How Many Calories Are in Curd vs Yogurt? A Nutritional Deep Dive

November 2, 2025 •

4 min read

While both are fermented dairy products, a 100-gram serving of plain, full-fat curd generally contains around 60–80 kcal, whereas plain yogurt can range from 60–90 kcal, though this varies significantly with milk type and additives. A closer look at how many calories are in curd vs yogurt reveals distinct differences in their nutritional profiles and preparation methods.

Quick Summary

Curd and yogurt offer similar calorie counts in their basic, unsweetened forms, but differ fundamentally in their preparation, probiotic consistency, and texture. Yogurt, especially the Greek variety, often provides higher and more standardized probiotic content and can be significantly richer in protein. The final calorie count is heavily influenced by the milk's fat content and the addition of sugars and flavorings. Choosing between them depends on your dietary goals and digestive needs.

Key Points

Calorie content is similar in plain versions: Both curd and yogurt typically contain around 60-80 kcal per 100g, with variations depending on the milk's fat content.
Preparation methods differ significantly: Curd is often homemade via natural fermentation with a mixed bacterial culture, while yogurt is commercially produced with specific, standardized strains.
Greek yogurt offers a protein advantage: Strained Greek yogurt is substantially higher in protein, making it excellent for satiety and muscle maintenance.
Yogurt provides more consistent probiotics: The specific bacterial strains in commercial yogurt ensure more reliable probiotic content than the varied cultures in homemade curd.
Plain and unsweetened options are best: Added sugars and flavorings in commercial products drastically increase calories and undermine health benefits.
Lactose tolerance is a factor: The controlled fermentation in yogurt breaks down more lactose, making it a better option for many lactose-sensitive individuals.

The Fundamental Differences: Curd vs. Yogurt

Curd (or dahi in the Indian subcontinent) and yogurt are often used interchangeably, but their production processes are what set them apart. Curd is a product of natural fermentation, typically made at home by adding a bacterial starter culture (a small amount of pre-made curd) or an acidic substance like lemon juice to warm milk. This creates a product with a softer, looser consistency and a milder, often more variable, flavor. The bacterial composition is a "mixed bag," and not standardized.

Yogurt, in contrast, is commercially produced under controlled conditions using specific, defined bacterial strains, primarily Lactobacillus bulgaricus and Streptococcus thermophilus. This controlled process results in a more consistent, thicker, and tangier product with a reliable probiotic profile. Greek yogurt is a form of yogurt that is strained to remove excess whey, making it much thicker and significantly higher in protein.

Unpacking the Calorie Content

When comparing the caloric values of curd and yogurt, the numbers can be quite similar for their basic, unsweetened versions. However, a range of factors can influence the final count, with the milk's fat content being the most critical. Added ingredients, such as sugar and fruit purees in flavored varieties, will also dramatically increase the calorie count.

For a plain, full-fat version, both curd and yogurt hover around 60-70 calories per 100 grams, but homemade curd can sometimes reach 80-98 kcal depending on the milk used. Low-fat and fat-free options, available mostly in commercial yogurt, will naturally have fewer calories. Greek yogurt, due to its higher protein concentration, typically has a slightly higher calorie count per serving than plain yogurt, but it offers enhanced satiety.

Comparison Table: Curd vs. Yogurt vs. Greek Yogurt (per 100g plain)


Nutrient	Curd (Homemade)	Plain Yogurt (Full-fat)	Greek Yogurt (Plain, Non-fat)
Calories	60-80 kcal	~61-63 kcal	~59 kcal
Protein	3-4 g	3.5-5.3 g	~10 g
Fat	3-5 g	~3.3 g	~0.4 g
Carbohydrates	4-5 g	4.7-7 g	~3.6 g
Probiotics	Varied, non-standardized	Standardized strains	Standardized strains

Beyond Calories: Nutritional Benefits and Considerations

The choice between curd and yogurt extends beyond just the calorie count and involves a deeper look at their respective nutritional benefits and how they fit into a diet. Both are excellent sources of calcium, which is crucial for bone health. However, their preparation methods and nutritional profiles lead to key differences.

