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Dairy · 4 varieties featured

Dairy

Milk, curd, buttermilk and paneer: everyday sources of protein and calcium in Indian homes. Plain, unsweetened forms fit a weight-management diet best. Compare each variety's weight-management rating, calories per serving and where to find it

The short answer

Across the 4 varieties of dairy we compare, a serving has about 61 to 153 kcal: Curd (plain) is the lightest (about 61 kcal for 1 katori curd, about 100 g) and Paneer (plain) the heaviest (about 153 kcal for 5 cubes, about 50 g). For weight management, Buttermilk (chaas) and Curd (plain) rate best (3.5/5, good fit), judged on calories per gram, protein and fibre for the calories, and the size of a regular serving.

Reviewed by Deepu Oommen on 6 Nov 2026 · How we review

Dairy

Average weight-management rating

3.0 / 5Rated 3 out of 5. Moderate fit for weight management

Average of the 4 varieties, rounded to the nearest half star. Varieties range from 2.0 to 3.5.

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Calories per serving
61 to 153 kcal
Best for weight management
Buttermilk (chaas) and Curd (plain) · 3.5/5
Lightest
Curd (plain) · 61 kcal
Varieties compared
4

How many calories are in dairy?

Calories per serving, lowest first
VarietyCaloriesFor weight management
Curd (plain)1 katori curd (about 100 g)61 kcal3.5/5Good fit
Buttermilk (chaas)1 glass (about 330 g)62 kcal3.5/5Good fit
Cow's milk, whole1 cup milk (about 206 g)150 kcal2.5/5Moderate fit
Paneer (plain)5 cubes (about 50 g)153 kcal2.0/5Limited fit

Which dairy is best for weight management?

  • Buttermilk (chaas)

    Buttermilk (chaas)

    Across India

    Also in:Drinks

    3.5 / 5Rated 3.5 out of 5. Good fit for weight management
    How this is worked out
    Calories per gram (35%)
    0.19 kcal · 100/100
    Protein per 100 kcal (25%)
    5.8 g · 59/100
    Fibre per 100 kcal (20%)
    0.5 g · 18/100
    Portion (20%)
    62 of 150 kcal (drink) · 100/100
    Per 100 g
    18.8 kcal · P 1.1 g · C 1.5 g · F 1 g

    Score 73.2 of 100 = 3.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values. Source: Recipe: Swasthi's Recipes, Chaas Recipe (Spiced Indian Buttermilk), blender version, 2017.

    62 kcal

    1 glass (about 330 g)

    About 10 min of brisk walking uses similar energy

    Find near you
  • Curd (plain)

    Curd (plain)

    Across India

    3.5 / 5Rated 3.5 out of 5. Good fit for weight management
    How this is worked out
    Calories per gram (35%)
    0.61 kcal · 100/100
    Protein per 100 kcal (25%)
    5.7 g · 57/100
    Fibre per 100 kcal (20%)
    0.0 g · 0/100
    Portion (20%)
    61 of 200 kcal (side dish) · 100/100
    Per 100 g
    61 kcal · P 3.47 g · C 4.66 g · F 3.25 g

    Score 69.1 of 100 = 3.5 stars. USDA FoodData Central, FDC 171284 Yogurt, plain, whole milk. Source: USDA FoodData Central, 2018.

    61 kcal

    1 katori curd (about 100 g)

    About 10 min of brisk walking uses similar energy

    Find near you
  • Cow's milk, whole

    Cow's milk, whole

    Across India

    Also in:Drinks

    2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
    How this is worked out
    Calories per gram (35%)
    0.73 kcal · 96/100
    Protein per 100 kcal (25%)
    4.5 g · 45/100
    Fibre per 100 kcal (20%)
    0.0 g · 0/100
    Portion (20%)
    150 of 150 kcal (drink) · 50/100
    Per 100 g
    72.9 kcal · P 3.26 g · C 4.94 g · F 4.48 g

    Score 54.8 of 100 = 2.5 stars. IFCT 2017 (ICMR-NIN), L002 Milk, whole, Cow. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.

    150 kcal

    1 cup milk (about 206 g)

    About 30 min of brisk walking uses similar energy

    Find near you
  • Paneer (plain)

    Paneer (plain)

    Across India

    Also in:Paneer dishes

    2.0 / 5Rated 2 out of 5. Limited fit for weight management
    How this is worked out
    Calories per gram (35%)
    3.05 kcal · 28/100
    Protein per 100 kcal (25%)
    6.2 g · 62/100
    Fibre per 100 kcal (20%)
    0.0 g · 0/100
    Portion (20%)
    153 of 200 kcal (side dish) · 74/100
    Per 100 g
    305.4 kcal · P 18.86 g · C 2.41 g · F 24.78 g

    Score 39.9 of 100 = 2.0 stars. IFCT 2017 (ICMR-NIN), L003 Paneer. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017.

    153 kcal

    5 cubes (about 50 g)

    About 30 min of brisk walking uses similar energy

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Walking times are for a 70 kg adult at a brisk pace (about 5.6 km/h). Enter your weight in How much should I eat? to make them yours.

Walking energy: Compendium of Physical Activities, 2011. Calories are estimates; restaurant portions vary. Ratings scored on 2026-11-03.

Is dairy good for weight management?

On average, the 4 varieties of dairy we compare rate 3.0/5 (moderate fit) for weight management, but they differ a lot. Buttermilk (chaas) and Curd (plain) are the better everyday choices; Paneer (plain) (2.0/5, limited fit) is better kept to a smaller portion or an occasional meal. Adding vegetables, dal or curd on the side and keeping to one serving matters as much as which variety you pick.

Common questions about dairy

How many calories are in dairy?

About 61 to 153 kcal per serving, depending on the variety. Curd (plain) is the lightest and Paneer (plain) the heaviest.

Which dairy has the fewest calories?

Curd (plain), with about 61 kcal for 1 katori curd, about 100 g.

Which dairy is best for weight management?

Buttermilk (chaas) and Curd (plain) rate best at 3.5/5, good fit. Ratings combine calories per gram, protein and fibre per 100 kcal, and the size of a regular serving, each scored against fixed limits.

How much walking uses the energy in a serving of dairy?

For a 70 kg adult walking briskly, about 10 min for Curd (plain) and 30 min for Paneer (plain).

Is curd good for weight management?

Plain curd gives protein for few calories and helps a meal feel complete. Sweetened curd and lassi add sugar.

Should I choose toned milk over whole milk?

Toned and double-toned milk have less fat and fewer calories per cup than whole milk, with the same protein.

About these ratings

Each rating combines four things, each scored from 0 to 100 against fixed limits: calories per gram (35%), protein per 100 kcal (25%), fibre per 100 kcal (20%), and the size of a regular serving compared with what that kind of dish should provide in a meal (20%). More than 15 g of added sugar in a serving caps the rating at 2 stars. A higher rating does not mean a dish causes weight loss. See the methodology for the formula.