Quick answer: homemade curd (dahi) made from whole milk has about 3.5 g protein and 60–65 kcal per 100 g. Low-fat or toned-milk curd has slightly more, around 4–5 g. Hung curd and Greek yogurt are strained, so they give about 8–10 g protein per 100 g. A typical katori of dahi (about 150 g) gives roughly 5–6 g protein.
Curd protein comparison per 100 g
| Type | Protein | Calories | Notes |
|---|---|---|---|
| Whole-milk dahi (homemade) | ~3.5 g | ~61 kcal | Creamy, more fat |
| Toned or low-fat curd | ~4–5 g | ~45–60 kcal | Lighter, slightly more protein |
| Hung curd (chakka) | ~8–10 g | ~95–120 kcal | Strained, thick |
| Greek yogurt (plain) | ~9–10 g | ~60–95 kcal | Depends on fat level |
| Flavoured or sweetened yogurt | ~3–5 g | ~90–110 kcal | Added sugar |
Values are approximate and vary with milk type and brand. Always check the label on packaged curd.
Why hung curd has more protein
When curd is strained, the watery whey drains away and the solids stay behind. You get the same protein in less weight, so per 100 g the number goes up. About 250 g of regular curd makes roughly 100 g of hung curd.
Protein in common serving sizes
| Serving | Approx. weight | Approx. protein |
|---|---|---|
| 1 tablespoon dahi | ~15 g | ~0.5 g |
| 1 small katori dahi | ~150 g | ~5–6 g |
| 1 glass lassi or chaas | ~250 ml | ~3–8 g (depends on dilution) |
| 1 cup hung curd | ~200 g | ~16–20 g |
Curd vs other dairy proteins
| Food | Protein per 100 g |
|---|---|
| Curd (whole milk) | ~3.5 g |
| Milk | ~3.2–3.4 g |
| Hung curd / Greek yogurt | ~8–10 g |
| Paneer | ~18 g |
Related: protein in 250 ml milk and protein in 100 g paneer.
Easy ways to get more protein from curd
- Use hung curd for dips, raita and sandwich spreads instead of mayonnaise.
- Curd + roasted chana as a snack. See chana protein per 100 g.
- Overnight oats with curd, or mix a scoop of unflavoured whey into curd for a thick, high-protein bowl. Recipe idea: whey protein overnight oats.
- Smoothie: curd, banana and a scoop of whey makes a quick post-workout drink.
- Add sprouts or seeds to raita. See protein in sprouts.
Is curd good for muscle gain or weight loss?
Curd is a useful part of either plan, but it is not very protein-dense on its own. For muscle gain you would need about 3 kg of regular dahi to reach 100 g protein, so combine it with paneer, eggs, dal, chicken or whey protein. For weight loss, hung curd or low-fat curd gives more protein for fewer calories. Check your daily target with the protein requirement calculator.
FAQs
How much protein is in 200 g curd?
About 7 g for whole-milk dahi, and 16–20 g for hung curd.
Is curd or milk better for protein?
Per 100 g they are similar. Curd may feel easier to digest for some people with mild lactose sensitivity.
Is Greek yogurt the same as hung curd?
They are made in a similar way, by straining. Greek yogurt uses specific cultures and is often strained more, but protein levels are close.
Can I eat curd at night?
Most people can. If it causes discomfort for you, have it at lunch instead.
Nutrition values are approximate and for general information only. If you have a medical condition or follow a special diet, check with a doctor or dietitian.
