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Nutrition Facts of Curd: Health Benefits, Therapeutic Uses and Recipes

The Nutrition Facts of Curd

Curd is a semisolid sourish food prepared from fermented milk, which can be eaten plain or with addition of fruits.

Curd is popular due to it’s favorable impact on health and high nutritional value.

It has been designed as a functional food which boosts and improves stamina. Curd forms the richest source of probiotics.

Probiotics contain good bacteria which upon ingestion exert health benefits beyond inherent general nutrition.

Summary: Curd is produced by bacterial fermentation of boiled milk. The bacteria used to make curd are known as curd cultures. The quality of curd depends on the culture used as well as the initial quality of milk and other ingredients added. Curd improves the balance of healthy bacteria in the gut.

In this post, you will get to know the nutrition facts of curd, it’s health benefits, and therapeutic uses along with some delicious recipes to try.

What is Curd?

Curd is a simple low-fat dairy product that is made by coagulating milk with an acid. Curd can be eaten plain or used as an ingredient in many recipes. It may also be used in place of sour cream.

Curds are classified into two broad classes, namely sweet curds and sour curds. There are many benefits of eating curd which include weight loss, healthy bones and teeth, increased energy levels, muscle growth and more.

Nutrition Facts of Curd

A half cup of curd (56.5g) contains:

  • Calories: 34.5kcal
  • Total Fat: 1.9g
  • Cholesterol: 7.5mg
  • Sodium: 26mg
  • Potassium: 88mg
  • Total Carbohydrates: 2.6g
  • Protein: 1.9g

Nutrients of Curd

Curd contains lots of nutrients that are beneficial to your health, they include:

  • Calories: 61kcal
  • Carbohydrates: 4.7g
  • Proteins: 5.1g
  • Fats: 3.5g

Minerals: calcium, iron, phosphorus, magnesium, selenium and zinc.

Electrolytes: Potassium and Sodium.

Vitamins: A, C, K, B12, B2, D, and folic acid.

Health Benefits of Curd

Curd is full of calcium, vitamin D, protein and healthy gut bacteria. There is no doubt that curd is full of nutrition and will benefit you if you include it in your daily diet. Consider these benefits:

Strong Bones and Teeth

Curd is a rich source of calcium and phosphorus and is essential for the maintenance of strong bones and teeth.

Helps Boost Immunity

Curd has been found to contain good bacteria that help to fight infections and provide a boost to your immunity levels.

Good For Heart

Curd has been found to be great for the heart. It helps to control high blood pressure levels and lower cholesterol levels. Regular consumption of curd has been found to prevent the thickening of arteries.

Good For Digestion

Make sure to have a bowl of curd after you have eaten spicy food. The heat from the food is neutralized by the curd that you consume. It is also great in treating peptic ulcers.

Therapeutic Uses of Curd

Curd plays an important role in the treatment of diseases, this includes:

Cancer Treatment

Ingestion of curd which contains the right combination of proteins, carbohydrates, fats, vitamins and minerals helps in fighting colorectal cancer.

Curd containing probiotic bacteria inhibits tumour formation and proliferation.

A study has shown that 6-week administration of lactobacillus acidophilus fermented curd lowered the amounts of soluble bile acids in faeces of colon cancer patients which accounts for cytotoxic effect on colon epithelium.

Treatment of Diabetes and Improving Lipid Profile

Type 2 diabetes mellitus goes along with the production of free radicals and impaired antioxidant defenses.

Studies has confirmed that L. acidophilus and Lactobacillus casei in curd reduced oxidative stress and have antidiabetic effect.

Dyslipidemia is the leading cause of cardiovascular diseases in type 2 diabetics.

In a study, consumption of curd caused a 4.5% decrease in total cholesterol and a 7.5% decrease in LDL-C compared with the control group.

It was shown that consumption of probiotic curd decreased total cholesterol, LDL-C, TC:HDL-C and LDL-C:HDL-C ratio compared with the conventional curd.

Treatment of Insomnia

Insomnia refers to the inability to sleep during bed time. The symptoms include waking up during the night, feeling restless, fatigue, irritability, anxiety, depression, difficulty in concentrating, headache and digestive problems.

Insomnia can be treated at home by eating curd before bedtime.

Studies have proved that curd containing melatonin, magnesium and zinc taken daily for 8 weeks, an hour before bed time improve the quality of sleep.

Preparation of Curd (Yogurt)

Curd is generally prepared using cow or buffalo milk. The curd gel is relatively firm, buffalo milk is used because of the higher total solids as compared to cow milk.

Curd is formed by the process known as lactic acid fermentation.

Microorganisms involved in the
preparation of curd are:

  • Streptococcus cremoris
  • S.lactis
  • S.thermophilus
  • Lactobacillus bulgaricus
  • L.acidophilus
  • L.helveticus
  • Lactobacillus cremoris

A small amount of fermented curd is used as a starting mixing material.

Addition of 0.2% citrate has been recommended for imparting pleasing aroma to curd. A good quality curd has firm and uniform consistency with a sweet aroma and lovely taste. The surface of curd is usually smooth and glossy.

The composition of curd depends upon the type of milk used and the manufacturing conditions. The whole milk curd has a thick top layer.

How to Store Curd in The Fridge

Curd is kept in the fridge because it starts to become sourer when left at room temperature for a longer time. You can keep it outside the fridge for about 5–6 hours, if you do not mind little sourness.

If you set the curd in an earthen pot, it will remain fresh for a longer time.

What is the best way to store curd?.

Curd can be stored within 4-6weeks without turning sour, the best way is to:

1. Prevent Cross-Contamination

Rather than eating it straight out of the pot, scoop some into a bowl and eat it from there. Make sure you use a clean spoon to prevent bacterial contamination. As a precaution, you should also avoid mixing fresh and used curd.

2. Seal it Tightly

Use an airtight container to protect your yoghurt from strong odours. You can keep it in its original pot, but make sure you use the lid to close it, rather than just the foil seal.

3. Don’t Store it in The Door of Your Fridge

Keep your yoghurt fresh by being efficient and keeping it at the back of the fridge, where temperatures stay cool and consistent. Due to it’s delicate nature, small changes in temperature can affect the longevity of curd.

Side Effects

Curd becomes bad when you eat more than the healthy quantity. For instance, eating too much curd can lead to weight gain. Also, it can cause constipation instead of improving your digestive system.


Food recipes you can prepare with curd:

  • Strawberry Curd
  • Lemon Curd
  • Honey-Sweetened Curd
  • Passion Fruit Curd
  • Raspberry Curd
  • Blackcurrant Curd
  • Cheese Curd
  • Tangerine Curd

I hope this article helped you know the nutrition facts of curd and it’s benefits along with some recipes. You can also check out on the nutrition facts of margarine.

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