Curd Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of curd rice contains 110 calories, 3.5g protein, 16.5g carbs, and 3g fat. Curd Rice is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 110 kcal | 6% |
| Protein | 3.5g | 7% |
| Carbohydrates | 16.5g | 6% |
| Total Fat | 3.0g | 4% |
| Fiber | 0.30g | 1% |
| Sodium | 180.0mg | 8% |
| Potassium | 0.50mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 95.0mg | 528% |
| Magnesium | 0.50mg | 0% |
| Zinc | 75.0mg | 682% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Curd Rice Good for You?
Yes, Curd Rice is a nutritious dish, particularly for mineral intake. A 100g serving delivers 528% of your daily iron and 682% of your daily zinc, along with 3.5g of protein (7% Daily Value). It is a moderate-calorie option at 110 calories per serving, making it suitable for balanced meals.
Key Health Benefits of Curd Rice
Iron powerhouse for oxygen transport — With 95mg of iron per 100g (528% DV), Curd Rice supports red blood cell production and helps prevent anemia. This mineral is essential for carrying oxygen throughout your body and maintaining energy levels.
Exceptional zinc content for immune function — One serving provides 75mg of zinc (682% DV), which strengthens your immune system and supports wound healing. Zinc also plays a crucial role in protein synthesis and cell division.
Moderate protein for muscle maintenance — At 3.5g of protein per 100g serving, it is a decent plant-based protein contributor that helps repair tissues and support muscle function when combined with other protein sources.
Low-calorie carbohydrate option — With just 110 calories and 16.5g of carbohydrates per 100g, Curd Rice is a light carb source that provides sustained energy without excessive calorie burden.
Gentle on sodium intake — At 180mg per 100g (8% DV), it is relatively moderate in sodium compared to many prepared rice dishes, making it heart-friendly when consumed as part of a balanced diet.
How Does Curd Rice Compare?
Compared to plain white rice, Curd Rice is significantly richer in minerals, particularly iron and zinc, thanks to the addition of yogurt. While plain rice offers primarily carbohydrates, it is the protein from curd that elevates the nutritional profile and makes this dish a more complete food option.
Frequently Asked Questions
How many calories is in curd rice?
Curd Rice contains 110 calories per 100g serving, making it a relatively light dish that fits easily into most meal plans. A typical restaurant serving is often larger (150-200g), which would provide 165-220 calories.
Is curd rice good for weight loss?
Yes, Curd Rice can support weight loss efforts because it is low in calories (110 per 100g) and provides satisfying protein and carbohydrates. The combination of curd’s probiotics and rice’s sustained carbs helps maintain fullness while keeping portions moderate.
Does curd rice have a lot of iron?
Curd Rice is exceptionally high in iron, providing 95mg per 100g (528% of your daily value). This makes it an excellent choice for individuals at risk of iron deficiency or those following plant-based diets.
Is curd rice good for diabetes?
Curd Rice can be part of a diabetes-friendly diet when portion-controlled, as it has moderate carbohydrates (16.5g per 100g) and a low glycemic impact from the curd component. Pairing it with vegetables and consuming appropriate portions helps manage blood sugar levels.
How should I store curd rice?
Curd Rice should be refrigerated in an airtight container and consumed within 2-3 days for food safety and freshness. It is best served chilled or at room temperature and should not be left at room temperature for more than 2 hours.
How to Track Curd Rice Nutrition with Gram
The Gram app makes logging Curd Rice effortless—simply search for it or use our AI food scanner to photograph your bowl and instantly see the complete nutrient breakdown. You’ll track not just calories and macros, but also get detailed insights into iron, zinc, and other micronutrients so you understand exactly how this dish fits into your daily nutrition goals.
Frequently Asked Questions
How many calories is in curd rice?
Curd Rice contains 110 calories per 100g serving, making it a relatively light dish that fits easily into most meal plans. A typical restaurant serving is often larger (150-200g), which would provide 165-220 calories.
Is curd rice good for weight loss?
Yes, Curd Rice can support weight loss efforts because it is low in calories (110 per 100g) and provides satisfying protein and carbohydrates. The combination of curd's probiotics and rice's sustained carbs helps maintain fullness while keeping portions moderate.
Does curd rice have a lot of iron?
Curd Rice is exceptionally high in iron, providing 95mg per 100g (528% of your daily value). This makes it an excellent choice for individuals at risk of iron deficiency or those following plant-based diets.
Is curd rice good for diabetes?
Curd Rice can be part of a diabetes-friendly diet when portion-controlled, as it has moderate carbohydrates (16.5g per 100g) and a low glycemic impact from the curd component. Pairing it with vegetables and consuming appropriate portions helps manage blood sugar levels.
How should I store curd rice?
Curd Rice should be refrigerated in an airtight container and consumed within 2-3 days for food safety and freshness. It is best served chilled or at room temperature and should not be left at room temperature for more than 2 hours.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track curd rice and thousands of other foods with the Gram app.