How Much is 150 gm Curd? A Complete Nutritional Breakdown

November 24, 2025 •

3 min read

According to nutritional data, a 150 gm curd serving can vary significantly in calories and protein depending on its fat content. For a full-fat version, one can expect around 100-150 calories and 6-8 grams of protein. This comprehensive guide clarifies exactly how much is 150 gm curd and its overall health impact.

Quick Summary

This article offers a detailed look at the nutritional content of 150 gm of curd, discussing its calorie count, protein content, and beneficial probiotics. It also provides a comparison of different curd types.

Key Points

Nutritional Value: A typical 150 gm serving of full-fat curd contains around 146 calories and 14 grams of protein, with variations based on fat content.
Probiotic Power: Curd is an excellent source of probiotics, which are beneficial bacteria that promote a healthy digestive system and stronger immunity.
Bone Health: The high calcium content in 150 gm of curd is essential for building and maintaining strong bones and teeth.
Weight Management: Its substantial protein keeps you feeling full, which helps in controlling appetite and managing weight.
Dietary Versatility: Curd can be seamlessly integrated into many meals, from savory side dishes to sweet smoothies, enhancing both flavor and nutrition.
Protein Boost: For a higher protein count, consider opting for plain Greek yogurt, which often contains more protein per 150 gm serving.
Choose Plain Over Flavored: Always prioritize plain curd to avoid excessive added sugars and artificial flavors found in many commercial flavored varieties.

A Detailed Look at 150 gm Curd's Nutritional Profile

When asking "how much is 150 gm curd?", the answer depends on the type of milk used and whether it's homemade or store-bought. However, a general nutritional overview provides an excellent starting point for understanding its benefits. A standard serving offers a blend of macronutrients and vital minerals, making it a valuable addition to many diets.

The Macronutrient Breakdown

150 gm of plain, whole-milk curd typically contains:

Calories: Approximately 146 kcal. This can be lower for low-fat versions, sometimes around 95 kcal.
Protein: Around 6 to 14 grams, depending on the fat content and whether it's Greek yogurt or traditional curd.
Carbohydrates: Roughly 6 to 11 grams, mainly from milk sugars (lactose).
Fat: Generally, 7.5 grams in a full-fat serving, which includes both saturated and unsaturated fats. Low-fat options contain significantly less, often around 2 grams.

Essential Vitamins and Minerals

Beyond the basic macros, 150 gm of curd is a good source of several micronutrients:

Calcium: A serving can provide up to 27% of your daily value, which is crucial for bone health.
Potassium: Contributes to heart health and blood pressure regulation.
Vitamin B12: Essential for nerve function and red blood cell formation.
Probiotics: The live bacteria cultures help maintain a healthy gut microbiome, which is vital for digestion and immunity.

Benefits of Including Curd in Your Diet

Including 150 gm of curd daily can offer several health advantages:

Improves Digestion: Probiotics help to balance gut flora, which can alleviate symptoms of digestive issues and improve nutrient absorption.
Aids in Weight Management: The high protein content promotes satiety, reducing overall calorie intake and helping to manage weight effectively.
Enhances Bone Health: Rich in calcium and phosphorus, curd strengthens bones and teeth, helping to prevent conditions like osteoporosis.
Boosts Immunity: A healthy gut is directly linked to a stronger immune system, and the probiotics in curd play a key role in this.
Promotes Muscle Repair: The amino acids from the protein in curd are crucial for muscle repair, especially beneficial after a workout.

Homemade vs. Store-Bought: A Comparison

While store-bought curd is convenient, homemade curd can offer certain advantages. The table below compares the nutritional aspects of a 150 gm serving of each.


Feature	Homemade Curd (Full-Fat)	Store-Bought Curd (Full-Fat Dahi)
Calories	Approx. 140-150 kcal	Approx. 146 kcal
Protein	Approx. 6-8g	Approx. 14g
Fat	Approx. 7-8g	Approx. 7.5g
Added Sugars	None	Possible, check label
Probiotic Count	Varies with starter culture	Guaranteed number, check label
Additives	None	Possible, check label

Delicious Ways to Incorporate 150 gm Curd into Your Meals

The versatility of curd makes it easy to add to your daily diet. Here are some simple ideas:

As a Side Dish: Serve with Indian meals like biryani, parathas, or curries for a cooling effect.
In Smoothies: Blend with fruits like berries or mangoes for a protein-rich, refreshing drink.
Raita: Mix with grated cucumber, mint, and spices for a classic Indian condiment.
Marinade: Use as a tenderizing and flavor-enhancing base for marinating chicken or paneer.
Desserts: Create healthy options like shrikhand or add it to fruit yogurt bowls.

How to Choose the Right Curd

To maximize the nutritional benefits of your 150 gm curd serving, consider these tips:

Check Labels: Always read the nutritional information on packaged curd to monitor calories, fat, and especially added sugars.
Opt for Plain: Flavored curds often contain unnecessary added sugars and artificial ingredients. Stick to plain and add natural sweeteners like honey or fruit.
Go Greek: For a higher protein content, Greek yogurt is a great alternative. A 150 gm serving of plain Greek yogurt can offer significantly more protein than traditional curd.
DIY: Making your own curd at home gives you complete control over ingredients and quality, ensuring it's free from additives. For more information on different types of yogurt and their nutritional value, visit Eat This Much.

Conclusion

Understanding how much is 150 gm curd and its nutritional composition empowers you to make informed decisions for a healthier diet. Whether you choose full-fat or low-fat, homemade or store-bought, this fermented dairy product offers a rich source of protein, calcium, and gut-healthy probiotics. Incorporating this small but mighty serving into your daily routine can contribute significantly to overall health and well-being. By considering the factors that influence its nutritional value and exploring various preparation methods, you can harness the full potential of this dietary staple. Remember, small, consistent changes can lead to lasting health benefits.

Frequently Asked Questions

The protein content in 150 gm of curd can range from approximately 6 to 14 grams, depending on whether it is a low-fat or full-fat variety, or if it is Greek yogurt.

The calorie count for 150 gm of curd is typically between 100-150 kcal for full-fat versions and can be as low as 95 kcal for low-fat options.

Yes, 150 gm of curd is good for weight loss due to its high protein content, which promotes satiety and reduces overall calorie consumption throughout the day.

Curd is a dairy product traditionally made by coagulating milk with an acidic substance, while yogurt is produced by bacterial fermentation of milk. In many regions, the terms are used interchangeably, but there can be different microbial cultures involved.

Yes, consuming 150 gm of curd daily is generally safe and beneficial for most people. Its probiotics aid digestion, and its calcium supports bone health.

A 150 gm serving of plain yogurt or dahi can provide a good amount of calcium, with figures from sources suggesting between 150mg to 275mg depending on the specific product.

Homemade curd is often free of added sugars and preservatives, giving you more control over the quality of ingredients. While store-bought options are regulated for nutritional content, homemade can sometimes be fresher.