Curd: A Nutrient-Rich Dairy Delight


Curd, also known as yogurt in many parts of the world, is a popular dairy product that has been consumed for centuries. It is cherished not only for its creamy texture and tangy taste but also for its impressive curd benefits and nutritional value. In this article, we’ll explore the world of curd, its nutrition, and how it compares to yogurt.

Curd vs. Yogurt: Is There a Difference?

Understanding the Terminology

The terms “curd” and “yogurt” are often used interchangeably, but there is a subtle difference between the two. Curd is a more generic term that encompasses all fermented milk products. Yogurt, on the other hand, refers to a specific type of curd made by fermenting milk with specific bacterial cultures, typically Lactobacillus bulgaricus and Streptococcus thermophilus.

Curd Nutrition: A Dairy Powerhouse

Rich in Protein

Curd is an excellent source of protein. A 100-gram serving of plain curd can provide around 3-4 grams of protein. This protein content makes curd a valuable addition to the diet, particularly for vegetarians who may rely on dairy for their protein intake.

Probiotic Benefits

One of the critical curd is its probiotic properties. Live beneficial bacteria, or probiotics, support a healthy gut microbiota. These friendly bacteria support digestion, boost the immune system, and may even play a role in mental health.

Vitamins and Minerals

Calcium, vitamin B12, riboflavin, and other essential vitamins and minerals can be found in reasonable amounts in curd. Calcium is vital for bone health, while vitamin B12 and riboflavin are essential for overall health and energy metabolism.

Low in Calories

Curd is relatively low in calories compared to its nutritional value. A 100-gram serving of plain curd typically contains around 61 calories. This makes it a suitable option for those aiming to maintain or lose weight while still enjoying the creamy texture and flavor of dairy.

Curd Benefits: The Healthy Goodness

Digestive Health

The probiotics in curd help maintain a healthy balance of gut bacteria. They can lessen the likelihood of gastrointestinal problems, help with digestion, and relieve ailments, including irritable bowel syndrome.

Improved Immune Function

A healthy immune system is intimately associated with a rich gut flora. Consuming curd regularly may enhance your body’s ability to fight off infections and illnesses.

Bone Health

Curd’s calcium content is essential for maintaining strong bones and teeth. Regular consumption can reduce the risk of osteoporosis, a condition characterized by weakened bones.

Incorporating Curd into Your Diet

As a Standalone Snack

Curd can be enjoyed on its own as a quick and nutritious snack. For extra taste and texture, sprinkle in some fruits, nuts, or seeds, or drizzle with honey.

In Smoothies and Lassi

Blend curd with fruits, ice, and a touch of sweetener to create refreshing smoothies. Lassi, a popular Indian drink, combines curd with water and various flavors like mango or rose.

In Cooking and Baking

Curd can also be used as a versatile ingredient in cooking and baking. It can be added to curries, marinades, and even as a replacement for buttermilk in baking recipes.


Curd, with its rich nutritional profile and numerous health benefits, is a versatile and delicious addition to your diet. Whether you prefer it as a standalone snack, a part of your meals, or incorporated into recipes, curd can be a wholesome choice that supports your well-being. So, whether you call it curd or yogurt, make it a regular part of your diet to enjoy its creamy texture, tangy taste, and the many curd benefits it offers to your health.

Latest news