Curd vs Dal

Per 100 g, Curd has 65 kcal and 3.7 g protein, while Dal has 80 kcal and 5.7 g protein.

Curd

65
kcal per 100 g
3.7 g protein

Dal

80
kcal per 100 g
5.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Curd Dal Difference
Calories Fewer calories for the same weight 65 kcal better 80 kcal 18%
Protein More protein helps with fullness and muscle 3.7 g 5.7 g better 35%
Carbs Lower carbs suits low-carb and diabetic diets 4.7 g better 12 g 61%
Fat Lower fat means lower calorie density 3.3 g 1.3 g better 61%
Fiber More fibre improves fullness and digestion 0 g 2.7 g better 100%
Sugar Less sugar means a gentler blood-sugar response 4.7 g 1.7 g better 64%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Curd

Curd is the lighter choice at 65 kcal per 100 g against 80 for Dal — about 18% fewer calories for the same weight on your plate. That does not make Dal a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Dal

Dal is the stronger protein source, with 5.7 g per 100 g against 3.7 g for Curd. To match that from Curd you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Curd vs Dal — common questions

Dal has more calories — about 80 kcal per 100 g compared with 65 kcal for Curd.

Dal has more protein — 5.7 g per 100 g against 3.7 g for Curd.

Curd is the lighter choice at 65 kcal per 100 g against 80 for Dal — about 18% fewer calories for the same weight on your plate. That does not make Dal a bad food; it means the portion has to be smaller to fit the same calorie budget.

Dal is the stronger protein source, with 5.7 g per 100 g against 3.7 g for Curd. To match that from Curd you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 145 kcal and 9.4 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Curd has the edge, mainly on calorie density. Per 100 g, Curd has 65 kcal and 3.7 g protein, while Dal has 80 kcal and 5.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Curd nutrition & serving sizes
Full Dal nutrition & serving sizes

Other comparisons

Curd vs Biryani Curd vs Rajma Curd vs Paneer Curd vs Rice Curd vs Milk Curd vs Tomato Onion Raita

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.