Also known as: Dahi
Thayir (Tamil) · Doi (Bengali)
149 kcal
Calories
8.5 g
Protein
11.4 g
Carbohydrates
8 g
Fat
0 g
Fibre
Micronutrient Highlights
Calcium: A genuinely strong source
Probiotics: Live cultures that genuinely support gut health
Vitamin B12: A useful source, particularly for vegetarians
Common Uses: Eaten alongside meals, blended into lassi or buttermilk, or used as a cooking base for kadhi and marinades.
Best Time to Eat: A genuinely good addition to lunch, when digestion is typically at its most active for most people.
Portion Guidance: A cup of curd alongside a meal is a common, well-balanced portion.
Why It's Healthy
A real source of protein, calcium, and probiotics in one everyday food.
Possible Disadvantages
Full-fat curd is calorie-dense in larger quantities; very cold curd is traditionally avoided at night by some, though this is more cultural preference than established evidence.
Who Benefits Most
Nearly everyone who tolerates dairy — a genuinely accessible calcium and probiotic source.
Who Should Consume in Moderation
People with lactose intolerance may tolerate curd better than milk, but should still moderate based on personal tolerance.
Traditional Indian Uses
An everyday staple across virtually every Indian region, central to countless regional dishes and rituals.
Modern Nutritional Evidence
Curd's live probiotic cultures are genuinely studied for supporting gut microbiome health as part of a varied diet.
Cooking Tips
Set fresh curd at room temperature with a small amount of starter culture for the best texture and live culture content.
Storage Tips
Refrigerate promptly once set; consume within about a week for best quality.
Vegetarian Alternative
Coconut yoghurt
A dairy-free alternative for those avoiding animal products, though with a different nutrient profile.