Benefits of Curd

Curd, which is a very common food item all over India, has many health benefits to offer. One of the most important benefits of consuming curd regularly is that it improves your gut health. Being a probiotic food item, curd promotes the formation of healthy gut bacteria that aid in digestion. In addition to this, curd also makes your teeth and your bones stronger, since it is a good source of calcium. Furthermore, since curd helps reduce cholesterol levels, it is also good for your heart health. Check out this article to get a better idea of the nutrient profile of this common food item and learn more about the benefits of curd.


Curd is a common food item all over India. Even in the remote areas of the country, you can always find a place to stop by and relish on some curd and roti or curd and rice. Like the food itself, curd health benefits are also abundant. Its nutritional value makes curd one of the healthiest foods for the human gut. In this article, you can find out all about curd and how it is beneficial to you.

Nutritional Facts about Curd

As you may have guessed, curd is mostly water. However, it also contains a lot of other important and essential nutrients that make it one of the healthiest foods to include in your diet. Curious to know more about the curd nutritional value details? Here is a closer look at the nutritional profile of this common food item when it is made from whole milk.

Curd Nutrients

Curd Nutritional Value (Per 100 grams)




88 grams


3.5 grams


4.7 grams


4.7 grams


0 grams


3.3 grams

 Important Macronutrients and Micronutrients in Curd

The table above can give you a good overview of the nutrition profile of curd. However, if you really want to get more clarity on why there are so many curd health benefits, you need to take a look at the micronutrients and the macronutrients present in this food item. That’s just what this section deals with.

  • Carbs

Curd has simple carbs in the form of lactose and galactose. They are easily digestible, making curd one of the best foods for gut health. The lactose content in curd is lower than the lactose levels in milk, because the bacteria causing fermentation in curd break down lactose into glucose and galactose.

  • Fat

The fat content in curd depends mainly on the kind of milk it is made from. You can make curd from whole milk, low-fat milk or even fat-free milk. So, based on this, curd can contain fat ranging from 0.4% to 3.3% or slightly higher. Some of this is monounsaturated fat, which can actually help lower your cholesterol levels.

  • Protein

In around 245 grams of curd made from whole milk, you can find around 8.5 grams of protein. Hung curd, which is a great source of protein, can help you shed some extra pounds if you’re working towards that. This is one of the reasons why you can rely on curd for weight loss. The main protein present in curd is casein. It facilitates easier absorption of essential nutrients like calcium and phosphorus.

  • Vitamins and minerals

Curd is also a rich source of vitamins like vitamin B12 and riboflavin aka vitamin B2. In addition to this, the food also contains minerals like calcium and phosphorus. Vitamin B12 maintains the health of your nervous system, while vitamin B2 plays a crucial role in fat and protein metabolism.


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Health Benefits of Curd

To enjoy various health benefits of curd, one should cultivate the habit of eating curd every day. Take a closer look why one should consume curd daily-

  • Makes your bones and teeth stronger

As you might know already, curd is a very good source of calcium and calcium is what makes your bones and teeth strong. Low levels of calcium can lead to bone degenerative diseases like osteoporosis, which can be avoided by simply consuming a bowl of curd every day.

  • Hugely beneficial for your gut

Another widely known fact about curd is that it is rich in probiotics. Probiotics are essentially good bacteria that live in your gut. These bacteria aid in digestion of food and ensure that the nutrients in food are absorbed into the body properly. An imbalance of this gut flora can lead to severe problems with digestion and nutrition absorption. However, you can prevent all of that by consuming curd regularly, which will restore your gut flora. This is precisely the reason why many individuals eat curd for digestion-related benefits.

  • It improves your skin and hair

In addition to the benefits of curd for hair, there are also many benefits of curd for skin as well. Eating curd regularly can help keep your skin and hair healthy because it contains zinc, which has anti-inflammatory properties and is rich in vitamin D. Also, to reap the moisturizing benefits of curd, you can simply apply a coat of curd on your skin and hair periodically. This will keep your hair and skin looking shiny, smooth, and supple.

  • Helps reduce weight

Did you know that many people eat curd for weight loss? Eating curd helps you feel full for longer, which can lead you to reduce your food intake. Also, the calcium in the curd reduces the production of the hormone cortisol in the body, which is responsible for fat storage. Curd also has Conjugated Linoleic Acid (CLA), which plays a huge role in controlling fat storage.

  • It is great for your heart

According to a study conducted on curd’s health benefits, it was observed that curd reduced the cholesterol levels in the body. And as we all know, lower levels of cholesterol translates to better heart health. That’s not all. It also reduces blood pressure by inhibiting the effects of Angiotensin Converting Enzyme (ACE), which is responsible for high blood pressures.


As you can see, there are many benefits of consuming curd. Including it in your diet has an overall positive effect on your body. And one of the many good things about curd is that it can be made right at home easily.


Nevertheless, although a healthy diet can keep you fit and healthy, life can be quite uncertain. That’s why it is essential to protect yourself from unexpected eventualities. And the best way to do that is through a health insurance plan



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