171284). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026