What Exactly is Low Fat Curd? A Complete Guide

December 21, 2025 •

3 min read

Made from milk with its fat content reduced, low fat curd is a popular dairy product known for being a nutrient-rich yet lighter alternative to its full-fat counterpart. This tangy and creamy ingredient is packed with probiotics, protein, and calcium, making it a valuable addition to a balanced diet, particularly for those monitoring their calorie and fat intake.

Quick Summary

Low fat curd is a fermented dairy product made from skimmed or partially skimmed milk, offering a lower calorie and fat option than regular curd. It retains essential nutrients like protein and calcium, and is rich in probiotics that support gut health and digestion.

Key Points

Reduced Fat and Calories: Low fat curd is made from skimmed milk, containing significantly less fat and fewer calories than regular curd.
Rich in Probiotics: It is packed with beneficial bacteria that aid digestion and promote a healthy gut microbiome.
Aids in Weight Management: The high protein content and lower calorie count help with satiety, supporting weight loss efforts.
Excellent Source of Calcium and Protein: Despite reduced fat, it remains a great source of calcium for strong bones and protein for muscle health.
Versatile Ingredient: Can be used in a variety of recipes, including raitas, smoothies, marinades, and dips.
Heart-Healthy Option: Lower saturated fat levels make it a smart choice for maintaining heart health.

Understanding the Basics of Low Fat Curd

Low fat curd, also known as low fat yogurt or dahi in some regions, is a fermented milk product made using milk with reduced fat content. The process is similar to making traditional curd, but it utilizes skimmed or partially skimmed milk. A bacterial culture ferments the lactose, resulting in the characteristic tangy flavor and thick texture. This provides a nutritious food with fewer calories and saturated fats compared to regular curd.

How Low Fat Curd is Made

Making low fat curd at home is straightforward. The key steps include:

Prepare the low fat milk: Heat skimmed milk to a boil, then let it cool. Skimming any cream that rises helps further reduce fat.
Cool the milk: Cool the milk to a lukewarm temperature to avoid killing the bacterial culture.
Add the starter culture: Mix a small amount of live curd culture ('jaman') into the lukewarm milk.
Ferment the mixture: Leave the mixture in a warm place for 6 to 8 hours until it thickens into curd.
Refrigerate and store: Chill the set curd to make it refreshing and stop further fermentation.

Health Benefits and Nutritional Profile

Low fat curd offers several health benefits:

Probiotics: Contains beneficial bacteria for healthy digestion and gut health. A healthy gut can also support the immune system.
Weight Management: High protein and low calories help with satiety, potentially aiding weight loss. Calcium may also help reduce body fat.
Calcium and Protein: A good source of calcium for bones and protein for muscles.
Heart Health: A heart-healthy choice due to lower saturated fat and calorie levels, which can help manage weight and cholesterol.
Blood Pressure: Minerals like calcium, potassium, and magnesium can contribute to lower blood pressure as part of a balanced diet.

Comparison: Low Fat Curd vs. Regular Curd

Both types of curd have benefits, but they differ in nutritional content and characteristics:


Feature	Low Fat Curd	Regular Curd	Key Difference
Milk Type Used	Skimmed or partially skimmed milk.	Whole milk.	Lower fat content in the starting milk.
Fat Content	Significantly lower fat and saturated fat.	Higher fat and saturated fat, leading to more calories.	Primary nutritional difference and reason for calorie reduction.
Calorie Count	Fewer calories per serving due to less fat.	Higher calorie count due to full-fat milk.	Important for those on a calorie-controlled diet.
Protein Content	Often contains a slightly higher protein and calcium concentration per serving due to processing.	Contains protein, but potentially slightly less concentrated than its low-fat counterpart.	Benefits those looking to increase their protein intake.
Texture and Flavor	Lighter, less creamy, and can be slightly thinner.	Richer, thicker, and creamier texture.	The difference is due to the varying fat content.
Satiety	Less filling than full-fat curd, though still a good source of protein.	More filling and satisfying due to higher fat content, which slows digestion.	Affects how long you feel full after eating.

Versatile Uses in a Healthy Diet

Low fat curd is a versatile ingredient that can be incorporated into many healthy dishes:

Culinary Uses of Low Fat Curd

Raita and Salads: Ideal for light raitas and low-calorie salad dressings.
Smoothies: Blend with fruit for a protein-rich drink.
Marinades: An excellent tenderizing marinade for meats and vegetables.
Healthy Dips: A base for creamy dips healthier than those made with mayonnaise.
Kadhi and Curries: Adds tangy flavor and thickness to gravies like kadhi.

Conclusion: A Healthy and Delicious Dietary Choice

Low fat curd provides a delicious way to increase protein, calcium, and probiotics while managing calories and fat. Its versatility makes it easy to add to various meals. For those focusing on weight management or heart health, choosing low fat curd is a simple, effective change. Understanding what exactly is low fat curd allows for informed choices for a balanced lifestyle.

Learn more about managing your diet and wellness goals with resources from trusted health providers.

Frequently Asked Questions

Yes, low fat curd is a very healthy option, particularly for those watching their calorie and fat intake. While regular curd offers a richer texture due to its fat, low fat curd retains high levels of protein, calcium, and beneficial probiotics, providing similar health benefits for digestion and immunity.

Yes, low fat curd can be beneficial for weight loss. Its high protein content helps you feel full for a longer period, reducing overall calorie consumption. The calcium and probiotics also aid in boosting metabolism and reducing body fat.

While often used interchangeably, there is a technical difference. Curd is traditionally made by curdling milk with a sour agent like lemon juice, while commercial yogurt uses specific bacterial cultures (like Lactobacillus bulgaricus and Streptococcus thermophilus). Both are fermented dairy products and offer probiotic benefits.

Yes, you can easily make low fat curd at home. The process involves using skimmed milk, heating it, cooling it to a lukewarm temperature, and adding a starter culture. The mixture is then left to ferment until it sets.

Low fat curd is generally safe for individuals with high blood pressure, especially when unsalted. Its low sodium content, combined with beneficial minerals like potassium and calcium, supports heart health.

When choosing a store-bought low fat curd, look for a product with minimal added sugar and no artificial ingredients. Plain, unsweetened options are generally the healthiest. Checking the manufacturing date ensures maximum probiotic effectiveness.

You can use low fat curd in many easy ways. Use it to make a cooling raita, blend it into a fruit smoothie, use it as a healthy base for dips and dressings, or simply enjoy it plain with some fresh fruit and nuts.