Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 katori curd (about 150 g) | 150 g | 90 kcal | 5 g | 7 g | 5 g |
| 2 x katori curd (about 150 g) | 300 g | 185 kcal | 10.5 g | 14 g | 10 g |
| 3 x katori curd (about 150 g) | 450 g | 275 kcal | 15.5 g | 21 g | 14.5 g |
| 1 cup curd | 245 g | 150 kcal | 8.5 g | 11.5 g | 8 g |
| 2 tbsp curd (about 30 g) | 30 g | 18 kcal | 1 g | 1.5 g | 1 g |
| 100 g | 100 g | 60 kcal | 3.5 g | 4.5 g | 3.5 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 katori curd (about 150 g) (as above) | 90 kcal | 5 g | 5 g |
| Meetha dahi: 1 katori curd with 2 tsp sugar | 125 kcal | 5 g | 5 g |
| Cucumber raita: 1 katori curd with 50 g cucumber | 100 kcal | 5.5 g | 5 g |
| Curd rice: 1 katori curd, 1 katori rice, 1 tsp oil tadka | 330 kcal | 9 g | 10.5 g |
Nutrition facts for 1 katori curd (about 150 g)
| Nutrient | 1 katori curd (about 150 g) | Per 100 g |
|---|---|---|
| Calories | 90 kcal | 60 kcal |
| Protein | 5 g | 3.5 g |
| Carbohydrates | 7 g | 4.5 g |
| Fat | 5 g | 3.5 g |
| Fibre | 0 g | 0 g |
| Sugars | 7 g | 4.5 g |
| Sodium | 69 mg | 46 mg |
| Potassium | 233 mg | 155 mg |
| Calcium | 182 mg | 121 mg |
| Iron | 0.1 mg | 0.1 mg |
Is curd good for weight loss?
Curd is a good food for weight loss. A katori gives 5 g of protein for about 90 kcal, it is filling, and it turns a plate of roti or rice into a more balanced meal.
Keep it plain or savoury. Raita with cucumber, onion or tomato adds volume for very few calories, while sugar, sweet lassi and fruit yoghurts add up fast. Curd rice is comforting but mostly rice: a katori each of curd and rice with a teaspoon of oil in the tadka is about 330 kcal. If you want more protein from the same katori, hang the curd in a muslin cloth to make thick hung curd, which loses whey water and becomes more concentrated.
Tips to keep curd lighter
- Set it from lighter milk. Curd made from toned or double toned milk has less fat than curd from full cream milk. See milk calories.
- Raita over sweet dahi. Cucumber, onion, mint and roasted jeera add flavour with almost no calories.
- Watch the boondi. Boondi raita uses fried gram flour pearls, which add oil.
- Balance the plate. A katori of curd with two rotis and sabzi is a filling, moderate meal. See roti calories.
1 katori dahi me kitni calorie hoti hai? Ek katori dahi (lagbhag 150 g) mein 90 kcal aur 5 g protein hota hai.
Curd compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Curd | 60 kcal | 3.5 g | - |
| Milk | 60 kcal | 3 g | Curd and the milk it is set from have about the same calories and protein per 100 g. |
| Paneer | 305 kcal | 19 g | Paneer is far more concentrated, with several times the protein and calories of curd per 100 g. |
How we calculated these numbers
Values from USDA FoodData Central (SR Legacy), entry "Yogurt, plain, whole milk".
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.