Curd Calories & Nutrition

Curd has 98 calories per 1 bowl (65 kcal per 100 g)

Dairy Health Rating: 9/10 Best time: Lunch/Afternoon
98 kcal

Curd Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Curd broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 65 kcal 3.7 g 4.7 g 3.3 g
1 katori standard 150 g 98 kcal 5.5 g 7 g 5 g
1 bowl 200 g 131 kcal 7.3 g 9.3 g 6.7 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Curd (per 1 bowl)
Nutrient Per serving Per 100 g % DV*
Calories 98 kcal 65 kcal 5%
Protein 5.5 g 3.7 g 11%
Carbohydrates 7 g 4.7 g 2%
Fat 5 g 3.3 g 8%
Fiber 0 g 0 g 0%
Sugar 7 g 4.7 g 14%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 5.5 g · 23%
Carbs 7 g · 29%
Fat 5 g · 47%
Burn it off

Minutes of activity to burn 98 kcal (70 kg adult):

Brisk walking 21 min
Cycling 14 min
Running 11 min
Yoga 28 min

Is Curd good for weight loss?

Yes — a good choice

Curd carries roughly 65 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Curd good for muscle gain?

Mainly an energy food

Curd provides about 3.7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 5.7 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Curd

Excellent probiotic for gut health. Avoid at night according to Ayurveda. Add to meals as raita for better digestion. Choose low-fat version for weight loss.

About Curd

Homemade Indian yogurt is a probiotic-rich dairy product. It aids digestion, improves gut health, and provides calcium and protein.

Frequently asked questions about Curd

1 katori (150 g) contains approximately 98 calories, along with 5.5 g protein, 7 g carbohydrates and 5 g fat.

100 g of Curd contains about 65 calories, 3.7 g protein, 4.7 g carbs and 3.3 g fat.

Yes — a good choice. Curd carries roughly 65 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Curd contains about 3.7 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Curd provides roughly 4.7 g of carbohydrates and 4.7 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Curd is best eaten at lunch/afternoon.

For a 70 kg adult, burning the roughly 98 calories in 1 katori curd takes brisk walking for about 21 minutes, or cycling for about 14 minutes, or running for about 11 minutes, or yoga for about 28 minutes.

Compare Curd with other foods

Curd vs Paneer Curd vs Milk Curd vs Tomato Onion Raita Curd vs Cucumber Raita

Similar foods in Dairy

Paneer

265 kcal

Milk

150 kcal

Tomato Onion Raita

89 kcal

Cucumber Raita

89 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.