Curd: Nutrition facts, how many calories in 1 cup, advantages and benefits

Curd is a fermented dairy product that contains strains of lactobacilli. Curd is a common household product that is consumed all over India in different forms. It can be added to other food like gravy, salads, and dressings or it is also consumed in raw form with sugar or salt. Apart from the ways in which it is consumed, the nutritional facts and health benefits of curd make it a highly used dairy product. In this article, let's talk about the nutritional facts and various benefits of curd.

Nutritional Facts about Curd

Curd is nutritious everyday food in every house in India. The nutritional content present in 100 gm of curd is given in the table below.

S.No.	Nutrition	Value	% Daily value
1.	Total fat	4.2 g	5%
2.	Saturated fat	2.658 g	13%
3.	Polyunsaturated fat	0.129 g	-
4.	Monounsaturated fat	1.194 g	-
5.	Cholesterol	14 mg	5%
6.	Sodium	371 mg	16%
7.	Total carbohydrate	3.45 g	1%
8.	Dietary fibre	0 g	0%
9.	Sugar	1.3 g	-
10.	Protein	11.75 g
11.	Calcium	72 mg	6%
12.	Iron	0.13 mg	1%
13.	Potassium	99 mg	2%
14.	Vitamin A	42 mcg	5%
15.	Vitamin C	0 mg	0%

Calories in a Cup of Curd

128 gm, that is, one cup of curd contains more calories as compared to the same amount of milk. In 128 gm of fat-free curd, 100 calories are present whereas milk of the same amount contains approximately 90 calories. Similarly, the protein content in milk is 9 grams and that in curd is 11 grams. One cup of homemade curd contains around 142 calories when it is made up of cow’s milk. Unflavored, plain, 100 gms whole milk curd contains around 61 calories. However, the calorie content in curd depends completely upon the milk that is used for its setting. Curd made using full-fat milk has comparatively more calorie content than the curd made with fat-free milk.

Health Benefits of Curd

Curd is a healthy food option as it provides some major benefits to your body. The advantages of consuming curd daily include:

Aids in Weight Loss

Curd is a rich source of calcium that inhibits the formation of cortisol in your body. Decreased levels of cortisol do not move the body towards weight gain thereby helping in obesity management. Curd acts as a fat burner, makes you feel full for a long time, and keeps your cravings away. According to a study, daily consumption of curd reduces your body weight and body mass index (BMI).

Encourages Bone Health

Curd, being a rich source of protein and calcium, is very good for the health of your bones. With ageing, the bones lose calcium which makes them brittle and weak. Thus curd helps in preventing osteoporosis and the frequent occurrence of bone fractures. The calcium and protein in curd can also help in increasing the density of the bones.

Maintains Blood Pressure

Curd is rich in potassium as well. Potassium removes the excess salt from your body that may cause high blood pressure or hypertension. Therefore, one cup of curd every day can help efficiently in regulating blood pressure.

Improves Digestion

A very well-known and exploited benefit of curd is in improving digestion. Curd is a probiotic that helps in treating various stomach problems like management of symptoms of diarrhoea, and also helps in efficient digestion.

Relieves Constipation

The good bacteria present in curd is proved to be very helpful in giving you relief from constipation and keeping your digestive system healthy. 

Enhance Immunity

The good bacteria present in curd also help in improving your immunity and making it stronger. Therefore, it is recommended to consume curd every day to make your immunity stronger and will help you fight infections.

Takeaway 

Curd is a household food used extensively in India. Curd is a very healthy constituent that helps improve your digestion. It also helps in managing your weight, high blood pressure, bone health, and making your immunity stronger. Now that you know the magical benefits of curd, try including them in your everyday diet.

Frequently Asked Questions (FAQs)

1. Can curd lead to weight gain?

   It is a major misconception that curd can lead to weight gain. On the contrary, curd is an excellent food that you can consume to manage and reduce your weight efficiently.

2. At what time of the day should I consume curd?

   Curd can be consumed at any time of the day, however, it is recommended that you take curd during the daytime and avoid its consumption at night.

3. Can everyone consume curd?

   Yes, curd can be consumed by any person at any age except for people who are glucose intolerant or have milk allergies.