Is There B12 in Indian Curd? A Comprehensive Guide for a Vegetarian Diet

October 31, 2025 •

4 min read

While it's a common misconception that vitamin B12 is only found in meat, Indian curd (or dahi) does contain this essential nutrient, though the quantity can be variable. This is due to the B12 naturally present in the milk from which the curd is prepared, along with potential synthesis by certain bacteria during fermentation.

Quick Summary

Yes, Indian curd contains vitamin B12, but the amount can fluctuate. This nutrient, essential for nerve function and red blood cells, comes from milk and fermentation. For vegetarians, a diverse diet including dairy, fortified foods, and supplements is crucial for sufficient B12.

Key Points

Indian curd contains vitamin B12: The B12 is present in the milk used to make the curd and may be influenced by fermenting bacteria.
Homemade curd has variable B12 content: The amount of vitamin B12 in home-set curd can be inconsistent due to variations in fermentation and starter cultures.
Fortified dairy products are more reliable: Commercial, fortified probiotic yogurts offer a more stable and higher B12 content than traditional homemade curd.
Curd alone is often insufficient for B12 needs: A single serving of curd contains only a fraction of the daily recommended B12 intake, making it an unreliable sole source.
Diversify B12 sources in a vegetarian diet: To prevent deficiency, vegetarians should combine dairy with fortified foods (cereals, plant milk) and consider B12 supplements.

The Truth About Vitamin B12 in Indian Curd

For many Indian vegetarians, curd is a dietary staple, valued for its digestive benefits and refreshing taste. However, for those concerned about vitamin B12 deficiency—a common issue among people who avoid meat—the B12 content in curd is a crucial topic. The good news is that, as a dairy product, curd is a source of vitamin B12. But the simple answer does not tell the full story. The actual amount of B12 can vary significantly based on how the curd is made, stored, and consumed.

How Does B12 Get into Curd?

The presence of vitamin B12 in curd stems from two primary factors:

Original Source (Milk): Vitamin B12 is naturally synthesized by bacteria in the digestive tracts of animals and is therefore found in animal products like milk. Curd, being a fermented milk product, retains some of this original vitamin content.
Fermentation Process: The fermentation of milk into curd uses bacterial cultures, particularly lactobacilli. While some species of these bacteria produce B12, others do not, leading to variations in the final nutrient profile. Some sources suggest that fermentation can increase B12 concentration, though this is not always consistent and depends heavily on the specific bacterial strains present.

Homemade Curd vs. Commercial Probiotic Curd

The method of preparation plays a key role in the B12 content. Homemade curd, which relies on a natural starter culture, can have inconsistent levels of B12. Factors such as the initial B12 content of the milk, the specific bacteria in the starter, and the fermentation time all contribute to this variability.

In contrast, commercially produced curd or yogurt, particularly probiotic varieties, are often made in controlled environments with specific, standardized bacterial strains. Many commercial products are also fortified with vitamins, including B12, to ensure a consistent and higher dose. This makes fortified yogurt a more reliable source of B12 compared to home-set curd, especially for those with higher nutritional needs or existing deficiencies.

How Much B12 Can You Get from Curd?

While a bowl of curd can contribute to your daily B12 intake, it's rarely sufficient as a sole source. For perspective, the daily recommended intake for adults is 2.4 micrograms (mcg). One 100-gram serving of curd typically offers around 0.4 mcg of vitamin B12, or about 17% of the recommended daily allowance. Some estimates vary, with some suggesting a cup of homemade curd could provide around 1.2 mcg. To rely solely on curd, one would need to consume a very large quantity, which is not a balanced dietary approach.

The Challenge for Indian Vegetarians

For those on a strictly vegetarian diet, relying on dairy products alone may not be enough to meet the daily B12 requirements. A significant portion of the Indian vegetarian population shows signs of B12 deficiency. This highlights the need for a more diverse approach to obtaining this vital nutrient. While dairy is a good start, it should be supplemented with other B12 sources. The following sections will explore alternatives and the best ways to incorporate them into your diet.

