Curd, a staple in many diets, is celebrated for its probiotic benefits and calcium. However, its protein content is relatively low compared to other dairy products like Greek yogurt. By applying simple physical and compositional changes, you can easily increase its protein concentration.
Method 1: Straining to Make Hung Curd or Greek Yogurt
The most effective and natural way to increase the protein content of curd is by straining it. This process removes a significant amount of whey (the liquid part of curd), which contains most of the lactose and some minerals, leaving behind a thicker, creamier, and protein-dense product known as hung curd in India or Greek yogurt globally.
Step-by-Step Straining Guide
To make your own high-protein hung curd, you only need basic kitchen equipment.
- Preparation: Place a fine-mesh strainer or colander over a deep bowl. The bowl should be deep enough so the strainer does not touch the collected whey.
- Lining: Line the strainer with a clean muslin cloth, cheesecloth, or a fine cotton napkin.
- Pouring: Pour the fresh curd into the cloth-lined strainer.
- Straining: Gather the edges of the cloth and tie them together. You can hang this bundle over the bowl or place a heavy weight (like a plate with cans on top) on it to speed up the process.
- Refrigerate: Refrigerate the setup for at least 4 to 6 hours, or preferably overnight. The longer it strains, the thicker and more protein-dense the curd becomes.
This process can increase the protein content from approximately 3-4g per 100g to 8-12g per 100g.
Method 2: Fortification with Protein-Rich Additions
An alternative or supplementary method is to enrich the curd by mixing in other high-protein ingredients after it has been made (or even before fermentation in some industrial processes).
Effective Add-Ins
- Milk Powder: Stirring a few tablespoons of non-fat or full-fat milk powder into your milk before fermentation, or directly into the set curd, can significantly boost protein levels.
- Protein Powder: For a targeted boost, mix a scoop of unflavored or flavored whey, casein, or plant-based protein powder into a serving of curd. This is best done just before consumption, as adding it before fermentation can sometimes affect the texture.
- Seeds and Nuts: Mixing in chia seeds, flaxseeds, almonds, or walnuts adds not only protein and healthy fats but also fiber.
- Nut Butters: A tablespoon of peanut butter or almond butter can increase both protein and calorie content.
Comparison Table: Nutritional Profile
The table below illustrates the approximate difference in protein content per 100 grams across different types of curd and yogurt.
| Curd Type | Protein Content (per 100g) | Texture | Preparation Method |
|---|---|---|---|
| Regular Curd/Dahi | 3–4g | Thin to medium | Fermented milk |
| Homemade Hung Curd | 8–12g | Thick, creamy | Strained regular curd |
| Commercial Greek Yogurt | 10–20g | Very thick | Industrially strained/fortified |
| Fortified Curd (with powder) | 8–15g (approx) | Variable | Regular curd + protein powder |
Conclusion
Increasing the protein content in curd is a simple and effective strategy for anyone looking to enhance their diet, whether for fitness goals, weight management, or simply better nutrition. By employing traditional methods like straining to create hung curd or incorporating modern supplements like protein powder, you can easily transform regular curd into a protein-rich superfood. Both methods offer distinct benefits and can be chosen based on preference for texture and convenience.
