1 cup (medium) of Curd (150 g) has 147 calories. That works out to 98 calories per 100 g. It contains 5.1 g of carbs, 16.5 g of protein, 6.5 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 32% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Curd Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.4g

· 1% DV

Protein

11g

· 22% DV

Fat

4.3g

· 6% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 14% · Protein 46% · Fat 40%

Curd Vitamins & Minerals

Vitamins

0.28mg · 22% DV

B12

0.4µg · 17% DV

0.5mg · 10% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

80mg · 11% DV

Calcium

90mg · 9% DV

Iodine

8µg · 5% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Curd?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Curd Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Curd

To burn the 98 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Curd Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Curd Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Curd Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Curd Fat Profile

SATURATED

2.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 2.7:1

Below the ideal 4:1 — a good omega balance.

Compare Curd

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Curd vs Tulum Cheese272 kcal fewer per 100 g

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Curd vs Milk34 kcal more per 100 g

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Foods Similar to Curd

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Curd

How many calories and how much protein are in curd?

Curd provides 98 calories and 11 g of protein per 100 g. It contains 3.4 g of carbohydrates and 4.3 g of fat per 100 g.

Is curd suitable for a low-glycemic diet?

Curd has a glycemic index of 30, which is considered low. It is compatible with omnivore, vegetarian, Mediterranean, and flexitarian diets, but contains dairy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026