How much protein do we get from 100 grams of curd?

December 12, 2025 •

4 min read

According to nutritional data, a 100-gram serving of plain, full-fat curd typically contains around 3 to 4 grams of protein. This amount, however, is not static and depends on several factors, including the milk used and whether it has been strained. Understanding these variables is key to assessing how much protein do we get from 100 grams of curd for your specific dietary needs.

Quick Summary

The protein content in 100 grams of curd varies significantly based on the milk type and preparation method, with plain varieties offering a moderate amount while strained versions like Greek yogurt provide substantially more. It is a good source of digestible protein that supports muscle repair and overall health.

Key Points

Variable Content: The protein in 100g of curd varies based on the milk type and preparation, ranging from ~3.5g in plain curd to ~10-11g in Greek yogurt.
Straining Boosts Protein: Strained curd, or Greek yogurt, has a higher protein concentration because the watery whey is removed.
Aids Digestion: Curd's probiotics promote a healthy gut, enhancing the absorption of protein and other nutrients.
Supports Weight Management: The protein in curd promotes satiety, helping to reduce cravings and support weight control.
Excellent for Bone Health: Along with protein, curd provides calcium, which is essential for strong bones and teeth.
Boosts Immunity: The beneficial bacteria found in curd can strengthen the immune system and help fight infections.

Protein Content in 100 Grams of Curd

The protein amount in a 100-gram serving of curd can differ greatly depending on its type and preparation method. Plain, traditional curd, also known as dahi, is a popular fermented milk product, and its protein content is influenced by the fat content of the milk it is made from. Understanding these variations is crucial for anyone tracking their macronutrient intake.

Factors Influencing Curd's Protein Level

Several key factors affect the nutritional makeup of curd:

Type of Milk: Curd made from full-fat milk will naturally differ from low-fat or skimmed milk versions. For example, plain full-fat curd offers around 3.5g of protein per 100g, while a low-fat variety might increase that slightly to around 5.3g per 100g by volume.
Fermentation Process: The length and temperature of the fermentation process can influence the final nutrient concentration. Some partial protein breakdown occurs during fermentation, which may affect digestibility.
Straining: Straining the curd to remove excess whey dramatically increases its protein concentration. This is the process that creates Greek yogurt or hung curd. As the watery whey is drained off, the remaining solids become more protein-dense. Greek yogurt can provide as much as 10 to 11g of protein per 100g, making it a powerful protein source.
Additives: Some commercially produced curds and yogurts are fortified with milk solids or protein powders to boost their nutritional value and protein count. Always check the product label for the most accurate information.

Comparing Curd with Other Protein Sources

Curd is often compared to other dairy products and protein-rich foods. While regular curd offers a moderate protein boost, its counterparts provide different levels and benefits. The following table compares the protein in 100 grams of different food items.


Food (100g)	Protein (g)	Key Advantage
Plain Curd (Full-Fat)	~3.5 g	Rich in probiotics and highly digestible.
Low-Fat Curd	~5.3 g	Higher protein concentration with less fat.
Greek Yogurt	~10-11 g	Significantly higher protein due to straining process.
Paneer (Indian Cottage Cheese)	~18-22 g	A dense protein source, though higher in fat and calories than regular curd.
Cooked Lentils	~9 g	Excellent plant-based protein and fiber source.
Tofu	~8 g	Plant-based complete protein, low in fat.
Chicken Breast	~30-32 g	Very high protein density and low in fat.

Health Benefits of Curd's Protein and Nutrients

Beyond just muscle repair and growth, the protein in curd is highly digestible and offers several health benefits.

Digestive Health: Curd contains beneficial probiotics, which are live bacteria that aid digestion and promote a healthy gut microbiome. These probiotics assist with nutrient absorption, making the protein easier for your body to utilize.
Muscle Growth and Recovery: The high-quality, complete protein in curd provides the essential amino acids needed for repairing muscle tissue after exercise. For muscle-building goals, opting for Greek yogurt can provide a more concentrated protein punch.
Satiety and Weight Management: Protein-rich foods help you feel fuller for longer, which can help manage cravings and support weight loss efforts. The high protein content, especially in strained curd, can help reduce overall calorie intake.
Bone Health: Curd is also a good source of calcium, which, when combined with protein, is essential for maintaining strong bones and preventing conditions like osteoporosis.
Immune System Support: The probiotics in curd contribute to a stronger immune system, helping your body fight off infections. A healthy gut is directly linked to robust immune function.

Incorporating Curd into Your Diet for Protein

Curd's versatility makes it easy to add to your daily diet. Here are a few ways to boost your protein intake with curd:

Post-Workout Snack: Combine Greek yogurt with berries and a sprinkle of seeds for a quick protein and carbohydrate refuel.
Raitas and Salads: Use curd as a base for raita or creamy salad dressings. Mixed vegetable raita, for instance, offers a good balance of protein and vitamins.
Smoothies: Blend curd with fruits, vegetables, or even a scoop of protein powder for a nutrient-dense beverage.
Desserts: Create a healthier dessert by mixing curd with honey, jaggery, or fresh fruit.
Traditional Dishes: Use curd in Indian dishes like kadhi or marinades for chicken and paneer.

Conclusion

While the answer to how much protein do we get from 100 grams of curd is not a single number, a plain, full-fat serving provides a moderate and highly digestible amount of approximately 3.5 grams. This figure can increase significantly to around 10-11 grams in strained varieties like Greek yogurt. The best type of curd for you depends on your dietary goals, whether that's general health, muscle gain, or weight management. With its probiotics, calcium, and protein, curd remains a valuable and versatile food for promoting overall wellness.

For more detailed nutritional information and health comparisons, the National Institutes of Health (NIH) is an excellent resource on dietary research.

Frequently Asked Questions

Yes, Greek yogurt has significantly more protein than regular curd. Because it is strained to remove excess whey, its protein content is concentrated, often providing 10-11 grams of protein per 100 grams compared to the 3-4 grams in plain curd.

Yes, curd is a good source of high-quality protein with all essential amino acids, which are crucial for muscle repair and growth. For those with higher protein needs, opting for Greek yogurt is a more concentrated option.

Yes, you can increase the protein content of curd by straining it at home to create hung curd, similar to Greek yogurt. Alternatively, mix it with protein-rich additions like nuts, seeds, or protein powder.

The protein in curd is highly digestible, and the probiotics present further aid in digestion by promoting a healthy gut microbiome. This can help improve nutrient absorption.

Curd typically has a higher protein content per 100g than milk because the fermentation process concentrates the nutrients. A 100g serving of milk contains about 3 grams of protein, whereas plain curd offers around 3.5 grams or more, depending on the fat content.

Several factors influence the protein level, including the type of milk (skim vs. full-fat), the straining process (as with Greek yogurt), the fermentation duration, and any additives used during commercial production.

Yes, as a dairy product, curd provides a complete protein profile, meaning it contains all nine essential amino acids required by the human body.

Homemade curd typically has a protein content of around 3.5-4 grams per 100 grams, similar to store-bought varieties. However, commercial curds may sometimes be fortified with additional milk solids to increase their protein content.