How Many Calories Are in Cow Curd? A Comprehensive Nutritional Guide

November 21, 2025 •

4 min read

According to USDA data, a 100-gram serving of plain cow curd can contain anywhere from 60 to 70 calories, though this number varies significantly depending on the fat content of the milk used. Understanding how many calories are in cow curd is essential for anyone tracking their dietary intake, especially those on a weight management plan.

Quick Summary

The number of calories in cow curd is largely determined by its fat content. Full-fat versions are higher in calories than low-fat or skimmed varieties, while added ingredients also increase the total count. This guide explores the nutritional breakdown and how curd can be a healthy part of your diet.

Key Points

Fat Content is Key: The calorie count in cow curd is directly proportional to the fat content of the milk used, with full-fat versions having more calories than low-fat or skimmed varieties.
60-70 Calories per 100g: A 100-gram serving of plain, full-fat cow curd typically contains about 60 to 70 calories.
Beware of Additives: Sweetened and flavored curds contain high amounts of added sugar, which significantly increases their total calorie and carbohydrate content.
Homemade Offers Control: Making curd at home gives you full control over the ingredients, allowing you to avoid unnecessary sugars and additives found in some store-bought options.
Excellent for Weight Management: Cow curd is rich in protein and probiotics, promoting a feeling of fullness and aiding digestion, which can support weight loss efforts.
A Nutritional Powerhouse: Curd provides essential nutrients like calcium, protein, and beneficial probiotics that support strong bones, gut health, and overall immunity.

Understanding the Calorie Count in Cow Curd

The caloric content of cow curd is not a single, fixed number. It is heavily dependent on several factors, primarily the type of milk used to make it. Cow milk itself comes in different varieties—whole, low-fat, and skim—each with a different fat percentage, which directly impacts the final product. A curd made from full-fat cow milk will naturally have a higher calorie count than one made from skimmed milk, even with the same serving size.

Calorie Breakdown by Fat Content

For a standard 100-gram serving, the calories can range significantly:

Full-Fat Cow Curd: Typically, a 100-gram portion of plain, unflavored curd made from whole cow's milk contains around 60 to 70 calories. The calories primarily come from fat and protein, offering a rich and creamy texture.
Low-Fat Cow Curd: By using low-fat cow's milk, the calories can be reduced to approximately 63-70 calories per 100 grams, according to some data sources. This makes it a popular option for those watching their fat intake.
Skim Cow Curd: Curd made from skimmed or fat-free cow's milk has the lowest caloric density, with some estimates placing it closer to 50-60 calories per 100 grams, as most of the milk fat has been removed during processing.

Other Factors That Influence Calories

Beyond the fat content, other ingredients can drastically alter the calorie total of cow curd. Sweetened or flavored varieties, for instance, are loaded with added sugars, which significantly increase the calorie count. A plain curd that is healthy and low-calorie can become a high-calorie dessert with the addition of sugar, honey, or fruits. For weight management, opting for plain curd and adding fresh, natural fruits or a drizzle of honey in moderation is the best approach.

Homemade vs. Store-Bought Cow Curd

The debate over homemade versus store-bought curd extends to their nutritional profiles, including calorie count. For the most part, the base calorie count is similar, assuming the same type of milk is used. A cup of homemade cow curd (around 245g) contains approximately 142 calories. The primary difference often lies in additives. Commercial curds, especially flavored ones, frequently contain added sweeteners, stabilizers, and preservatives that contribute extra, often unnecessary, calories. Homemade curd offers more control over ingredients, ensuring a product free from added sugars and with a consistent fat content if you use a specific milk type every time.


Curd Type (100g)	Approx. Calories	Protein (g)	Fat (g)	Key Difference
Full-Fat Cow Curd	60-70 kcal	~3.5	~3.5	Creamy texture, higher fat content
Low-Fat Cow Curd	63-70 kcal	~5.25	~1.55	Lower fat, fewer calories
Greek Curd (Low-fat)	73 kcal	~5.25	~1.55	Strained, thicker consistency, higher protein
Flavored Curd	Varies widely	Varies	Varies	High in added sugar and calories

The Health Benefits of Cow Curd

Cow curd is a powerhouse of nutrition and offers numerous health benefits, making it an excellent addition to a balanced diet.

Rich in Probiotics: The fermentation process creates live bacterial cultures, or probiotics, which are beneficial for gut health. A healthy gut is linked to improved digestion, enhanced nutrient absorption, and stronger immunity.
Aids in Weight Loss: The high protein content promotes satiety, helping you feel full for longer and reducing overall calorie intake. The calcium in curd may also play a role in reducing fat accumulation, particularly in the abdominal area.
Boosts Immunity: The probiotics found in curd help strengthen the immune system, increasing resistance to common infections.
Supports Bone Health: As a dairy product, curd is an excellent source of calcium and vitamin D, both vital for maintaining strong bones and teeth and preventing conditions like osteoporosis.
Helps Manage Blood Pressure: The potassium in curd helps regulate blood pressure by balancing sodium levels in the body, which is beneficial for heart health.

Tips for a Low-Calorie Curd

To keep your curd as healthy and low-calorie as possible, consider the following:

Start with the right milk: Always use skimmed or low-fat milk as your base to reduce the total fat and calorie count.
Avoid flavored varieties: Skip the store-bought fruit-flavored curds, which often contain excessive amounts of added sugar.
Sweeten naturally: If you prefer a sweet taste, use a minimal amount of natural sweetener like a few drops of honey or some fresh berries.
Add healthy toppings: Mix in nuts, seeds, or fiber-rich fruits to add nutrients and enhance flavor without piling on calories.
Dilute it: For a low-calorie, hydrating drink, mix curd with water and spices to make buttermilk (chaas), which is very low in calories.

Conclusion

In conclusion, the calorie count in cow curd is not static but varies based on its fat content and any added ingredients. A 100-gram serving of plain full-fat curd contains approximately 60-70 calories, while low-fat versions are slightly lower. Homemade curd and unsweetened store-bought options are the healthiest choices. By paying attention to the fat percentage and avoiding added sugars, curd remains a nutritious and beneficial food for digestion, bone health, and weight management, thanks to its high protein, calcium, and probiotic content.

Citation

[1] How many calories does one cup Basic Homemade Curd have? - Tarla Dalal. (n.d.). Retrieved from https://www.tarladalal.com/calories-for-basic-homemade-curd-dahi-or-yogurt-using-cows-milk-42457

Frequently Asked Questions

A standard cup (around 245g) of homemade cow curd made from full-fat milk contains approximately 142 calories. The exact amount depends on the milk's fat content.

Yes, curd made from low-fat or skimmed cow's milk has significantly fewer calories than curd made from full-fat milk.

Flavored curds are typically much higher in calories than plain curd due to the high amount of added sugar used to enhance the taste.

Yes, cow curd can be excellent for weight loss. Its high protein content helps you feel fuller for longer, and its probiotics support healthy digestion and metabolism.

While homemade cow curd and plain yogurt have similar calorie counts per 100g, Greek yogurt is strained and typically has a higher protein content and may differ slightly in calories depending on the preparation.

To reduce calories, use skimmed or low-fat milk to make the curd. Avoid adding sugar and instead use natural, low-calorie toppings like fresh fruits or a small amount of honey.

On a per-cup basis, curd typically contains more calories than an equivalent amount of milk, primarily due to the concentration of nutrients during the curdling process.