Is It Better to Drink Milk or Eat Curd for Your Health?

November 27, 2025 •

4 min read

According to nutrition experts, while both dairy products offer significant benefits, curd often has an edge for digestive health due to its probiotic content. The question of is it better to drink milk or eat curd depends heavily on your specific health goals and digestive system, as each provides distinct advantages.

Quick Summary

This guide provides a comprehensive breakdown comparing milk and curd across key health factors like digestion, nutritional content, and suitability for various dietary needs.

Key Points

Curd for Gut Health: The fermentation process provides probiotics, beneficial bacteria that aid digestion, boost immunity, and support a healthy gut microbiome.
Milk for Bone Strength: Milk generally contains higher levels of calcium per serving, making it a better choice if bone density is a primary concern.
Digestion and Lactose: Curd is easier to digest for many people, especially those with mild lactose intolerance, because its lactose content is reduced during fermentation.
Protein and Muscle: While both are good protein sources, curd's protein is pre-digested by bacteria for faster absorption, while milk contains a balance of fast (whey) and slow (casein) digesting proteins, ideal for muscle recovery.
Personalized Choice: The best option depends on individual health goals; curd is better for digestion and weight management, while milk excels in providing calcium and post-workout nutrition.
Consider Your Symptoms: If you experience bloating or digestive discomfort from milk, curd is a favorable alternative. Conversely, individuals with certain conditions may be advised to limit curd.

The dairy debate often pits two household staples against each other: milk and curd. While both originate from the same source, the journey from milk to curd introduces fundamental changes that alter their nutritional profiles and health impacts. The fermentation process in curd creation is the primary differentiator, giving it unique properties that make it a favorite for gut health, while milk remains a powerhouse for bone strength. Understanding these differences is key to deciding which is the better choice for your diet.

The Core Difference: Fermentation

The fundamental distinction between milk and curd lies in the way they are processed. Milk is consumed directly, while curd is a fermented product. This fermentation is a controlled process where beneficial bacteria, known as probiotics, convert milk's lactose into lactic acid. This change has several crucial implications for your health.

Curd's Probiotic Power

Curd's most celebrated attribute is its rich probiotic content. These live bacteria cultures aid in digestion by promoting a healthy balance of gut flora. A well-balanced gut can improve nutrient absorption and combat common digestive issues like bloating, gas, and indigestion. For many, curd acts as a natural remedy for an upset stomach, soothing and normalizing gut activity.

Milk's Lactose Challenge

In contrast, milk contains a higher concentration of lactose, the milk sugar. Many individuals, especially as they age, produce less of the enzyme lactase needed to break down lactose, leading to lactose intolerance. This can result in digestive discomfort after consuming milk, such as bloating and gas. The fermentation process in curd significantly reduces its lactose content, making it a more easily digestible option for those with moderate lactose sensitivity.

Nutritional Showdown: Milk vs. Curd

Both milk and curd are excellent sources of protein, calcium, and several vitamins. However, their nutrient composition varies, influencing which might be 'better' depending on your nutritional priorities.

Calcium: When it comes to calcium, milk generally has a higher concentration. For instance, some sources suggest 100g of milk contains around 125mg of calcium, while 100g of curd has approximately 85mg. Therefore, if your primary goal is maximizing calcium intake for bone health, milk may be the superior option.
Protein: The protein content is where the data can vary based on preparation (e.g., Greek yogurt vs. traditional curd). However, many sources indicate curd has a slightly higher protein content per gram than milk due to the concentration process. The protein in curd is also pre-digested by bacteria, making it more readily absorbed by the body.
Vitamins: Both are good sources of Vitamin B12, crucial for nerve health and blood production. Milk is often fortified with Vitamin D, which is essential for calcium absorption. Curd also contains a good amount of Vitamin B12 and other vitamins.

Health Benefits: Choosing Your Dairy Product

The choice between milk and curd depends on your specific health goals.

