How Many Calories in 100g of Indian Dahi?

December 7, 2025 •

4 min read

A 100g serving of plain, full-fat Indian dahi typically contains 61-62 calories, but this can vary depending on the type of milk used and the preparation. This versatile dairy product is a staple in Indian households, prized for its taste and numerous health benefits. Discover the precise calorie count and comprehensive nutritional facts for 100g of Indian dahi in this detailed guide.

Quick Summary

A 100g serving of plain, full-fat Indian dahi contains approximately 61-62 calories. The exact amount is influenced by the milk source and fat content, with low-fat versions being lower in calories and buffalo milk dahi being higher.

Key Points

Calorie Count: Plain, full-fat Indian dahi from cow's milk has about 61-62 calories per 100g.
Fat Content Matters: Low-fat versions have fewer calories (~63 kcal), while dahi from buffalo milk is higher in calories (~98 kcal).
Probiotics for Gut Health: Dahi is a rich source of probiotics, promoting improved digestion and a healthy gut flora.
Aids Weight Management: High in protein, dahi helps increase satiety and reduce overall calorie intake, supporting weight loss.
Boosts Immunity and Bone Strength: Regular consumption can strengthen the immune system and improve bone density due to calcium and other nutrients.
Avoid Added Sugars: Flavored or sweetened dahi adds significant calories. Opt for natural additions like fruit or spices for a healthier option.
Versatile Ingredient: Enjoy dahi plain, in raitas, smoothies, or marinades to incorporate its health benefits into your diet.

The Caloric Breakdown of 100g Indian Dahi

For a standard 100g portion of plain, full-fat Indian dahi (curd) made from cow's milk, the average calorie count is between 61 and 62 kcal. This figure is a baseline and changes based on several key factors, including the type of milk and the fat content. Unlike commercially sweetened yogurt, traditional Indian dahi is unsweetened, which helps keep its calorie count naturally low and makes it a healthy dietary addition for most people.

Factors Influencing Dahi's Calorie Content

Several elements play a crucial role in determining the final calorie count of dahi:

Type of Milk: The milk used is the primary determinant of the calorie count. Dahi made from full-fat buffalo milk is significantly higher in calories due to its higher fat content compared to dahi from cow's milk.
Fat Content: Low-fat or skim milk versions of dahi have fewer calories than those made from full-fat or whole milk. Choosing a low-fat option is a simple way to reduce your caloric intake.
Added Ingredients: The moment you add sugar, fruit, or other ingredients to dahi, the calorie count will increase. Plain dahi is the purest and lowest-calorie option.
Preparation Method: Homemade dahi can have slightly different nutritional values than store-bought varieties, depending on the milk and culture used. Commercially produced dahi may also have higher protein content if dry milk is added.

Nutritional Profile of 100g Indian Dahi

Beyond just calories, 100g of Indian dahi provides a balanced nutritional profile, especially when made from full-fat cow's milk:

Protein: Approximately 3.5 grams of protein, essential for muscle repair and satiety.
Fat: Around 3.3 to 4.0 grams of fat, with the amount varying by milk type and fat content.
Carbohydrates: About 3.0 to 4.7 grams of carbohydrates, which are mostly from lactose.
Calcium: A good source of calcium, crucial for bone health, providing around 121 mg.
Probiotics: Rich in live, active cultures that support gut health and digestion.

Calorie Comparison: Dahi Variations

To better understand how calories differ, consider this comparison table for a 100g serving.


