How Much is 100 gm of Dahi? A Complete Nutritional Guide

December 31, 2025 •

4 min read

According to nutritional data, a 100-gram serving of plain, full-fat dahi typically contains approximately 61-70 calories, making it a nutrient-dense and satisfying food choice. This small portion is a convenient way to integrate probiotics, calcium, and protein into your daily diet for overall health and wellness.

Quick Summary

This guide breaks down the specific nutritional content of a 100 gm portion of dahi, detailing its calorie count, macronutrient profile, and essential minerals. It examines the various health benefits linked to its consumption, from improved gut health to weight management.

Key Points

Calories: A 100 gm serving of plain, full-fat dahi contains approximately 61-70 calories.
Protein: A 100 gm portion provides about 3.5 to 4 grams of easily digestible protein.
Probiotics: It is a rich source of live bacterial cultures that promote a healthy gut and aid digestion.
Calcium: With around 121-133 mg of calcium per 100 gm, it contributes significantly to bone and teeth health.
Weight Management: Its high protein and low-calorie nature help promote satiety and can assist with weight management.
Immunity Boost: The probiotics and nutrients in dahi can help strengthen the body's immune system.

Understanding the Nutritional Value of 100 gm of Dahi

While dahi, or curd, is a common dietary staple, its nutritional profile can vary depending on the milk used and whether it is homemade or store-bought. The figures for a 100 gm serving of dahi offer a solid benchmark for understanding its contribution to a balanced diet. A standard portion of plain, full-fat dahi contains a modest calorie count, primarily derived from its balanced blend of protein, carbohydrates, and fat. This makes it a versatile ingredient for everything from side dishes like raita to standalone healthy snacks.

Macronutrients in 100 gm of Dahi

Beyond the calorie count, the macronutrient breakdown reveals why dahi is considered a healthful food. For a 100 gm serving of plain dahi (curd), the average macronutrient content is as follows:

Protein: Approximately 3.5 to 4 grams. Dahi contains high-quality protein that is easily digestible, supporting muscle repair and growth.
Fat: Around 3.3 to 4.5 grams, depending on the fat content of the milk used. For those watching their fat intake, low-fat dahi options are widely available.
Carbohydrates: Typically between 4.7 and 6 grams, mostly from natural sugars (lactose). The fermentation process reduces the amount of lactose, making it easier to digest for many individuals with lactose sensitivity.

Essential Micronutrients

In addition to macronutrients, dahi is a rich source of several vital micronutrients that are crucial for bodily functions.

Calcium: A 100 gm serving provides around 121-133 mg of calcium, which is essential for strong bones and teeth. This makes it a great way to boost your daily calcium intake.
Vitamin B12: Dahi offers a significant amount of vitamin B12, crucial for nerve health, red blood cell production, and DNA synthesis. A 100 gm serving can provide a notable percentage of the daily recommended intake.
Potassium: Contains potassium, which helps regulate blood pressure and supports heart health.
Probiotics: Perhaps its most celebrated feature, dahi is rich in live bacterial cultures (probiotics) that are beneficial for gut health. These cultures aid digestion, improve nutrient absorption, and strengthen the immune system.

Health Benefits of a 100 gm Portion

Regularly including a 100 gm portion of dahi in your diet can contribute to several health benefits.

Improved Digestive Health

The probiotics in dahi help maintain a balanced gut microbiome. This can alleviate common digestive issues such as bloating, constipation, and acidity by promoting a healthy environment for beneficial gut bacteria. For many, dahi is easier to digest than milk due to its lower lactose content.

Boosted Immunity

With a healthy gut, your body's immune system is better equipped to function. Probiotics and other nutrients found in dahi work to enhance the immune response and help fend off infections. This makes it a simple addition to your diet to support your body’s natural defenses.

Supports Weight Management

As a food that is both high in protein and low in calories, dahi can aid in weight management. The protein content promotes feelings of fullness and satiety, which helps curb appetite and reduce overall calorie intake. Calcium in dahi also plays a role in limiting the release of cortisol, which is linked to weight gain around the waistline.

Promotes Bone and Dental Health

The calcium and phosphorus in dahi are vital for building and maintaining strong bones and teeth. Regular consumption can help reduce the risk of osteoporosis, especially as we age.

Comparison: 100g of Dahi vs. Other Dairy

For those considering different dairy options, here is a comparison of the typical nutritional values per 100g of dahi versus other common alternatives.


Nutrient	Plain Dahi (Full-Fat)	Plain Dahi (Low-Fat)	Greek Yogurt (Plain, Low-Fat)
Calories	61-70 kcal	~63 kcal	~73 kcal
Protein	3.5-4 g	5.25 g	7-8 g
Fat	3.3-4.5 g	~1.55 g	~2 g
Carbohydrates	4.7-6 g	7.04 g	~3.94 g
Calcium	~121 mg	~132 mg	~110 mg

Note: Nutritional values are approximate and can vary based on brand and specific preparation.

Incorporating 100 gm of Dahi into Your Diet

There are numerous ways to enjoy a 100 gm serving of dahi daily:

As a side dish: A simple bowl of plain dahi complements any meal and aids in digestion. Add a pinch of roasted cumin powder and salt for a savoury twist.
In smoothies: Blend it with fresh fruits and a dash of honey or jaggery for a quick and healthy breakfast or snack.
As raita: Create a refreshing raita by mixing dahi with grated cucumber, chopped onions, and fresh mint leaves.
In marinades: Use it as a tenderizer for meats, fish, or paneer before cooking.
As a dessert: Sweeten it with a little honey or top with fresh berries for a guilt-free sweet treat.

Conclusion

In summary, 100 gm of dahi is much more than just a simple dairy product. It is a powerhouse of nutrients, providing a moderate number of calories alongside high-quality protein, essential minerals like calcium, and beneficial probiotics. Including this modest portion in your daily diet can significantly support digestive health, boost immunity, and assist with weight management. Whether consumed plain, as a raita, or blended into a smoothie, it is a versatile and healthy food choice for anyone aiming to enhance their nutritional intake.

Frequently Asked Questions

A 100 gm serving of plain, full-fat dahi typically contains approximately 61-70 calories.

Yes, a 100 gm serving of dahi provides a good source of protein, usually around 3.5 to 4 grams, which is beneficial for muscle health.

While often used interchangeably, dahi and yogurt differ in their fermentation processes. Dahi uses a bacterial culture added to milk, whereas yogurt uses specific bacterial strains like Lactobacillus bulgaricus and Streptococcus thermophilus.

Many individuals with lactose intolerance can consume dahi because the fermentation process breaks down much of the lactose, making it easier to digest than milk.

The best time to consume dahi is generally during the day with meals. Eating it with lunch can aid digestion. However, some traditional beliefs suggest avoiding dahi at night, especially during a cold, as it might increase mucus production.

A 100 gm portion is generally considered a small to moderate single serving. Experts often recommend consuming 100-200 grams of curd per day to reap its health benefits without overindulging.

Yes, a 100 gm portion of plain dahi can be excellent for weight loss. It is high in protein, which promotes satiety, and low in calories, helping you manage your overall intake.