How much protein is in 1 cup of hung curd?

November 3, 2025 •

4 min read

One cup of homemade hung curd, which is essentially strained yogurt, contains an estimated 10-12 grams of protein. This makes it a significantly more protein-dense option than regular curd, as the straining process removes excess whey and water, concentrating the remaining nutrients.

Quick Summary

An average cup of homemade hung curd offers around 10 to 12 grams of concentrated protein, a result of the straining process. Its texture, nutritional profile, and uses differ from both regular curd and Greek yogurt, making it a versatile and healthy ingredient for various dishes.

Key Points

Protein Content: An average cup (approx. 245g) of hung curd contains about 10-12 grams of protein.
Preparation Method: Hung curd is made by straining regular curd to remove the watery whey, which concentrates the protein.
Nutritional Density: Due to straining, hung curd has a higher protein concentration per gram compared to regular curd.
Health Benefits: It supports weight management by increasing satiety and aids digestive health with probiotics.
Versatile Ingredient: Use it in dips, marinades, desserts, and dressings as a high-protein, creamy base.
Greek Yogurt Comparison: Commercial Greek yogurt often has a higher protein count (15-20g per 100g) due to different processing methods.

Understanding Hung Curd and Its Protein Content

Hung curd, also known as chakka or strained yogurt, is a staple in many cuisines, particularly in Indian cooking. It is created by draining the excess liquid, or whey, from plain yogurt. This simple process dramatically changes its nutritional composition, texture, and flavor. Unlike regular curd, which has a higher water content, hung curd is thick, creamy, and boasts a much higher concentration of protein per serving. The exact protein content in 1 cup of hung curd can vary based on several factors, including the type of milk used (e.g., full-fat vs. low-fat) and the duration of the straining process. However, a generally accepted range for 1 cup (approximately 200-245 grams) is between 10 and 12 grams of protein. This protein boost makes it a satisfying and healthy addition to any diet.

Factors Influencing Protein Levels

Several elements can affect the final protein count of your hung curd. Understanding these can help you maximize its nutritional value for your specific needs.

Type of Milk: Curd made from full-fat milk will contain more calories and fat, but may yield a richer hung curd. For those seeking maximum protein with minimal fat, starting with low-fat or skim milk curd is the best approach.
Straining Duration: The longer you hang the curd, the more whey is removed. A longer straining time results in a thicker, more concentrated product with a higher protein density. Straining for 3-4 hours yields a creamy texture, while overnight straining creates a very thick, cream cheese-like consistency.
Yield Ratio: To get 1 cup of hung curd, you may need to start with up to 2 cups of regular curd. This ratio explains the concentration of protein and other nutrients, as the water content is significantly reduced.

How to Make Hung Curd at Home

Making hung curd is a straightforward process that requires minimal effort. All you need is some plain curd, a muslin or cheesecloth, and a strainer.

Place a fine-mesh strainer over a deep bowl to catch the dripping whey.
Line the strainer with a clean muslin or cheesecloth.
Pour the fresh, plain curd into the cloth-lined strainer.
Gather the edges of the cloth, tie them together, and hang the pouch over the bowl. For a faster drain, you can place a heavy object on top of the curd.
Allow the curd to strain in the refrigerator for at least 3-4 hours, or overnight for an extra-thick consistency.
Once the whey has drained, open the cloth to reveal your creamy hung curd.
Whisk it until smooth before using it in your recipes. The collected whey can be used for kneading dough or in soups.

Hung Curd vs. Greek Yogurt: A Nutritional Comparison

While often used interchangeably in recipes, hung curd and Greek yogurt have notable differences, particularly in protein content and consistency.