Probiotic Power: Yogurt, made with specific bacterial cultures, offers a more consistent and reliable probiotic benefit for gut health compared to the varied strains found in homemade curd.
Protein for Satiety: Greek yogurt is the clear winner for individuals seeking a high-protein snack for muscle maintenance or to increase feelings of fullness, which can aid in weight loss.
Lactose Intolerance: The controlled fermentation process in yogurt, especially Greek yogurt, is more effective at breaking down lactose. This makes yogurt a better-tolerated option for many with lactose intolerance.
Additives and Ingredients: When purchasing yogurt, it is essential to read labels carefully. Flavored yogurts often contain significant amounts of added sugar, artificial sweeteners, and stabilizers, which increase the calorie load and may undermine health goals. Homemade curd offers a clean, natural alternative free of these additives.

Making the Right Choice for Your Diet

Your dietary objectives should dictate whether curd or yogurt is the best fit. For those who prioritize fresh, natural, and preservative-free options, homemade curd is an excellent choice. It is a cooling and versatile ingredient used in a wide range of traditional savory dishes like raita and kadhi.

For others, especially those with specific fitness goals or a preference for convenience, store-bought yogurt is a strong contender. Plain Greek yogurt is an ideal choice for a high-protein snack, a thick smoothie base, or a low-fat sour cream substitute. The standardized probiotic content in many commercial yogurts also offers consistent benefits for digestive health.

Ultimately, both can be part of a healthy diet. The key is to be mindful of added ingredients. For a weight-conscious choice, opt for plain, unsweetened versions and consider Greek yogurt for its higher protein content. For traditional recipes and maximum control over ingredients, homemade curd is the way to go.

Conclusion: Your Dairy Decision

Choosing between curd and yogurt is not a matter of one being inherently superior to the other; rather, it's about matching your dietary needs and preferences. While the calorie difference in plain versions is minimal, their preparation methods, probiotic consistency, and protein levels (especially with Greek yogurt) set them apart. By understanding these nuances, you can make an informed decision that aligns with your nutritional goals, whether that's supporting gut health, aiding weight loss, or simply enjoying a tasty dairy snack.

Practical Tips for Choosing

Prioritize Plain: When buying yogurt, always choose plain, unsweetened versions to avoid hidden sugars and unnecessary calories.
Check the Label: Look for brands that specify "live and active cultures" to ensure you're getting consistent probiotic benefits.
Go Greek for Protein: If your goal is to increase protein intake or stay full longer, Greek yogurt is your best bet.
Make It Homemade: If you have the time, making your own curd is a budget-friendly way to enjoy a natural dairy product without any additives.
Consider Lactose: If you are lactose intolerant, yogurt (especially Greek yogurt) is likely a safer and easier-to-digest option.

Frequently Asked Questions

In their plain, unsweetened forms, curd and yogurt have very similar calorie counts, typically falling between 60 and 90 kcal per 100 grams. The main determinant of calories is the fat content of the milk used to make them.

Not necessarily. While a 100g serving of plain, non-fat Greek yogurt has a slightly higher calorie density (~59 kcal per 100g vs curd's 60-80 kcal), it is far richer in protein, which can help promote feelings of fullness for longer.

Both can aid in weight loss, but Greek yogurt often has an edge due to its higher protein content, which promotes satiety and helps burn more calories. For either option, choosing the plain, unsweetened version is crucial to avoid extra calories from sugar.

The main difference is the fermentation process. Curd relies on a natural, mixed bacterial culture and can be made at home, while yogurt is commercially produced using specific, standardized bacterial strains for consistent results.

Yogurt generally offers more consistent and higher concentrations of specific probiotic strains compared to homemade curd, where the bacterial mix is more varied. For reliable gut health benefits, commercially produced yogurt is often the better choice.

Many people with lactose intolerance find yogurt easier to digest than curd, especially Greek yogurt. This is because the controlled fermentation process breaks down more lactose. Homemade curd may still contain higher levels of lactose.

For the healthiest option, choose plain and unsweetened versions. Consider homemade curd for a natural product or plain Greek yogurt for a protein boost and consistent probiotics. Always check the nutritional information for fat and added sugar content.

Yes, adding fruit, especially in the form of fruit purees or sweetened flavorings, significantly increases the calorie count due to the extra sugar. It's healthier to add your own fresh fruit to plain yogurt or curd.