Boosting B12 Intake: Beyond Curd

To ensure adequate vitamin B12, particularly for vegetarians, a multifaceted approach is recommended. Curd and other dairy products should be part of a broader strategy that includes a variety of fortified foods and, if necessary, supplements.

Fortified Foods: Many Indian and international food manufacturers fortify common food items with B12. These include breakfast cereals, plant-based milks (soy milk, almond milk), and nutritional yeast. Reading product labels is essential to confirm fortification and dosage.
Supplements: Vitamin B12 supplements are a safe and effective way to ensure consistent intake, especially for vegans and those with absorption issues. They are available in various forms, including tablets, sublinguals, and injections. Consulting a healthcare provider or a registered dietitian is recommended to determine the right dosage.
Combination Recipes: Combining B12 sources can be an easy way to boost intake. For example, adding fortified nutritional yeast to curd-based dishes or using fortified plant milk in smoothies can increase B12 levels.
Fermented Millet and other products: Some fermented foods are known to have B12, such as fermented millets, but the content can be variable. Some researchers highlight fermented rice water as a traditional method for increasing B12, though again, levels can vary.

Comparison of B12 Sources

Here is a comparison of the approximate B12 content in different sources for a vegetarian diet:


Food Source	Approximate B12 Content	Reliability	Comments
Homemade Curd (100g)	~0.4 - 1.2 mcg	Variable	Depends on the starter culture and milk quality. Not always a reliable source.
Cow Milk (250ml)	~1.2 mcg	Consistent	Good source, but consumption quantity can be a factor.
Fortified Plant Milk (240ml)	~2.1 mcg	Very Reliable	Standardized doses make it a consistent and dependable source.
Fortified Cereal (1 serving)	~0.6 mcg	Very Reliable	Dosage varies by brand; check the label.
Nutritional Yeast (1 tbsp)	~2.4 mcg	Very Reliable	Often fortified to provide 100% DV in a single serving.
Cheese (1 slice Swiss)	~0.9 mcg	Reliable	Varies by cheese type and amount consumed.

Conclusion

In conclusion, Indian curd does indeed contain vitamin B12, making it a valuable part of a vegetarian's diet for this and other nutrients like calcium and protein. However, the amount of B12 present is often not consistent enough for it to be the sole relied-upon source, especially for individuals with dietary restrictions or deficiency concerns. For many, a combination of dairy, B12-fortified foods, and supplements offers the most reliable pathway to meeting daily requirements. By understanding the nuances of B12 content and diversifying your intake, vegetarians can proactively manage their nutritional health and prevent deficiency.

For more information on B12 and its health implications, the National Institutes of Health (NIH) Office of Dietary Supplements provides extensive resources.

Frequently Asked Questions

While Indian curd does contain vitamin B12, it is not considered a significant or reliable sole source for vegetarians. The amount is variable and often too low to meet daily requirements, so it should be combined with other B12 sources.

Not necessarily. The B12 content of homemade curd is highly variable and depends on the bacterial culture and fermentation conditions. Store-bought curd, especially fortified probiotic varieties, often contains a more standardized and reliable amount of B12.

Yes, certain types of bacteria, such as lactobacilli, can produce small amounts of B12 during fermentation. However, the extent of this synthesis is inconsistent and not enough to guarantee a high B12 concentration, particularly in homemade curd.

Besides curd and other dairy, good vegetarian sources include fortified breakfast cereals, nutritional yeast, and fortified plant-based milks like soy and almond milk. Regular consumption of these items is vital for vegetarians.

Yes, many health experts recommend B12 supplements for vegetarians, especially those who consume little dairy. Relying on curd alone is risky due to its variable B12 content, and supplements provide a consistent and controlled dosage.

The bioavailability of B12 from dairy products, including curd, is generally good. Research has found that B12 from milk-based products may be better absorbed than from meat or fish. However, the total amount present is still a factor.

Yes, relying solely on curd can lead to a deficiency, as the B12 content is often low and unpredictable. This deficiency can cause serious health issues like anemia, nerve damage, and cognitive problems.