Feature	Homemade Hung Curd	Commercial Greek Yogurt
Protein per 100g	Approx. 8-12 grams	Approx. 15-20 grams
Straining Process	Simple, home-based, removes some whey	Industrial, removes most whey, sometimes adds milk solids
Consistency	Varies based on straining time, creamy	Uniformly thick and dense
Probiotics	Variable strains, dependent on starter culture	Specific, standardized thermophilic bacterial cultures
Control	Less predictable nutritional profile	Consistent and reliable nutrient levels

Health Benefits of This High-Protein Food

Including hung curd in your diet offers several health advantages, largely due to its concentrated protein and probiotics.

Weight Management: The high protein content promotes satiety, helping you feel fuller for longer and reducing overall calorie intake.
Digestive Health: It is a good source of probiotics, the beneficial bacteria that support a healthy gut microbiome. A balanced gut aids digestion and nutrient absorption.
Bone Health: As a dairy product, hung curd is rich in calcium, which is essential for strong bones and teeth.
Muscle Repair: The protein content is excellent for muscle building and repair, making it a great post-workout snack.
Lactose Friendly: The straining process removes a significant amount of lactose with the whey, making it more digestible for individuals with mild lactose sensitivity.

Versatile Uses for Hung Curd

Hung curd's thick, creamy texture and tangy flavor make it an incredibly versatile ingredient. Here are a few popular uses:

Dips and Spreads: Blend it with herbs like mint and cilantro for a refreshing dip or use it as a healthy, tangy alternative to mayonnaise or sour cream.
Marinades: Its thick consistency helps marinades cling to meat, paneer, or vegetables, resulting in flavorful tikkas and kebabs.
Desserts: It is the key ingredient for traditional Indian sweets like Shrikhand and Bhappa Doi, providing a creamy, decadent base.
Salad Dressings: Whisk with a little olive oil, lemon juice, and seasonings for a light and creamy salad dressing.
Sandwiches and Wraps: Spread it on bread or rotis for a protein-rich and creamy filling.

Conclusion

In summary, 1 cup of hung curd provides a significant and concentrated amount of protein, typically in the 10-12 gram range, depending on preparation. This simple straining process transforms regular curd into a thick, nutrient-dense food that is beneficial for weight management, gut health, and muscle repair. Its versatility allows it to be a key ingredient in countless savory and sweet dishes. Making hung curd at home is easy and provides a fresher, healthier option than many store-bought alternatives. By incorporating this simple food into your diet, you can enjoy a protein boost and a host of other health benefits.

For more nutritional information and recipe ideas, you can explore resources like Tarla Dalal's extensive collection.

Frequently Asked Questions

Yes, hung curd is an excellent source of protein for vegetarians. The straining process concentrates the milk protein, providing a substantial amount in a small serving, making it a great addition to a plant-based diet.

Hung curd has significantly more protein per serving than regular curd. Regular curd contains about 3-4 grams of protein per 100 grams, while hung curd can contain 8-12 grams per 100 grams after straining, concentrating the protein by removing excess water.

While similar in texture and both being strained, hung curd is not identical to Greek yogurt. Hung curd is typically made from regular curd with varying bacterial strains, while commercial Greek yogurt uses specific, standardized cultures and more rigorous industrial straining, often resulting in a higher protein content.

Yes, hung curd is excellent for weight loss. Its high protein content helps you feel full longer, which can reduce overall calorie intake and curb cravings. It is also lower in carbohydrates compared to regular yogurt, making it a suitable choice for a low-carb diet.

Homemade hung curd may have a slightly more variable texture and tanginess, whereas store-bought Greek yogurt has a very consistent, smooth, and thick texture. The protein content can also differ, with commercial Greek yogurt often having a higher, standardized level.

For a thick, high-protein hung curd, strain the curd for 4 to 8 hours or even overnight in the refrigerator. This allows most of the whey to drain, resulting in a dense, cream cheese-like consistency and maximum protein concentration.

You can use hung curd in many healthy recipes. Some ideas include making low-fat dips with herbs and spices, using it as a creamy base for marinades, creating healthy salad dressings, or enjoying it as a protein-rich dessert with fruit and a drizzle of honey.