Curd Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of curd contains 60 calories, 3.5g protein, 4.7g carbs, and 3.1g fat. Curd is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 60 kcal | 3% |
| Protein | 3.5g | 7% |
| Carbohydrates | 4.7g | 2% |
| Total Fat | 3.1g | 4% |
| Sodium | 46.0mg | 2% |
| Potassium | 0.80mg | 0% |
| Calcium | 15.0mg | 1% |
| Iron | 234.0mg | 1300% |
| Magnesium | 0.60mg | 0% |
| Zinc | 118.0mg | 1073% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Phosphorus | 27.0mg | 2% |
Is Curd Good for You?
Yes, curd is a nutritious dairy product that supports bone health and provides essential minerals. A 100g serving delivers 3.5g of protein (7% Daily Value) for muscle maintenance, along with significant amounts of iron (234mg, 1300% DV) and zinc (118mg, 1073% DV) that support immune function and cellular health.
Key Health Benefits of Curd
Rich in Essential Minerals – Curd is exceptionally high in iron and zinc per serving, with 234mg and 118mg respectively. These minerals are critical for oxygen transport, immune system strength, and wound healing.
Supports Muscle and Tissue Repair – The 3.5g of protein in each 100g serving makes curd a convenient source of amino acids. Protein is essential for building and maintaining muscle mass throughout your body.
Low in Calories – At just 60 calories per 100g serving (3% Daily Value), curd is a light food choice. This makes it suitable for those managing calorie intake while still getting nutritional benefits.
Aids Bone Health – Though modest at 15mg per 100g, the calcium in curd contributes to skeletal strength and density. Combined with its mineral profile, curd supports overall bone wellness.
Low Sodium Content – Curd contains only 46mg of sodium per 100g (2% DV), making it heart-friendly. This low-sodium profile fits well into blood pressure-conscious diets.
How Does Curd Compare?
Curd stands out among dairy products for its exceptional mineral density, particularly in iron and zinc content. Unlike yogurt or milk, which offer more probiotics or lactose respectively, curd provides concentrated micronutrient support while remaining low in calories and sodium.
Frequently Asked Questions
How many calories is in curd?
Curd contains 60 calories per 100g, making it a low-calorie food option. A typical 150g serving would provide approximately 90 calories.
Is curd good for weight loss?
Yes, curd can support weight loss efforts due to its low calorie content (60 kcal per 100g) and decent protein concentration (3.5g). The protein helps promote satiety, potentially reducing overall calorie intake throughout the day.
Does curd have high iron content?
Absolutely—curd is exceptionally high in iron with 234mg per 100g (1300% of the Daily Value). This makes it an outstanding choice for those at risk of iron deficiency or looking to boost their iron intake naturally.
Is curd suitable for vegetarians?
Yes, curd is vegetarian-friendly since it is a dairy product derived from milk. It provides protein and essential minerals without any animal flesh, making it an excellent protein source for vegetarian diets.
How should I store curd to keep it fresh?
Curd should be refrigerated in an airtight container and typically stays fresh for 5-7 days. Keep it away from strong-smelling foods, as it can absorb odors, and always check for signs of spoilage before consumption.
How to Track Curd Nutrition with Gram
The Gram app makes logging curd simple and instant—just scan the product with your phone’s camera or search by name to pull up complete nutritional data. Our AI food recognition instantly identifies curd and calculates how it fits into your daily nutrient targets, giving you a full breakdown of protein, minerals, and calories in seconds.
Frequently Asked Questions
How many calories is in curd?
Curd contains 60 calories per 100g, making it a low-calorie food option. A typical 150g serving would provide approximately 90 calories.
Is curd good for weight loss?
Yes, curd can support weight loss efforts due to its low calorie content (60 kcal per 100g) and decent protein concentration (3.5g). The protein helps promote satiety, potentially reducing overall calorie intake throughout the day.
Does curd have high iron content?
Absolutely—curd is exceptionally high in iron with 234mg per 100g (1300% of the Daily Value). This makes it an outstanding choice for those at risk of iron deficiency or looking to boost their iron intake naturally.
Is curd suitable for vegetarians?
Yes, curd is vegetarian-friendly since it is a dairy product derived from milk. It provides protein and essential minerals without any animal flesh, making it an excellent protein source for vegetarian diets.
How should I store curd to keep it fresh?
Curd should be refrigerated in an airtight container and typically stays fresh for 5-7 days. Keep it away from strong-smelling foods, as it can absorb odors, and always check for signs of spoilage before consumption.
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Nutrition data sourced from USDA FoodData Central. Track curd and thousands of other foods with the Gram app.