When it comes to Indian kitchens, yogurt vs curd is one debate that refuses to die. From everyday meals to modern diet charts, both are seen as staples—but are curd and yogurt the same? Not quite. Although they look similar, the yoghurt and curd difference lies in how they’re made, their nutritional profile, and even their impact on health.
In this comprehensive guide, we’ll break down the difference between curd and yoghurt, look at protein and calorie values (including protein in curd per 100g, Indian curd protein per 100g, and Indian curd calories per 100g), explore their health benefits, and finally help you decide: which is better for you in 2025?
What Exactly Are Curd and Yogurt?
Curd (Dahi)
Curd, popularly known as dahi in India, is created by adding a spoon of curd or acidic substance (like lemon juice) into warm milk. This sets the milk naturally with lactic acid bacteria already present in the environment or in the starter. Because the bacterial strains vary, curd contains different probiotics depending on conditions. It’s homemade, versatile, and deeply embedded in Indian food culture.
Yogurt
Yogurt, on the other hand, is produced in a controlled environment using standardized strains—Lactobacillus bulgaricus and Streptococcus thermophilus. This gives yogurt more consistent taste, texture, and probiotic benefits. Commercial yogurts often undergo additional fortification with protein, calcium, and even vitamin D.
Yogurt vs Curd: The Core Differences
| Factor | Curd | Yogurt |
|---|---|---|
| Bacterial Culture | Natural lactic acid bacteria (varies by batch) | Defined strains: L. bulgaricus & S. thermophilus |
| Texture | Softer, less consistent | Thicker, creamier, uniform |
| Probiotics | Depends on climate, starter quality | Standardized, higher probiotic count |
| Protein | ~3–3.5g per 100g (see curd protein content) | ~3.5–10g per 100g (Greek yogurt higher) |
| Calories | ~60–80 kcal per 100g (Indian curd calories per 100g) | ~60–120 kcal per 100g depending on type |
| Shelf Life | 1–2 days (homemade) | 7–14 days (packaged) |
| Origin | Traditional, household staple | Industrial/controlled production |
So, while they look similar, the yogurt and curd difference is significant nutritionally and functionally.
Protein in Curd and Yogurt: The Real Numbers
Protein is the buzzword in 2025, especially for fitness, weight loss, and muscle recovery. Let’s see how curd protein content compares.
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Protein in curd per 100g (Indian dahi): ~3–3.5g
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Protein in 100 gm curd / dahi: Same as above, but can vary with fat % of milk used.
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Does curd have protein? Yes, but moderate. It’s not a high-protein food.
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Yogurt protein (per 100g):
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Regular yogurt: 3.5–4g
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Greek yogurt: 8–10g
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High-protein fortified yogurts (2025 trend): 12–15g per 100g
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👉 In short: If you want more protein per bite, yogurt beats curd—especially Greek or fortified versions.
Calories: Yogurt vs Curd
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Indian curd calories per 100g: 60–80 kcal
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Yogurt calories per 100g: 60–120 kcal (higher if flavored or sweetened)
Takeaway: Homemade curd is lower-calorie and more natural, while yogurt offers more variety—including low-fat and no-sugar options.
Health Benefits of Curd
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Digestive Health – Traditionally used to soothe the gut. Fermentation aids in digestion of lactose.
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Cooling Effect – Perfect for Indian summers; prevents acidity and heat strokes.
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Rich in Calcium – Supports bone health, especially in women.
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Boosts Immunity – Natural probiotics help fight pathogens, though variability exists.
Health Benefits of Yogurt
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Stronger Probiotics – Controlled cultures improve gut microbiome balance.
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Higher Protein Options – Ideal for athletes, weight loss diets, and muscle gain.
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Fortified Nutrition – Some yogurts contain vitamin D and added calcium.
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Weight Management – Greek yogurt is a favorite in 2025 diet plans for satiety.
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Consistency – Same taste, same bacteria, reliable outcomes.
Yogurt vs Curd: Which Is Better for You?
The answer depends on your health goal:
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For gut health → Yogurt (more reliable probiotics)
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For tradition & affordability → Curd
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For protein intake → Yogurt, especially Greek or fortified
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For low-calorie diets → Homemade curd
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For long shelf life → Packaged yogurt
So, if you’re asking “are curd and yogurt same?”—no. And if you’re asking “which is better?”—it depends on whether you prioritize protein or tradition.
Modern 2025 Trends: Yogurt vs Curd
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High-Protein Greek Yogurt Boom – Popular among millennials for gym diets.
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Plant-Based Yogurt Alternatives – Almond, soy, and coconut yogurts are trending.
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Hybrid Diets – People alternate between curd at home and yogurt on-the-go.
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Data-Driven Nutrition – Apps now track curd protein content vs yogurt macros for precision diets.
Practical Tips: How to Include Yogurt and Curd in Your Diet
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Add curd to lunch as raita or plain bowl.
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Use yogurt in smoothies for a protein boost.
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For weight loss, swap flavored yogurts with Greek yogurt + fresh fruit.
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For vegetarians tracking Indian curd protein per 100g, balance with dal, paneer, or other Indian vegetarian protein sources.
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Athletes: Prefer Greek yogurt before or after workout.
Conclusion: Making the Smarter Choice
The difference between curd and yoghurt is more than culture—it’s nutrition, probiotics, and lifestyle fit. If you need protein, probiotics, and convenience, yogurt is better. If you want tradition, affordability, and natural cooling, curd is king.
In 2025, the smart move is not either/or but both—use curd daily with meals, and yogurt strategically when you need protein or gut health support.
FAQs
1. Are curd and yogurt the same?
No. While both are fermented milk products, curd is made using natural lactic acid bacteria while yogurt is prepared with defined bacterial cultures. This makes the yoghurt and curd difference significant.
2. What is the protein in curd per 100g?
On average, protein in 100 gm curd/dahi is about 3–3.5g. Factors such as the type of milk (full cream or toned) can slightly change curd protein content.
3. Which has more protein: yogurt or curd?
Yogurt vs curd shows a clear protein advantage for yogurt. Regular yogurt has ~4g per 100g, while Greek yogurt can provide up to 10g. Some modern fortified yogurts offer 12–15g.
4. What are the calories in Indian curd per 100g?
Indian curd calories per 100g are usually 60–80 kcal, depending on the fat percentage of the milk. Yogurt calories vary more depending on flavoring and fat content.
5. Is curd good for weight loss?
Yes, curd can be a low-calorie, filling option. However, for higher satiety and muscle preservation, Greek yogurt may be better. Combine with other High protein veg foods for a balanced diet.
6. Which is better for women’s health: yogurt or curd?
Both are beneficial, but yogurt offers more protein and fortified nutrients. Women focused on fitness can check our Protein guide for women for weight loss for integrating yogurt effectively.