The exact protein content in 100 gm shrikhand is not a single, fixed number, but a range influenced by several factors. Most store-bought varieties report between 5 and 9 grams of protein per 100g serving, with homemade recipes offering potential for higher protein concentration. The primary source of protein is the yogurt, or hung curd, which is a concentrated dairy product created by draining excess whey.
Factors Influencing Shrikhand's Protein Content
The final nutritional composition of your shrikhand is directly affected by the ingredients you choose. For instance, using full-fat yogurt will result in a richer, creamier dessert but may not necessarily maximize the protein, which is more a function of how much water is removed and the original yogurt's composition. Conversely, using concentrated Greek yogurt or adding other high-protein ingredients can significantly increase the protein per serving.
Homemade vs. Store-Bought Shrikhand
Homemade shrikhand offers superior control over its nutritional profile, allowing you to create a healthier version. By straining yogurt for a longer duration, you can remove more whey and increase the protein density. You also have the flexibility to replace refined white sugar with healthier alternatives like honey or jaggery, and to incorporate additional nuts, which add both protein and healthy fats. Store-bought versions often contain higher amounts of added sugars and artificial preservatives, reducing their overall nutritional value compared to a carefully prepared homemade batch.
How to boost the protein in your shrikhand
- Use Greek Yogurt: Opt for high-quality, plain Greek yogurt as your base. Its straining process is more robust, yielding a thicker, protein-rich curd from the start.
- Add Protein Powder: A small scoop of unflavored whey or casein protein powder can be mixed in. This will dramatically increase the protein without altering the flavor profile too much.
- Incorporate Nut Powders: Add coarse powders of almonds, pistachios, or walnuts to your shrikhand. These nuts are excellent sources of plant-based protein and healthy fats.
- Mix in Seeds: Ground flax seeds or chia seeds can be blended in for an extra protein and fiber boost.
- Include Paneer: A small amount of grated or crumbled paneer (Indian cottage cheese) can be incorporated into the mixture to increase both protein and texture.
Comparison of Shrikhand Varieties (Approximate Nutritional Values per 100g)
| Feature | Classic Shrikhand | High-Protein Shrikhand | Low-Sugar Shrikhand |
|---|---|---|---|
| Protein (g) | ~5-7g | ~10-15g (with added protein) | ~5-7g |
| Carbohydrates (g) | ~35-45g | ~20-30g | ~15-20g |
| Added Sugar | High | Variable | Low (use honey or jaggery) |
| Fat (g) | ~5-10g | ~8-12g | ~5-8g |
| Preparation Method | Hung curd, sugar, flavorings | Greek yogurt, protein powder, nuts | Hung curd, honey/jaggery, nuts |
| Best For | Traditional dessert | Fitness-focused individuals | Health-conscious snackers |
Shrikhand as a healthy dessert option
When made consciously, shrikhand can be part of a balanced diet. Its hung curd base provides beneficial probiotics that support gut health, aid digestion, and boost immunity. The calcium content from the dairy is excellent for strong bones and teeth. However, the high sugar content in many recipes should be a consideration, as excessive sugar intake can negate its health benefits. Choosing natural sweeteners and adding nuts can make it a more wholesome and guilt-free treat.
Conclusion
In summary, the amount of protein in 100 gm shrikhand typically ranges from 5 to 9 grams, but is highly dependent on the recipe and ingredients used. While commercially produced versions can be high in sugar, a homemade batch with Greek yogurt, nuts, or added protein powder can create a significantly more protein-dense and healthier dessert. Shrikhand remains a delicious source of probiotics and calcium, making it a viable and nutritious option when prepared with mindful ingredients and balanced proportions.
For more detailed nutritional breakdowns of specific brands, you can consult resources like the manufacturer's websites or third-party nutritional tracking sites.
