Is curd good for weight loss and diabetes? Calories, protein

Numbers worked out by Poshan Labs from USDA FoodData Central, using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	61 kcal
Protein	3.5 g
Carbohydrate	4.7 g
Fibre	0 g
Sugars	4.7 g
Fat	3.2 g
Calcium	121 mg
Potassium	155 mg
Zinc	0.6 mg

Where its calories come from

Protein 22%
Carbohydrate 30%
Fat 47%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of curd?

About 61 kcal for one katori (100 g), and about 122 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

12%Calcium
121 mg

8%Protein
3.5 g

5%Potassium
155 mg

4%Zinc
0.6 mg

3%Magnesium
12 mg

3%Folate
7 µg

Source

Source: USDA FoodData Central (FDC 171284: Yogurt, plain, whole milk). Not in the Indian tables. Carbohydrate is as USDA gives it, since it has no fibre to take out.

Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

The first call is free

Tell Puja what's going on and she will tell you honestly whether she can help.

Book a free consultation call Ask a quick question

Is curd good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

61 kcal in a 100 g serving, without much protein to fill you up.

PCOS and PCOD

Eat in moderation

61 kcal in a 100 g serving, without much protein to fill you up.

Diabetes

Good choice

Only 4.7 g of carbohydrate in a 100 g serving.

Menopause

Good choice

121 mg of calcium in a 100 g serving, which your bones need more of now.

Weight loss and PCOSEat in moderation61 kcal in a 100 g serving, without much protein to fill you up.

DiabetesGood choiceOnly 4.7 g of carbohydrate in a 100 g serving.

MenopauseGood choice121 mg of calcium in a 100 g serving, which your bones need more of now.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Good to know

Dahi (curd) is milk set with a spoonful of old curd: friendly bacteria turn some of the milk sugar into acid and thicken it.
Flavoured, sweetened tubs and mishti doi can carry a lot of added sugar, so check the label.
Hung curd makes a thick dip that can stand in for mayonnaise or cream.