Which is better milk or curd?: A Comprehensive Nutritional Comparison

November 2, 2025 •

3 min read

While both milk and curd are nutritional dairy staples, a key distinction lies in digestibility, with studies showing that the fermentation process makes curd easier for many to process. This article breaks down which is better milk or curd based on their unique health benefits.

Quick Summary

Milk is superior for bone-building calcium, while probiotic-rich curd excels at promoting gut health and is easier for lactose-sensitive individuals to digest. The best choice depends on individual dietary needs.

Key Points

Digestibility: Curd is generally easier to digest than milk, especially for those with lactose intolerance, because its fermentation process breaks down lactose into lactic acid.
Gut Health: Curd is a powerhouse of probiotics, or beneficial bacteria, which actively promote better gut health and a stronger immune system.
Bone Health: While both contain calcium, milk offers a higher concentration per serving, making it a more potent choice for building and maintaining strong bones.
Nutrient Concentration: Curd, particularly strained varieties, can have higher protein and calorie counts per serving compared to milk, depending on the type used.
Usage: Consider your purpose—milk is versatile for drinking and cooking, while curd is excellent for digestive aid, marinades, and side dishes like raita.

Nutritional Showdown: Milk vs. Curd

Choosing between milk and curd is a common dilemma for health-conscious individuals. While both are derived from dairy and offer significant nutritional benefits, their specific compositions and effects on the body differ substantially. This comprehensive comparison will help you understand which is better milk or curd for your particular health goals, dietary sensitivities, and lifestyle.

Calcium and Bone Health

Milk is famously promoted for its high calcium content, a mineral crucial for building and maintaining strong bones and teeth.

Milk: A 100g serving contains approximately 125mg of calcium, making it a highly efficient source. It also contains protein and phosphorus which support calcium absorption.
Curd: While still a good source, curd typically has a slightly lower concentration, around 85mg per 100g. However, lactic acid in curd may aid in better calcium absorption for some.

Probiotics and Gut Health

Curd shines here as a fermented milk product packed with probiotics, beneficial bacteria vital for a healthy digestive system and strong immunity.

Curd: Probiotics help balance gut flora, improving digestion, reducing bloating and gas, and boosting the immune system. Fermentation also breaks down lactose, making it easier to digest.
Milk: Regular milk lacks probiotics unless fortified. Its lactose can be hard to digest for many, causing discomfort.

Protein Content

Both are good protein sources, but amounts vary.

Curd: Some varieties like Greek yogurt have more protein due to straining. A cup of fat-free curd may offer 11g of protein compared to 9g in fat-free milk.
Milk: Provides a good balance of whey and casein proteins for muscle repair and growth.

Fat and Calories

Content depends on milk type (full-fat vs. skimmed) and flavoring.

Curd: Ranges from low-calorie, fat-free to higher-calorie versions. Flavored curds may have added sugars.
Milk: Fat and calories vary widely; low-fat or skim milk is a lean nutrient source.

Digestive Differences: Why Curd is Often Easier

Curd is often preferred by those with lactose intolerance because the fermentation process with lactic acid bacteria significantly reduces lactose. Milk contains high amounts of lactose, causing discomfort for those with lactase deficiency. Curd’s probiotics also promote smoother digestion.

Uses in Diet and Lifestyle

Milk: Ideal for drinking, smoothies, and cooking.
Curd: Thicker consistency suited for raita, marinades, dips, or eaten with fruit. Ayurveda suggests consuming curd during the day.

Comparison at a Glance: Milk vs. Curd Table


Feature	Milk	Curd
Digestibility	Can be difficult for lactose intolerant individuals.	Easier to digest due to lower lactose content.
Probiotics	None, unless fortified.	Rich source of live, beneficial bacteria.
Calcium Content	Higher concentration per 100g (~125mg).	Lower concentration per 100g (~85mg).
Protein	Good source, with both casein and whey.	Higher protein in strained varieties like Greek yogurt.
Gut Health	Limited benefit directly, unless fortified.	Promotes a healthy digestive tract.

Potential Downsides and Considerations

A large portion of the global population is lactose intolerant, making milk consumption problematic. Some find milk heavy. Ayurveda suggests avoiding curd at night and daily consumption may be discouraged, potentially affecting kapha and pitta doshas. Caution is advised for those with conditions like asthma or arthritis.

The Verdict: Which is better milk or curd?

The choice between which is better milk or curd depends on individual needs and tolerance. Milk may be better for maximizing calcium for bone health if lactose is not an issue. Curd is preferable for digestive support and gut health due to probiotics and reduced lactose. It's still a good calcium source. Many experts recommend including both for milk's calcium density and curd's probiotics if well-tolerated. Listen to your body to choose the best option. For more on bone health, consider sources like the Yogurt in Nutrition initiative.

Frequently Asked Questions

Yes, curd is generally better for digestion than milk. The fermentation process breaks down lactose, making it easier for lactose-sensitive individuals to digest. Additionally, curd's probiotics support a healthy and balanced digestive tract.

Milk contains a higher concentration of calcium than curd. A 100g serving of milk has around 125mg of calcium, while the same amount of curd has approximately 85mg.

The protein content can vary by type. Strained curd, like Greek yogurt, often has more protein than an equal volume of milk. For example, a cup of fat-free curd may have 11g of protein versus 9g in fat-free milk.

People with lactose intolerance should opt for curd. The bacteria in curd convert much of the lactose into lactic acid, significantly reducing the amount of lactose present and making it much more digestible.

According to Ayurveda, it is advised to avoid consuming curd at night, as it can be heavy and increase inflammation in the body. It is generally recommended to consume it during the day.

The key benefits of consuming curd include improved digestion, boosted immunity, healthy bones and teeth, and potential weight management. The probiotics are particularly beneficial for gut health.

Both can be part of a healthy diet, complementing each other's benefits. Milk provides a higher calcium density, while curd offers beneficial probiotics. If well-tolerated, incorporating both can provide a holistic range of nutrients.