How much curd is allowed in keto?

December 4, 2025 •

4 min read

While dairy can be a valuable source of fats on a ketogenic diet, products like curd (Indian dahi) must be consumed with caution due to their carb content. The key to successfully including curd in your diet is understanding portion sizes and opting for the right type of full-fat, unsweetened product.

Quick Summary

Curd is suitable for a ketogenic diet in moderation, provided it's a plain, full-fat variety without added sugars. Portion control is essential to ensure the natural milk sugars don't disrupt ketosis. Factors like fat content and preparation method significantly impact carb count.

Key Points

Plain, Full-Fat Curd: Choose plain, unsweetened, full-fat curd to minimize carb intake and maximize healthy fats for ketosis.
Portion Control is Key: A moderate serving of 100-150ml (1/2 to 2/3 cup) of plain curd is generally safe for daily consumption within keto guidelines.
Check Labels for Added Sugars: Always read the nutritional information on store-bought curd, as flavored or low-fat versions often contain added sugars and higher carb counts.
Track Your Carbs Carefully: The natural lactose in curd contributes to your daily carb count, so track your portions to avoid exceeding your daily limit.
Greek Yogurt is a Viable Alternative: Plain, full-fat Greek yogurt is often a lower-carb, higher-protein alternative to traditional curd due to its straining process.
DIY at Home for Control: Making your own curd ensures complete control over ingredients, preventing hidden carbs and sweeteners.
Benefit from Probiotics: Curd is rich in probiotics, which support gut health, a key benefit for individuals on a restrictive ketogenic diet.

Understanding Curd on a Keto Diet

Many people on a ketogenic diet wonder if they can incorporate curd (known as dahi in India or similar to plain yogurt) into their meal plan. The answer is yes, but with careful consideration of its carbohydrate content. A traditional ketogenic diet severely restricts carbohydrate intake, typically to 20-50 grams per day, so every gram counts. Curd is a fermented dairy product containing lactose, a natural milk sugar, which contributes to its carb total.

The fermentation process, however, reduces the lactose content compared to unfermented milk, making curd a more keto-friendly option in comparison. The crucial factor is choosing the right type of curd. Plain, full-fat versions are preferable over low-fat or flavored varieties, which often contain added sugars and higher carb counts. Homemade curd, where you control the ingredients, is often the safest bet. For commercially available options, meticulously checking the nutrition label is non-negotiable.

Typical Serving Size and Carb Count

So, how much curd is allowed in keto? The general recommendation is to start with a small, measured portion and track your daily carb intake closely. A typical serving of plain, full-fat curd is around 100 to 150 ml (or about 1/2 to 2/3 cup) per day, but this can vary depending on the product and your personal carb limit. A 100g serving of plain curd might contain around 4-6 grams of carbohydrates, but this can differ by brand. This portion size is manageable within a strict keto macro budget.

Curd vs. Greek Yogurt: A Keto Comparison

When choosing a probiotic-rich dairy product for your keto diet, comparing curd and Greek yogurt is useful. Both are fermented dairy products, but their carb content and consistency differ due to variations in processing.


Feature	Plain Full-Fat Curd (Dahi)	Plain Full-Fat Greek Yogurt
Preparation	Natural fermentation with mixed lactic acid bacteria, often homemade.	Controlled fermentation with specific cultures, industrially strained to remove whey.
Consistency	Varies depending on milk and fermentation, can be less uniform.	Thicker and creamier due to the straining process.
Carb Content	Can vary; homemade may be lower. Typically around 4-6g per 100g.	Generally lower and more consistent. A 100g serving is around 4-5g carbs.
Protein Content	Moderate, varies with milk type. A 100g serving might have 3.5-11g.	Higher due to whey removal. A 100g serving can offer around 7-17g.
Fat Content	High in full-fat varieties, essential for keto macros.	High in full-fat varieties, suitable for keto macros.

For a stricter keto approach, plain Greek yogurt often has a more reliable, lower carb count and a higher protein-to-carb ratio. However, plain full-fat curd can still be a valuable and delicious part of your diet in moderation.

Maximizing Curd on Keto

To enjoy curd without risking ketosis, strategic consumption is key. Here are some tips:

Use as a condiment: Instead of a large bowl, use a spoonful of curd as a tangy topping for curries or grilled meats.
Create a keto dip: Mix a small portion with herbs like mint and cilantro for a refreshing, low-carb dip for vegetables.
Pair with fats: Combine a measured amount of curd with high-fat additions like nuts, seeds, or a drizzle of olive oil to align better with keto macros.
Make a simple raita: For Indian-cuisine enthusiasts, prepare a raita with cucumber and spices, but be mindful of the curd portion size. Avoid adding high-carb vegetables like onion.
Track your intake: Always measure your portion and log the carbs to ensure you stay within your daily limit. Small amounts of hidden carbs can add up quickly.

The Benefits of Curd on a Ketogenic Diet

Beyond its macro-friendly potential, including curd in your keto diet offers several health benefits. It's an excellent source of probiotics, the beneficial bacteria that support gut health. Many people on keto report digestive issues, and the live cultures in curd can help maintain a healthy gut microbiome. Curd is also a good source of calcium, protein, and B vitamins, helping to replace nutrients that might be limited when avoiding traditional carbohydrate-rich dairy.

It's important to remember that not all dairy is created equal on a keto diet. The high fat content of full-fat curd is your friend, but the natural sugars require diligence. By being mindful of portions and choosing the right product, you can enjoy the tangy taste and probiotic benefits of curd without compromising your ketogenic state.

Conclusion

In summary, curd can be included in a ketogenic diet, but the allowance is strictly tied to the individual's daily carbohydrate limit. The ideal choice is an unsweetened, full-fat plain variety, consumed in controlled portions of around 100-150 ml. By opting for products with no added sugars and diligently tracking your intake, you can reap the probiotic and nutritional benefits of this versatile dairy product while maintaining ketosis. Personalizing your approach and listening to your body's response are always the best strategies for long-term dietary success.

Visit Healthline for more information on keto-friendly foods.

Frequently Asked Questions

No, flavored curds or yogurts are typically packed with added sugars and high-fructose corn syrup, making them unsuitable for a strict ketogenic diet due to their high carbohydrate content.

The net carb count can vary by brand and preparation. A 100g serving of plain curd typically contains around 4-6 grams of carbohydrates, mostly from natural milk sugar (lactose), with no fiber to deduct.

Curd is naturally fermented with mixed cultures, while yogurt (especially Greek yogurt) is made with specific, standardized bacterial strains and is often strained to remove whey, resulting in a thicker consistency and potentially lower carb count per serving.

Yes, homemade curd gives you full control over the ingredients, ensuring no hidden sugars or preservatives are added. It allows for a more precise carb count for your meal planning.

When consumed in moderation, plain curd can support weight management due to its protein content, which promotes satiety. However, it is not a magic fat-burning food and must fit within your daily carb limits.

Yes, you can have a small serving of plain, full-fat curd daily, as long as you meticulously track its carbohydrate contribution to your overall daily macro budget.

Keto-friendly alternatives include plain, unsweetened full-fat Greek yogurt, coconut yogurt (check carbs), or high-fat plant-based milks like almond milk used in recipes.