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Nutrition In Curd (Dahi) & Why Should You Eat Everyday?

Different starter cultures are used worldwide in the production of curd. Curd has its origins in India. 

In Indian cuisine, curd is often incorporated into dishes, and sweet dahi is considered a symbol of good luck. 

Curd is known by different names in various languages, such as “dahi” in Hindi, “Mosaru” in Kannada, and “Mattha” in Punjabi. In Gujarat, it is called “kapal.” 

There are many authentic and tasty curd recipes, including curd rice, Dahi bhalla, kadhi, Dhokla, and more.

In essence, curd is the result of fermenting milk.

Over the past decade, curd has gained recognition worldwide for its unique recipes and production methods.

Dahi can be made from the milk of cows, buffaloes, and goats. Buffalo milk is preferred for making curd due to its higher fat content. 

The milk is enriched with creaminess and richness, contrasting with the leaner cow’s milk. However, buffalo milk has lower protein content.

Nutrition composition in curd (dahi)


60 calories


3.1 grams


4.0 grams


3.0 grams


93 mg


149 mg


0.2 mg

Vitamin C 

1 mg

This nutritional information is from the book of C gopalan from Nutritive value of india foods.

Fermentation Process:  During fermentation, lactose sugar, which is found in milk, is converted into lactic acid by the starter culture. Dahi is made using cultures of lactic acid bacteria such as Lactococcus lactis, Lactococcus cremoris, and Lactococcus diacetylactis, as well as Leuconostoc species – a combination of microbes that contribute to acidity and flavor.

With the advancement of health studies, the focus on gut health is becoming increasingly prominent.

The craze for probiotic and prebiotic drinks and foods has taken over the world. Let’s discover their true essence and ascertain if they are valuable.

Probiotics: Ii is the live bacteria or microorganisms which are present in the whole body but we will specifically talk about them in gut and intestine.  

Eating food with live microorganisms provides our bodies with probiotics. You can get your probiotics from foods such as curd, yogurt, kimchi, and pickles.

You can obtain probiotics from fermented foods, fortified foods, or supplements.

Prebiotics: It is the food for bacteria or microorganisms in your gut. Probiotics consume prebiotics, which are indigestible fibers. Some of the best sources of prebiotics are fruits, vegetables, beans, and whole grains.

Since we already know, curd is the richest and excellent source of probiotics, and it has many other benefits. 

However, some curds sold in stores fall into different categories.

Curd is classified based on its fat content:

Full-fat curd: No fat-removal procedure has been applied to full-fat milk. It has a natural fat content of 3.5%. The curd made up of full fat milk is full fat curd. A full-fat curd has a lot more creaminess.

Low Fat: The same technique is being used to make low-fat curd as whole-fat curd, but with low-fat milk. Low-fat has certain benefits over full-fat curd, including aiding in weight loss and tasting quite similar. Several companies provide low-fat milk with a fat content of 2% or even 1%.

0% fat curd: either contains no fat at all or less than 1% fat. It is frequently used in recipes that call for a fat-free or low-fat substitute.  There are industries that offer a set or loose version of this kind of curd.

Curd is classified according to flavors

Plain: Plain curd contains only milk and live cultures, and it has no flavor. It tastes slightly tart, which is typical of dairy products that have been fermented. Due to its versatility, natural curd can be utilized in both savory and sweet recipes, including creamy desserts, smoothies, and savory marinades and dips.

Plain Curds are the best form of curd for health benefits.

Flavor: Flavors are added to curd to enhance its taste. But it lacks nutritional value. Flavors can be Natural and they are derived from natural sources. You can add ingredients such as honey, vanilla extract, or fruit purees to enhance sweetness and taste.

 Curd is classified according to Texture and consistency

Set curd: Set curd, known by other names such as firm curd or thick curd, is produced by fermenting milk with lactic acid bacteria. The texture of this item is firm and compact, much like that of gelatin or custard. Subsequently, the milk is left to ferment uninterrupted in a container until it solidifies into a compact mass. It maintains its form when scooped or sliced and is conveniently manageable.

Loose curd: Loose curd is a dairy product that is distinguished by its fluid consistency. All around the world, people frequently eat loose curd.Loose curd is available from various sources such as local markets, supermarkets, and daily stores.

Typically, loose curd is commonly packaged in pouches and can be conveniently purchased from e-commerce platforms to guarantee its freshness.

Ensuring the freshness and safety of the product necessitates verifying both its expiration date and storage instructions. Adding loose curd to your diet presents a flexible and nourishing option for incorporating dairy.

Benefits of eating curd everyday

1. Digestive health

2. Weight management

3. Reduce inflammation

4. UTI

5. Aging of skin

6. Brain health

Details of eating curd everyday

  1. Digestive health: The probiotic content in Dahi is excellent for digestive health. As discussed earlier, curd is a powerful source of probiotics, which are beneficial bacteria for the stomach. Eating probiotics regularly helps treat an upset stomach and can reduce stomach-related disorders.
  2. Weight management: Being a good source of protein and low in calories, it can be a healthy option for snacking and improving gut health without compromising your nutritional intake, thereby helping to prevent nutritional deficiencies. Prefer plain curd without any added flavors. By incorporating Dahi into your diet, you can experiment with new recipes featuring various twists.
  3. Reduce inflammation: Studies have shown that probiotics produce short-chain fatty acids and can reduce inflammation in the gut.
  4. UTI: Urinary tract infection is a medical condition that typically occurs in females. Curd contains natural antibodies that fight infections. Studies have shown that probiotics help in preventing Urinary tract infections as a natural therapeutic.
  5. Aging of skin: As discussed earlier, lactic acid has been proven to reduce and treat acne as well as signs of aging. Whether you eat Dahi or apply it on your skin, both options are beneficial.
  6. Brain health: The gut-brain axis is a term used to describe the communication pathway connecting the central nervous system and the digestive system. It serves as a communication pathway that allows the body to effectively respond to environmental changes. Having a healthy gut simply means good brain health.

Final Words

Curd, though a small word, offers numerous health benefits. Eating curd every day is not difficult due to its versatile nature. We can mix it with rice to make curd rice, or add vegetables to make raita.

Even curd is considered one of the panchamrit according to Ayurveda.

The diverse array of nutrients found in this product, such as protein, calcium, vitamins, and probiotics, provides numerous health benefits, ranging from aiding digestion to strengthening the immune system.

Dahi holds a special place as an essential ingredient on our path towards a more wholesome and dynamic existence.