Type of Dahi	Calories (kcal) per 100g	Key Characteristic
Plain, Full-Fat Cow's Milk	~61-62	Classic, rich flavor
Plain, Low-Fat/Non-Fat	~63	Reduced fat content
Plain, Full-Fat Buffalo Milk	~97-98	Creamier, higher fat
Boondi Raita	~167	Added fried droplets
Sweetened Lassi	~170	Blended with sugar

Health Benefits of Eating Dahi

Regular consumption of dahi offers a variety of health advantages:

Improved Digestion: The probiotics help balance gut flora, which can aid digestion and reduce issues like bloating and constipation.
Boosted Immunity: A healthy gut contributes to a stronger immune system, helping the body fight off infections.
Weight Management: The high protein content promotes a feeling of fullness, which can help regulate appetite and reduce overall calorie intake.
Enhanced Bone Health: As a great source of calcium and phosphorus, dahi strengthens bones and teeth, helping to prevent conditions like osteoporosis.
Heart Health Support: Regular intake, especially of low-fat versions, is linked to better heart health through improved blood pressure and cholesterol levels.
Skin and Hair Health: The lactic acid acts as a natural exfoliant for the skin, and nutrients like Vitamin B12 support overall health.

Tips for Reducing Calories in Dahi

If you are watching your caloric intake, here are some easy ways to enjoy dahi without excess calories:

Choose Low-Fat Milk: When making homemade dahi, use low-fat or skim milk instead of whole milk.
Stick to Plain: Avoid flavored and sweetened varieties, as added sugars dramatically increase calories.
Use Natural Sweeteners: If you prefer a sweet taste, use a minimal amount of honey, jaggery, or fresh fruit instead of refined sugar.
Make Spiced Buttermilk (Chaas): Dilute dahi with water and add spices like cumin powder and mint for a refreshing, low-calorie beverage.
Opt for Raita: Incorporate dahi with fresh, chopped vegetables like cucumber, tomatoes, and onions for a healthy side dish that adds bulk without heavy calories.

Conclusion

While a 100g serving of plain, full-fat Indian dahi contains a modest 61-62 calories, its overall nutritional value is what makes it a powerhouse food. Factors like the milk's fat content, source (cow vs. buffalo), and any added sugars can alter this figure significantly. By being mindful of these variables and opting for healthier versions, such as those made with low-fat milk and natural flavorings, you can enjoy this delicious and versatile food while reaping its many health benefits for digestion, immunity, and overall wellness. It's a simple, effective addition to a balanced diet and a healthy lifestyle.

For further nutritional details on Indian dahi, refer to reliable sources like government nutrition databases or trusted health platforms for updated information.

Frequently Asked Questions

Dahi made from full-fat buffalo milk contains more calories than dahi made from cow's milk because buffalo milk has a higher fat and protein content. A 100g serving of buffalo milk curd can have around 97-98 calories, compared to 61-62 calories for cow's milk curd.

Flavored dahi or sweetened yogurt contains significantly more calories than plain dahi due to added sugars and flavorings. To keep calories low, it is best to stick with plain dahi and add your own fresh fruit or natural sweeteners if desired.

Yes, plain, unsweetened dahi can be beneficial for weight loss. Its high protein content helps you feel full longer, which can reduce snacking and overall calorie intake. Choosing low-fat versions can further reduce calories.

According to nutritional data, a 100g portion typically contains about 61-62 calories, 3.5g protein, 3.3-4.0g fat, and 3.0-4.7g carbohydrates. It also provides essential nutrients like calcium and vitamin B12.

To make a low-calorie dahi at home, use low-fat or skim milk instead of whole milk. Follow the standard process of warming the milk and adding a dahi starter culture, then letting it set.

While often used interchangeably, dahi and yogurt are not the same. Dahi is typically made with a starter culture of mixed bacterial strains and often has a milder, looser texture. Yogurt is made with specific bacterial strains and has a thicker, tangier taste.

Dahi can be enjoyed at any time of day, but many prefer it with lunch as it aids digestion when the body's metabolic fire is strongest. Some traditional beliefs suggest avoiding it at night, especially during colder seasons, as it can increase mucus production.

Yes, dahi is an excellent source of calcium and phosphorus, which are vital for strong bones and teeth. The probiotics it contains also contribute to better gut health, which in turn boosts the immune system.