Curd vs Lassi

Per 100 g, Curd has 65 kcal and 3.7 g protein, while Lassi has 64 kcal and 2 g protein.

Curd

65
kcal per 100 g
3.7 g protein

Lassi

64
kcal per 100 g
2 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 Lassi Difference
Calories Fewer calories for the same weight 65 kcal 64 kcal about the same
Protein More protein helps with fullness and muscle 3.7 g better 2 g 46%
Carbs Lower carbs suits low-carb and diabetic diets 4.7 g better 8.8 g 47%
Fat Lower fat means lower calorie density 3.3 g 2.2 g better 33%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 4.7 g better 8 g 41%
"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?

Too close to call

Curd and Lassi land within a few percent of each other on calories (65 vs 64 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: they are close on both.

Which is better for muscle gain?

Curd

Curd is the stronger protein source, with 3.7 g per 100 g against 2 g for Lassi. To match that from Lassi you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Curd vs Lassi — common questions

Curd has more calories — about 65 kcal per 100 g compared with 64 kcal for Lassi.

Curd has more protein — 3.7 g per 100 g against 2 g for Lassi.

Curd and Lassi land within a few percent of each other on calories (65 vs 64 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: they are close on both.

Curd is the stronger protein source, with 3.7 g per 100 g against 2 g for Lassi. To match that from Lassi you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 129 kcal and 5.7 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Curd has 65 kcal and 3.7 g protein, while Lassi has 64 kcal and 2 g protein.
Full Curd nutrition & serving sizes
Full Lassi nutrition & serving sizes

Other comparisons

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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.