Calorie breakdown for dahi
The number of calories in dahi (or curd) is not a fixed figure, as it is determined by the milk's fat content. A spoonful is typically measured in tablespoons, and a standard tablespoon is approximately 15 grams. Therefore, two spoons would be about 30 grams, and the calorie count is directly influenced by the fat percentage in the milk used for fermentation.
- Low-Fat Dahi: If made from low-fat milk, two tablespoons (approx. 30g) will contain around 19 calories, with a lower fat and slightly higher protein and carb ratio.
- Full-Fat Dahi: Made from whole milk, the same two-tablespoon serving would be slightly higher in calories due to the increased fat content. A 100-gram serving of whole-milk curd contains about 61-75 calories, so a 30-gram serving would have roughly 18 to 22 calories, varying by brand or preparation.
- Homemade vs. Store-Bought: While nutritionally similar, homemade dahi can have slightly different calorie counts depending on the precise ingredients and preparation method. Store-bought versions often have nutrition labels that provide an exact count.
Nutritional profile of dahi
Beyond just calories, dahi is a rich source of several key nutrients that contribute to a healthy diet. A typical serving offers a well-rounded nutritional profile, providing protein, calcium, and beneficial probiotics.
Key nutritional components:
- Protein: Important for muscle repair, immune function, and overall body maintenance.
- Calcium: Crucial for building and maintaining strong bones and teeth, which helps prevent conditions like osteoporosis.
- Probiotics: Contains beneficial bacteria that promote a healthy gut microbiome, aid digestion, and boost immunity.
- Vitamins: A good source of essential vitamins, including vitamin B12, which is vital for nerve health and energy production.
- Potassium: Helps regulate blood pressure and supports heart health.
Comparison of dahi types per 100g
The nutritional content varies significantly depending on the type of milk used. Below is a comparison table showcasing the differences per 100g.
| Nutritional Aspect | Plain Whole Milk Dahi (approx.) | Plain Low-Fat Dahi (approx.) | Greek Yogurt (Plain, Low-Fat) | Flavored/Sweetened Dahi |
|---|---|---|---|---|
| Calories | ~75 kcal | ~70 kcal | ~73 kcal | Variable (Often Higher) |
| Protein | ~4 g | ~5 g | ~7-10 g | Variable (May be Lower) |
| Fat | ~4 g | ~2-3 g | ~2-3 g | Variable (Often Higher) |
| Carbohydrates | ~6 g | ~7 g | ~4-5 g | Variable (Much Higher) |
| Sugar | ~6 g (Natural) | ~7 g (Natural) | ~4-5 g (Natural) | Variable (Added Sugars) |
The benefits of regular dahi consumption
Adding dahi to your diet, even in small amounts like two spoons, can provide numerous health benefits. Its probiotic content is particularly noteworthy for supporting gut health, which has a positive domino effect on the rest of the body.
- Improved Digestion: The healthy bacteria in dahi aid in breaking down food and promoting better nutrient absorption.
- Stronger Immunity: A healthy gut microbiome, fostered by probiotics, is linked to a stronger immune system, helping to ward off common infections.
- Weight Management: The high protein content in dahi promotes a feeling of fullness, which can help control appetite and support weight loss goals.
- Bone and Teeth Health: As a rich source of calcium and phosphorus, it helps strengthen bones and teeth and can prevent age-related bone issues.
- Heart Health: Regular consumption of low-fat dahi has been shown to help manage blood pressure and cholesterol, contributing to better cardiovascular health.
Tips for including dahi in your diet
To make the most of dahi's nutritional benefits, consider these simple ways to incorporate it into your daily routine:
- As a side dish: Serve a small bowl of fresh, plain dahi with lunch or dinner.
- In smoothies: Blend dahi with fresh fruits and a touch of honey for a nutrient-packed smoothie.
- Create a raita: Mix dahi with chopped cucumbers, mint, and spices for a refreshing raita.
- Use as a marinade: Use dahi as a marinade for meat or paneer to make it tender and flavorful.
Conclusion
The calorie content of 2 spoons of dahi is generally low, ranging from approximately 19 to 25 calories, depending on the fat content. This makes it a highly nutritious and healthy addition to any diet. Its rich profile of protein, calcium, and probiotics makes dahi an excellent food for improving digestion, strengthening immunity, and aiding in weight management. When choosing dahi, opting for plain, unsweetened varieties is best to avoid extra calories from added sugars. You can check the nutritional information on store-bought packaging for the most accurate calorie count. Overall, a small serving of dahi is a simple, effective way to boost your nutritional intake. You can find more detailed information on curd's benefits from reliable health sources, such as articles from Apollo 24|7.
