How much protein is in 200g of cow curd?

November 11, 2025 •

4 min read

A 200-gram serving of cow curd typically contains between 7 and 11 grams of protein, though the exact amount can vary. This fermented dairy product is a versatile and affordable way to add high-quality protein, along with beneficial probiotics and calcium, to your daily diet.

Quick Summary

This article examines the protein content of a 200g serving of cow curd, detailing the factors that can cause variations. It provides a comprehensive overview of curd's nutritional profile, compares its protein value to other dairy products like Greek yogurt and paneer, and outlines its overall health benefits for diet planning.

Key Points

Protein Range: A 200g serving of cow curd contains approximately 7-11 grams of protein, influenced by the milk's fat content.
Factors Affecting Protein: The type of milk (full-fat vs. skimmed), the fermentation process, and whether the curd is strained (like Greek yogurt) all impact the final protein amount.
Nutritional Profile: Beyond protein, curd is rich in probiotics for gut health, calcium for strong bones, and essential vitamins like B12.
Comparison to Paneer and Greek Yogurt: While regular curd has a respectable protein content, paneer and Greek yogurt offer a much higher protein density due to different preparation methods.
Dietary Integration: Curd is versatile and can be incorporated into various meals, from breakfast bowls and smoothies to savory raitas, making it an easy dietary addition.
For Maximized Protein: Choose low-fat or Greek yogurt varieties and consider making it at home to control fat and ensure freshness for optimal benefits.

Decoding the Protein Content in 200g of Cow Curd

Cow curd, also known as dahi, is a staple in many cuisines, prized for its taste and numerous health benefits. A standard 200-gram serving offers a solid contribution to your daily protein needs, but the protein amount is not a fixed number. Understanding the variables that affect its nutritional profile is key to maximizing its benefits.

What Influences Protein in Curd?

The protein content in a 200g serving of curd can fluctuate based on a few key factors:

Type of milk: Whether the curd is made from full-cream, toned, or skimmed cow's milk significantly impacts the final protein and fat percentages. Curd made from skimmed milk will generally have a slightly higher protein concentration per gram due to the reduced fat content.
Fermentation process: The specific bacterial cultures and the fermentation duration can influence the final nutritional composition. While the difference is often marginal, it is a variable to consider.
Straining: Curds that have been strained, like hung curd or Greek yogurt, have a much higher protein density. Removing the whey concentrates the milk solids, resulting in a richer, thicker product.
Added ingredients: Some commercial curds may have added milk solids or protein concentrates to boost their nutritional value and alter their texture, which can increase protein levels.

Nutritional Breakdown of 200g of Cow Curd

Beyond protein, a 200g serving of curd is a nutritional powerhouse. While specific values vary, here is a representative breakdown based on typical cow curd:

Calories: Approximately 120-130 kcal, depending on the fat content of the milk used.
Fat: Around 6-7 grams, which can be lower if made from toned or skimmed milk.
Carbohydrates: Roughly 8-10 grams, mainly from lactose.
Calcium: A 200g serving can provide a significant portion of your daily calcium needs, essential for bone health.
Probiotics: Curd is an excellent source of beneficial bacteria that support gut health and aid digestion.
Vitamins: It contains essential vitamins like B12, crucial for energy production and nerve function.

Curd vs. Other Dairy: A Protein Comparison

To put the protein content of cow curd into perspective, comparing it with other popular dairy products is helpful. The following table compares the typical nutritional values per 100g serving:


Nutrient (per 100g)	Cow Curd (Whole Milk)	Greek Yogurt (Plain)	Paneer (Full-Fat)
Protein	~3.5 grams	~10-12 grams	~18-19 grams
Fat	~3.5-4.5 grams	~0-5 grams	~20-21 grams
Carbohydrates	~5-6 grams	~7-10 grams	~1-2 grams
Calories	~60-70 kcal	~60-100 kcal	~265 kcal

This comparison highlights that while regular cow curd is a good source of protein, alternatives like Greek yogurt or paneer offer a higher protein density for those with specific fitness or dietary goals. For instance, athletes often prefer Greek yogurt or paneer for a more concentrated protein punch.

Incorporating Cow Curd into Your Diet

There are countless ways to enjoy the protein benefits of cow curd. Its versatility makes it suitable for every meal of the day:

Breakfast: Start your day with a bowl of curd topped with fruits, nuts, and seeds for a protein-rich and gut-friendly breakfast.
Lunch: Use curd to make a light and refreshing raita, a perfect accompaniment to a spicy meal, or mix it into a salad dressing.
Snacks: Blend it into a smoothie for a quick protein boost or enjoy a simple bowl with a pinch of roasted cumin for a savory treat.
Post-Workout: A bowl of curd helps with muscle repair and recovery due to its amino acid profile and easily digestible nature.

Maximizing the Benefits of Curd

To get the most out of your cow curd, consider the following:

Choose the right type: Opt for low-fat or skimmed-milk curd if you are watching your fat intake. For a higher protein content, choose hung curd or Greek yogurt.
Consistency is key: Regular, moderate consumption of curd provides a steady supply of probiotics for maintaining good gut health.
Check the ingredients: When buying commercial curd, look for options with minimal additives and no added sugars to ensure you are getting the purest form.
Consider homemade: Making curd at home gives you complete control over the milk type and fermentation process, ensuring a natural and fresh product.

Conclusion

In summary, a 200g serving of cow curd is a good source of high-quality protein, typically providing around 7-11 grams, depending on the milk's fat content and how it was processed. This simple dairy product also delivers essential nutrients like calcium and beneficial probiotics, making it a valuable addition to a balanced diet for improved digestion, muscle repair, and overall health. While it offers less concentrated protein than Greek yogurt or paneer, its versatility and affordability make it an accessible and excellent dietary choice.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149046/

Frequently Asked Questions

Yes, the type of milk significantly affects the protein content. Curd made from skimmed or low-fat milk will have a higher protein concentration per gram than curd made from full-fat milk.

Yes, curd is a good source of protein and provides essential amino acids for muscle repair and growth. For more concentrated protein, options like Greek yogurt or paneer are often preferred by those with specific muscle-building goals.

Greek yogurt is strained to remove excess whey, which concentrates the milk solids and results in a higher protein content. A 200g serving of Greek yogurt typically contains more protein than the same amount of regular curd.

Yes, you can increase the protein content by straining it to make hung curd. You can also mix in ingredients like protein powder or nuts and seeds.

The protein content is largely dependent on the milk used, not whether it's homemade or store-bought. However, some commercial brands add extra protein, while making it at home gives you control over the ingredients.

In addition to protein, 200g of curd provides beneficial probiotics for gut health, a significant amount of calcium for bone density, and essential vitamins like B12.

Bovine milk protein, the basis of curd, is considered a high-quality or complete protein because it contains all nine essential amino acids.

Yes, the protein in curd is easily digestible, making it a good choice for people of all ages.

While the article focuses on 200g, 100 grams of cow curd typically contains around 3.5 grams of protein, meaning 200g would be approximately double that amount, though concentrations can vary.