How much protein is in 300gm curd? A Complete Nutritional Breakdown

January 5, 2026 •

3 min read

While a 100-gram serving of plain curd provides approximately 3.5 to 4 grams of protein, a 300gm serving offers a substantial nutritional benefit. This guide explores exactly how much protein is in 300gm curd and examines the key factors that influence its content.

Quick Summary

A 300gm serving of standard curd contains around 9-10 grams of protein, although this can vary by milk type and fat content. Straining curd significantly increases protein concentration, with hung curd or Greek yogurt offering much higher amounts per serving.

Key Points

Regular Curd Protein: A 300gm serving of standard, plain curd provides approximately 9-10 grams of protein.
Concentrated Protein: Straining curd to make hung curd or Greek yogurt dramatically increases its protein concentration.
Influential Factors: The amount of protein is affected by the type of milk (cow vs. buffalo), fat content, and manufacturing methods.
Health Benefits: The protein in curd aids in muscle repair, promotes satiety, and supports weight management.
Easy Boost: Enhance the protein content of your curd by adding nuts, seeds, or protein powder.
Homemade vs. Commercial: While homemade curd offers more active probiotics, some commercial varieties are fortified for higher protein.

Understanding the Protein in Curd

Curd, or dahi, is a staple in many cuisines, celebrated for its refreshing taste, probiotic benefits, and balanced nutritional profile. A significant component of its nutritional value is its protein content, which is crucial for functions such as muscle repair, satiety, and overall health. However, the exact amount of protein in 300gm curd is not a single, fixed number. It depends on several factors, including the type of milk used (e.g., cow, buffalo) and whether the curd has been strained.

For a standard, plain curd made from whole milk, the protein content averages around 3.5 grams per 100 grams. Therefore, a 300gm serving would provide approximately 9 to 10.5 grams of protein. Low-fat curd can offer a slightly higher concentration of protein per 100 grams, potentially pushing the total in a 300gm serving higher. This makes curd a valuable, albeit not the most concentrated, source of protein compared to other dairy products like Greek yogurt.

Factors Influencing Curd's Protein Content

The protein level in curd is not universal. The following factors can cause significant variation:

Type of Milk: The fat and protein content of the initial milk directly affects the final curd. Curd made from buffalo milk, which is richer, will yield a different protein amount than that made from cow's milk.
Fat Content: As a percentage of the total weight, low-fat or skim milk curd can have a slightly higher protein concentration since more of the dry matter is protein.
Straining Process: Removing the whey (the watery part) concentrates the protein content. Hung curd, or Greek yogurt, is a direct result of this process and has a much higher protein density per gram.
Additives and Fortification: Commercial curds can sometimes be fortified with additional milk solids or protein isolates to increase their protein content, leading to a higher amount than standard homemade curd.

Comparing Different Types of Curd and Yogurt

To put the protein content of 300gm curd into perspective, consider how it compares to other common dairy products. The table below highlights the approximate protein content per 100gm for various options.


Dairy Product (100gm)	Approximate Protein Content (g)	Protein in 300gm Equivalent (g)
Regular Curd	3.5	10.5
Low-Fat Curd	4.0	12.0
Hung Curd	7-8	21-24
Greek Yogurt	9-10	27-30
Whole Milk	3.2	9.6

As the table clearly shows, if your primary goal is to maximize protein intake, opting for a strained product like Greek yogurt or hung curd is the most effective choice. A 300gm serving of Greek yogurt can provide nearly three times the protein of regular curd.

Ways to Increase Protein with Curd

For those looking to boost their protein intake using curd, there are several simple strategies:

Make Hung Curd at Home: Easily concentrate the protein yourself by straining regular curd through a muslin cloth or coffee filter overnight.
Add Protein-Rich Toppings: Mix your curd with almonds, walnuts, chia seeds, or a scoop of protein powder to significantly enhance the total protein count.
Use it in Smoothies: Blend curd with other high-protein ingredients like nuts and protein powder to create a filling, protein-packed smoothie.
Include in Savory Dishes: Use hung curd as a base for high-protein dips or spreads, incorporating other ingredients like chickpeas or paneer.

Homemade vs. Commercial Curd

When weighing the options, both homemade and commercial curds have pros and cons. Homemade curd offers control over ingredients and typically has more active probiotics, though its protein content can vary based on the milk used and fermentation process. Commercial curds, while often pasteurized which may reduce some probiotics, offer convenience, consistent taste, and can be specifically fortified for higher protein levels. The best choice depends on your priorities, but both can provide a healthy dose of protein.

Conclusion

In conclusion, a 300gm serving of regular, plain curd delivers a moderate amount of protein, typically around 9 to 10.5 grams. This makes it a good, but not exceptionally high, source of this macronutrient. For those aiming to maximize their protein intake, opting for hung curd or Greek yogurt is far more effective, as the straining process concentrates the protein significantly. By understanding the factors that influence protein content and incorporating simple strategies like straining or adding toppings, you can effectively use curd to support your dietary goals, whether for muscle building, weight management, or general health. Curd's versatility and health benefits make it a valuable addition to any balanced diet. For more in-depth nutritional information on different foods, consulting resources like the U.S. Department of Agriculture's FoodData Central is a great step.

Frequently Asked Questions

The type of milk used, such as cow's milk versus buffalo's milk, influences the final protein amount. Buffalo milk often results in a higher protein curd due to its richer composition.

Greek yogurt has significantly more protein per serving than regular curd. This is because it is a strained product, removing much of the watery whey and concentrating the remaining protein.

Yes, curd is an excellent source of protein for muscle building, especially post-workout. It provides essential amino acids that aid in muscle repair and growth.

To increase the protein in homemade curd, strain it through a muslin cloth to remove the whey. This process yields hung curd, which is thicker and has a higher protein concentration.

Per 100 grams, low-fat curd often has a slightly higher percentage of protein because more of its dry weight comes from protein rather than fat. The total protein in a 300gm serving of low-fat curd may be marginally higher than its full-fat counterpart.

The protein in curd helps you feel full for longer periods, reducing overall hunger and calorie intake. This can be a beneficial factor in achieving weight loss goals.

While some water-soluble vitamins can be lost, the fermentation process makes curd more digestible. Straining, however, removes whey, which contains some nutrients but concentrates the protein.