Which Has Higher Protein, Curd or Yogurt?

December 16, 2025 •

4 min read

While both curd and yogurt are nutritious fermented dairy products, a 100-gram serving of Greek yogurt can have more than double the protein of traditional Indian curd or dahi. This significant difference is a direct result of variations in their manufacturing processes and significantly impacts their texture and nutritional density.

Quick Summary

Greek yogurt typically contains a significantly higher protein concentration per serving than traditional curd, primarily because it is strained to remove excess liquid whey during production.

Key Points

Protein Density: Greek yogurt is significantly higher in protein than traditional curd, a result of its straining process which removes liquid whey.
Manufacturing: Traditional curd (dahi) is naturally fermented and contains more water (whey), while Greek yogurt is industrially produced and strained to concentrate protein.
Texture: The removal of whey makes Greek yogurt much thicker and creamier than the looser, more watery traditional curd.
Lactose Content: Greek yogurt has a lower lactose content due to straining, potentially making it more digestible for individuals with mild lactose intolerance.
Nutrient Variety: Both offer excellent probiotic benefits and essential nutrients like calcium, though Greek yogurt packs a greater protein punch.
Choosing the Best Fit: The right choice depends on your goals: Greek yogurt for maximum protein, or traditional curd for an economical and traditional probiotic source.

Understanding the Fundamental Difference: Production Methods

The key to understanding the difference in protein content between curd and yogurt lies in how they are prepared. While both are fermented milk products, the specific bacterial cultures and the post-fermentation process set them apart.

Traditional Curd (Indian Dahi)

Traditional curd, known as dahi in India, is typically made by adding a small amount of an existing curd culture, or natural starter, to warm milk. The lactic acid bacteria present in the culture ferment the milk at a relatively warm temperature. This process coagulates the milk, creating a semi-solid texture, but most of the whey, the watery part of the milk, remains incorporated within the final product. This results in a softer, looser consistency and a moderate protein content, usually around 3 to 4 grams per 100 grams.

Commercial Yogurt and Greek Yogurt

Commercial yogurt uses specific, standardized bacterial cultures, often Lactobacillus bulgaricus and Streptococcus thermophilus, to ferment pasteurized milk. The consistency and nutritional profile of yogurt can vary, but the main factor that creates a protein difference is straining.

Regular Yogurt: The milk is fermented and then cooled. The final product contains most of the original milk's components, including whey. A plain, whole milk yogurt typically offers around 3.5 grams of protein per 100 grams, comparable to traditional curd.
Greek Yogurt (Strained Yogurt): After fermentation, Greek yogurt is strained multiple times to remove a large portion of the whey. This process concentrates the remaining milk solids, leading to a much thicker, creamier texture and a higher concentration of protein. High-quality Greek yogurt can contain anywhere from 8 to 15 grams or more of protein per 100 grams, making it a clear winner for protein density. Similarly, Icelandic-style Skyr is also a strained product with a very high protein content.

Protein Content Comparison Table

To provide a clear overview, here is a comparison of the typical protein content per 100g of various dairy products based on available nutritional data.


Dairy Product	Typical Protein per 100g	Key Characteristic	Protein Density	Texture
Traditional Curd (Dahi)	3-4 g	All whey retained	Low	Loose, watery
Plain Regular Yogurt	3.5-5 g	Not strained	Low-to-Medium	Smooth, spoonable
Hung Curd (Chakka)	8-12 g	Partially strained	High	Thick, firm
Greek Yogurt	8-15 g+	Industrially strained	Very High	Creamy, dense
Icelandic Skyr	11 g+	Extra strained	Very High	Very thick, dense

Factors to Consider When Choosing

Choosing between curd and yogurt is about more than just protein. Your dietary goals, taste preferences, and digestive health are also important factors.

For High Protein Intake

If your primary goal is to maximize your protein intake, especially for muscle repair, weight management, or satiety, Greek yogurt is the superior choice due to its concentrated protein content. The higher protein helps you feel fuller for longer, which can be beneficial for controlling appetite.

For Probiotics and Digestion

Both curd and yogurt are excellent sources of probiotics, the beneficial bacteria that support gut health. Some studies even suggest that the traditional fermentation method of curd may preserve a more diverse range of bacterial strains. While Greek yogurt is also rich in probiotics, the reduced lactose content from straining can make it easier to digest for those with mild lactose intolerance.

Culinary Uses

The texture and taste profile of each product also dictate its best use in the kitchen. Curd's milder, sometimes tangier, and looser consistency is ideal for traditional Indian recipes like raita, marinades, or lassi. Greek yogurt's thicker texture makes it a perfect substitute for sour cream or mayonnaise in dips, a base for smoothies, or a creamy topping for granola and fruits.

Cost and Availability

In many parts of the world, especially in India, traditional curd is inexpensive and easily made at home, offering a highly economical source of nutrition. Greek yogurt is often a premium product and can be more expensive.

Key Factors to Decide Between Curd and Yogurt

Higher Protein?: Greek yogurt is the clear winner, with over double the protein of traditional curd.
Better for Lactose Intolerance?: Greek yogurt's straining process removes some lactose, making it potentially easier to digest.
Best for Budget?: Traditional homemade curd (dahi) is typically the most cost-effective option.
Versatility?: Greek yogurt’s thick, creamy texture makes it highly versatile for both savory and sweet applications, while curd is a staple in many traditional dishes.

Conclusion: Which is the Winner?

Ultimately, there is no single 'better' option, as the choice depends on your specific nutritional and dietary goals. When asking which has higher protein, curd or yogurt, the answer is definitively Greek yogurt. Its straining process concentrates the protein, making it ideal for those seeking a high-protein, satisfying food. However, traditional curd is an affordable, probiotic-rich food that supports gut health and remains a culinary staple. Both can be valuable components of a healthy diet, so consider what is most important for you before making a choice. For a more detailed look at the health benefits of yogurt, you can review resources like this one: Healthline Yogurt 101.

Frequently Asked Questions

Yes, Greek yogurt contains significantly more protein than regular, unstrained yogurt. This is because Greek yogurt undergoes a straining process that removes liquid whey, concentrating the protein content.

While both are fermented dairy products, they are not the same. Traditional curd is often made with a natural fermentation process, while commercial yogurt uses specific, standardized bacterial cultures. The protein content of plain yogurt is often closer to curd than it is to strained Greek yogurt.

Yes, the straining process is the primary reason for the higher protein content in Greek yogurt. By removing the watery whey, the milk solids, including protein, are more concentrated.

For weight loss, Greek yogurt is often considered better due to its higher protein content, which promotes satiety and keeps you feeling full longer. However, both can be part of a healthy diet.

Both are excellent sources of probiotics. Some research suggests traditional curd may have a more diverse range of bacterial strains from natural fermentation, while commercial yogurts, including Greek, have a higher, standardized count.

Many people with mild lactose intolerance find Greek yogurt easier to digest. The straining process removes some of the lactose (the milk sugar), which can reduce digestive discomfort.

Yes, you can make hung curd (or chakka), which is similar to Greek yogurt, by straining traditional curd. Tying it in a muslin cloth and letting the excess whey drip out for several hours will increase its protein concentration.