Curd's Advantages

Improved Digestion: Probiotics aid gut health and can ease digestive problems.
Weight Management: The protein and probiotics can increase satiety, helping with appetite control.
Immunity Boost: A healthy gut microbiome supported by probiotics can strengthen the immune system.
Easier on Lactose Intolerance: Reduced lactose content makes it suitable for many with mild sensitivity.

Milk's Advantages

Higher Calcium: Provides a more concentrated source of calcium for bone density.
Balanced Proteins: Contains both slow-digesting casein and fast-acting whey proteins, making it an excellent post-workout recovery drink.
Rich in Potassium: Can help in managing blood pressure.
More Hydrating: Known to provide superior hydration compared to water due to its nutrient composition.

Comparison Table: Milk vs. Curd


Feature	Milk	Curd
Probiotics	None (unless fortified)	Rich source of beneficial bacteria
Calcium Content	Higher	Lower (approx. 85mg/100g)
Digestion	Can be difficult for lactose-intolerant individuals	Easier due to reduced lactose and probiotics
Protein Digestion	Slower digestion	Faster absorption due to bacterial pre-digestion
Lactose	Higher content	Significantly lower content
Weight Management	Can contribute to weight gain if full-fat varieties are consumed in excess	Probiotics and higher satiety can assist in weight loss

Making the Right Choice for Your Body

For most people, incorporating both milk and curd into a balanced diet can provide a wide range of nutrients and health benefits. However, your decision should be tailored to your individual needs and how your body responds to dairy.

For Digestive Issues: If you often experience bloating or gas after drinking milk, switching to curd, especially with live and active cultures, is likely the better option for you. The probiotics will aid your digestion and can improve overall gut health.
For Bone Strength: For children, growing teens, or anyone prioritizing bone mineral density, milk's higher calcium content offers a distinct advantage. Paired with its often-fortified Vitamin D content, it's a powerful combination for skeletal health.
For Weight Management and Muscle Gain: Curd's higher protein concentration and digestion benefits can be great for weight loss or maintaining lean muscle mass. Meanwhile, milk's specific protein composition is excellent for post-workout recovery.
For Specific Health Concerns: As noted in the Times of India, individuals with specific conditions like arthritis or asthma are sometimes advised to stick to milk and avoid curd. It is crucial to consult a certified medical practitioner or nutritionist before making any significant changes to your diet based on a health condition.

Conclusion: Tailor Your Dairy Choice

In the debate of is it better to drink milk or eat curd, there is no single winner. Both offer excellent nutritional value, but they excel in different areas. Curd is the champion for gut health and is a better choice for those with lactose sensitivity due to its probiotics and lower lactose content. Milk, with its higher calcium and balanced protein, holds the advantage for bone health and muscle recovery. The 'better' option depends on your personal health needs and goals. By understanding the distinct benefits of each, you can make an informed choice that best supports your overall well-being. Healthline's Milk 101 guide can offer additional insights into milk's benefits and composition.

Frequently Asked Questions

Curd is generally better for digestion than milk because it contains probiotics that help balance gut bacteria and has a lower lactose content, making it easier for many people to process.

Yes, curd often has a higher protein content per gram compared to milk. This is because the fermentation process concentrates the milk solids, and the protein becomes more easily digestible.

Milk is a better source of calcium than curd, with a higher concentration per serving. For maximizing calcium intake specifically for bone health, milk is the superior choice.

Curd is often a suitable option for individuals with mild to moderate lactose intolerance. The fermentation process breaks down much of the lactose, making it less likely to cause digestive issues than regular milk.

While curd is healthy, some people find it difficult to digest at night. Certain Ayurvedic practices also suggest avoiding it at night due to its potential to increase mucus production. It is generally recommended for daytime consumption.

For weight loss, curd may be the better option. Its probiotics can aid metabolism, and its higher protein content promotes satiety, helping to manage appetite and overall calorie intake.

Both are beneficial. Milk contains a combination of fast-digesting whey and slow-digesting casein proteins, which is excellent for muscle recovery. Curd also offers high-quality, easily digestible protein.