Across India · Side dish
Curd (plain)
Also called dahi, thayir, perugu, mosaru, yogurt
Plain home-set curd made from whole milk, without sugar or flavour. It gives protein and calcium.
The short answer
Curd (plain) has about 61 kcal in a regular serving (1 katori curd, about 100 g), with 3.5 g of protein and 0 g of fibre. It rates 3.5/5 (good fit) for weight management: it is low in calories for its weight and a regular serving is a modest portion, but it has little fibre for its calories.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 61 kcal
- 1 katori curd (about 100 g)
- For weight management
- 3.5 / 5Rated 3.5 out of 5. Good fit for weight management
- Protein and fibre
- 3.5 g · 0 g
- per serving
- Brisk walking
- About 10 min
- uses similar energy (70 kg adult)
Curd (plain) nutrition
| Nutrient | Per serving (1 katori curd, about 100 g) | Per 100 g |
|---|---|---|
| Energy | 61 kcal | 61 kcal |
| Protein | 3.5 g | 3.47 g |
| Carbohydrate | 4.7 g | 4.66 g |
| Fat | 3.3 g | 3.25 g |
| Fibre | 0 g | 0 g |
USDA FoodData Central, FDC 171284 Yogurt, plain, whole milk. Source: USDA FoodData Central, 2018. Home and restaurant versions vary with the oil, rice and portion used.
Is curd (plain) good for weight management?
It rates 3.5/5, a good fit, because it is low in calories for its weight and a regular serving is a modest portion, but it has little fibre for its calories.
- Calories per gram (35% of the rating)0.61 kcal · 100/100
- Protein per 100 kcal (25% of the rating)5.7 g · 57/100
- Fibre per 100 kcal (20% of the rating)0.0 g · 0/100
- Portion (20% of the rating)61 of 200 kcal (side dish) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have curd (plain)
- Choose plain curd and add your own cut fruit or a pinch of cumin
- Avoid flavoured or sweetened curd cups
- Have it with meals as raita instead of fried sides
- Use it in place of cream in gravies
Common questions about curd (plain)
How many calories are in curd (plain)?
About 61 kcal in 1 katori curd, about 100 g, or 61 kcal per 100 g.
Is curd (plain) good for weight management?
It rates 3.5/5, a good fit: it is low in calories for its weight and a regular serving is a modest portion, but it has little fibre for its calories. See the lighter ways to have it on this page.
How much protein is in curd (plain)?
About 3.5 g in 1 katori curd, about 100 g, which is 5.7 g for every 100 kcal.
How much walking uses the energy in curd (plain)?
About 10 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is curd good for weight management?
Plain curd gives about 3.5 g of protein per 100 g for 61 kcal, so a katori fits well with meals.
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Compare it in:Dairy
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.