How many calories are in curd with potatoes?

November 21, 2025 •

4 min read

A single serving of a dish made with curd and potatoes can contain anywhere from 100 to over 600 calories, a vast range that depends heavily on the recipe. Understanding how many calories are in curd with potatoes requires looking beyond the two core ingredients and examining the cooking methods and additional components used in popular preparations like aloo raita and dahi aloo.

Quick Summary

The calorie count for curd and potatoes varies significantly based on the preparation, from light raita to rich curry. Factors like added oil, specific ingredients, and portion size are crucial in determining the final nutritional value. Aloo raita generally has fewer calories than dahi aloo, and homemade versions offer the most control over health content.

Key Points

Variable Calories: The calorie count for curd and potatoes varies widely, from around 100 kcal in a light raita to over 600 kcal in a rich curry.
Preparation is Key: Frying potatoes and using excessive oil or ghee increases the calorie count substantially, whereas boiling or baking keeps it low.
Fat Content Matters: Choosing low-fat or non-fat curd over full-fat versions significantly reduces the overall calories.
Check for Added Ingredients: High-calorie add-ins like cream, fried onions, or nuts can inflate the total calorie and fat content.
Nutrient-Rich Base: Despite potential high calories, the core ingredients offer nutritional benefits like protein and calcium from curd and potassium and fiber from potatoes.
Control Your Portions: A smaller serving size is a simple and effective way to manage the total calorie intake.

Decoding the Calories in Curd and Potatoes

When you combine curd and potatoes, the total calorie count is not a fixed number. It is a dynamic value that shifts based on how the dish is cooked. This article will break down the variables that contribute to the final calorie count and help you make informed decisions about this versatile food combination.

The Foundational Ingredients: Curd and Potatoes

Potatoes: A medium-sized potato (about 150g), when boiled, contains approximately 130-150 calories and is packed with carbohydrates, fiber, and essential nutrients like potassium and Vitamin C. The cooking method of the potato itself is a primary calorie driver. Frying potatoes can significantly increase the calorie count due to oil absorption, while boiling or baking keeps them relatively low-calorie.

Curd (Yogurt): The curd's fat content is another key factor. Plain, non-fat curd has fewer calories than full-fat curd. A cup of plain, low-fat curd might contain around 100-150 calories, while the same amount of full-fat curd would be higher. Curd is also a great source of protein and calcium.

Factors Influencing the Calorie Count

Here is a list of factors that can drastically alter the final calorie count of a curd and potato dish:

Cooking Fat: The amount and type of oil or ghee used for tempering spices or frying the potatoes have the biggest impact. Using excessive oil in a dahi aloo curry, for example, can inflate the calorie count dramatically compared to a simple, low-fat aloo raita.
Added Sugar: While not common in savory recipes, some preparations might add a pinch of sugar. For sweet curd-based dishes, the sugar content can be substantial.
Additional Ingredients: The inclusion of other ingredients like fried onions, cream, nuts, or specific spice mixes can add extra calories. For instance, a rich dahi aloo recipe from one source lists 623 calories per serving, with a significant portion coming from fat.
Portion Size: This is a simple but critical factor. A small cup (100g) might be around 100-110 calories, but a larger, more indulgent serving could be multiple times that amount.
Type of Curd: As mentioned, full-fat versus low-fat curd makes a difference. Using Greek yogurt can also change the nutritional profile, often adding more protein.

Comparison of Popular Curd and Potato Variations


Dish Variation	Typical Preparation	Approximate Calories (per serving)	Key Factors Affecting Calories
Aloo Raita	Boiled potatoes mixed with seasoned low-fat curd, spices, and sometimes herbs.	100-150 kcal	Primarily dependent on the fat content of the curd and any added tempering.
Dahi Aloo Curry (Rich)	Fried potatoes cooked in a rich, spiced gravy of full-fat curd, ghee, and cream.	250-600+ kcal	Extensive use of oil/ghee, full-fat dairy, and larger portion sizes.
Dahi Aloo Curry (Lighter)	Boiled potatoes in a thin, spiced curd gravy with minimal oil for tempering.	100-250 kcal	Minimal oil and spices, using low-fat curd.
Twice-Baked Potato with Yogurt	Baked potato mixed with Greek yogurt, cheese, and other toppings.	250+ kcal	Additional fats from cheese, higher protein Greek yogurt, and larger potato size.

Tips for Making a Lighter Curd and Potato Dish

If you are watching your calorie intake, there are several ways to enjoy this dish with a lighter nutritional footprint:

Choose Low-Fat Curd: Opt for low-fat or non-fat curd over full-fat versions to immediately reduce the calorie count and saturated fat.
Boil, Don't Fry: Instead of frying the potatoes, boil them or bake them until tender. This eliminates a major source of added fat.
Minimize Added Fats: For curries, use only a teaspoon of oil or ghee for tempering. Avoid a final tadka with sizzling butter or cream.
Load Up on Vegetables: Add other low-calorie vegetables like cucumber, onions, or tomatoes to your raita to increase volume and nutrients without adding significant calories.
Control Portion Sizes: Serve yourself a measured portion. The serving size has a direct impact on how many calories you consume.
Use Greek Yogurt: Greek yogurt is often higher in protein than regular curd, which can help you feel fuller for longer, aiding in weight management.

The Verdict on Nutritional Content

While the calorie count can be high in some preparations, curd and potatoes can be a nutritious meal. Curd provides protein, calcium, and probiotics for gut health, while potatoes offer complex carbohydrates for energy, fiber, and vitamins. A health-conscious approach to preparation ensures you get the benefits without the excess fat and calories. For more detailed nutritional information on ingredients, you can reference reliable sources like the USDA's FoodData Central. However, be aware that home recipes will differ significantly. Ultimately, it's the preparation method that dictates the final nutritional value.

Conclusion

In summary, the number of calories in curd with potatoes is highly variable and not a single number. The recipe, particularly the amount of added fat and the choice of curd, plays the most significant role. By opting for lighter cooking methods and being mindful of ingredients, you can enjoy a delicious and healthy version of this classic combination that aligns with your dietary goals. Paying attention to these preparation details allows you to have greater control over the nutritional impact of your meal.

Frequently Asked Questions

Gaining weight depends on total calorie intake, not specific foods. If you consume more calories than you burn, you will gain weight. A lighter version of curd with potatoes can fit into a weight-management plan, while a rich, high-fat recipe can contribute to weight gain.

A typical serving of aloo raita (potato raita) made with low-fat curd and boiled potatoes can range from 100 to 150 calories, depending on the exact portion size and added ingredients.

Dahi aloo, especially a rich curry version, often has significantly more calories than aloo raita. While a light dahi aloo can be similar to raita, a recipe with fried potatoes, ghee, and cream can easily exceed 400-600 calories per serving.

Baking is a much healthier option. Frying potatoes in oil adds a significant amount of extra fat and calories, whereas baking relies on the potato's natural moisture for cooking.

Yes, using Greek yogurt is an excellent option. It is typically higher in protein, which helps increase satiety. This substitution can be beneficial for weight management, but be mindful of the calorie difference between full-fat and non-fat Greek yogurt.

To reduce calories, use low-fat curd, boil or bake the potatoes instead of frying, and use minimal oil for tempering. Incorporating more raw vegetables and herbs can also add flavor and volume with fewer calories.

No, common spices like cumin, black pepper, and coriander add negligible calories. In fact, they can enhance flavor and reduce the need for higher-calorie ingredients like oil or cream.