Plain Amul curd delivers about 60–65 kcal, ~4 g protein, ~3 g fat, and ~4 g carbs per 100 g, plus around 130 mg calcium.
Energy /100g
Protein /100g
Calcium /100g
Regular Cup (100–150g)
- Full toned milk base
- Tangy spoonable texture
- About 60–65 kcal /100g
Everyday snack
Low Fat Dahi
- Skimmed milk curd
- ~38 kcal /100g; 0.5 g fat
- Same 4 g protein /100g
Lean pick
High Protein Dahi
- Strained thick cup
- Protein bumps toward 6+ g /100g
- Price tends to be higher
Protein boost
Amul Dahi Nutrition Breakdown For Everyday Meals
Plain dairy curd from this brand sits in a sweet spot: not as heavy as malai laden dessert style cups, not as watery as thin buttermilk. Per 100 g you get roughly 60 to 65 kcal, around 3 g fat, 4 to 4.4 g carbs, and 4 g protein, based on the company spec sheet for toned milk curd and matching lab style panels on retail tubs.
That macro mix matters during day to day eating. You get dairy protein for fullness, lactose carbs for quick energy, and milk fat for mouthfeel. Salt stays low at about 45 to 50 mg sodium per 100 g, and sugar shows up only as natural milk sugar because plain tubs list zero added sugar.
The calcium line on the pack lands near 130 to 140 mg per 100 g. Calcium, plus phosphorus and other milk minerals in curd, links to bone strength in adults and teens in large nutrition surveys.
This first table gives a quick sense of calorie load and protein across realistic bowl sizes. A 150 g scoop is common with lunch, while 200 g lines up with cucumber raita or boondi raita at dinner, and 400 g lines up with a full single-serve tub many shoppers eat straight from the cup.
| Portion Size | Energy (kcal) | Protein (g) |
|---|---|---|
| 100 g plain curd | ~62 | 4.0 |
| 150 g snack bowl | ~93 | 6.0 |
| 200 g raita side | ~124 | 8.0 |
| 400 g full cup tub | ~248 | 16.0 |
Calories And Macros Per 100 Grams
At about 62 kcal per 100 g, plain curd lands in “light snack” territory. That is lower than paneer per gram and close to toned milk, which means you can eat a decent scoop without blowing through your calorie target.
Roughly 45% of those kcal trace back to fat, 29% from carbs, and 26% from protein. This split tells you it is not just cream; the cup delivers a balanced mix instead of pure fat or pure sugar.
Protein And Fullness
Each 100 g gives around 4 g milk protein, which doubles to ~8 g in a 200 g raita bowl and jumps to ~16 g in a 400 g cup. Ongoing cohort work links steady yogurt intake with better weight control over years, likely because dairy protein and live microbes help people feel full and steady between meals.
A quick hack many gym goers like is mixing dry roasted chana or whey with chilled curd for a thicker spoonable dip. The base starts neutral, so it blends well with both sweet add-ins such as fruit and savory add-ins such as jeera tadka.
Calcium And Bone Health
A 200 g serving lands near 260 to 280 mg calcium, plus a trace of vitamin B12 and riboflavin, both present in dairy. Studies tie regular yogurt intake to better bone density and lower fracture risk in older adults, likely through steady calcium plus the mild digestibility of fermented milk.
How Serving Size Changes The Numbers
Macros scale with spoon size. A casual “two heaping spoons” pour beside sabzi looks tiny, but that is often 120 to 150 g. That already lands you near 6 g protein and under 100 kcal.
Now picture lunch on a work day. You grab a 400 g tub, peel, stir, and finish it during screen time. That single cup can hit ~16 g protein along with ~12 g fat and ~18 g carbs, based on data crowdsourced by shoppers and backed by back panel claims. This is close to one small chicken breast in terms of total protein grams, and far friendlier to people who like cool dairy over dry meat.
Low fat cups from the same brand change the math. Skimmed milk curd clocks in near 38 kcal per 100 g, 0.5 g fat, and the same 4 g protein. One common pattern is pairing that light curd with poha, khichdi, or paratha to keep the plate creamy without loading extra oil. You can see those numbers in the company posted Amul Low Fat Dahi data.
Sugared or flavored curd flips it. Fruit cups and meetha cups often carry added sugar, which pushes energy past 120 kcal per 100 g, more than double plain toned milk curd. Picking plain helps you control sweetness yourself with honey, jaggery, or chopped mango instead of a premixed syrup that can spike sugar intake.
Live Cultures, Fermentation, And Digestion
Curd comes from milk plus starter bacteria. During fermentation, bacteria eat lactose and form lactic acid, which thickens the milk and gives the tang. This process partly breaks down lactose. Many people who feel bloated from plain milk find set curd easier on the gut for that reason.
Yogurt and dahi labels often brag about “live cultures.” These are living strains such as Lactobacillus and Bifidobacterium. Research teams tracking thousands of adults for up to two decades saw that steady yogurt eaters tended to gain less body weight and showed lower type 2 diabetes risk. Daily yogurt intake also shows links to better blood pressure control, mainly because dairy gives potassium, magnesium, and B vitamins that help blood vessel tone. Large cohort data even points to a lower rate of certain colon cancers in people who eat probiotic dairy several times a week, likely thanks to a healthier gut mix that keeps harmful strains in check.
Why Fermented Milk Feels Easier On The Stomach
Fermentation lowers lactose and may calm IBS flareups in some people. Live cultures can crowd out gas-forming microbes in the gut and may help smooth bathroom habits for people dealing with loose stools or slow stools. Gut research also connects dairy ferments with a richer mix of microbes, and that microbial mix has been linked with a lower rate of certain colon cancers in large long term groups.
One tip when you read a label: look for “live and active cultures” or a seal naming culture counts. Products that are heat treated after fermentation lose many live bacteria. Those cups still taste fine and still bring calcium and protein, but they will not deliver much probiotic power.
This mid section table compares three styles on shelves right now. You can see how fat trimming or straining shifts calories and protein density.
| Type | Energy (kcal /100g) | Protein (g /100g) |
|---|---|---|
| Regular toned milk curd | ~62 | 4.0 |
| Low fat skim milk curd | ~38 | 4.0 |
| High protein strained cup | ~68 | 6+ |
Practical Ways To Use Amul Curd In Daily Food
Breakfast: Whisk a 150 g scoop with diced banana and a spoon of roasted flax. The mix gives carbs, protein, and some omega-3 fat with no cooking time. Plain curd keeps sugar mellow compared with sweetened “fruit yogurt” tubs that depend on syrup.
Lunch: Stir chopped cucumber, onion, dhania, and roasted jeera into 200 g curd for raita. That raita cools spicy dal or chicken curry while adding ~8 g protein and ~124 kcal, based on macro math from the first table.
Snack: Blend curd, black salt, roasted jeera, and cold water to make quick chaas. That gives hydration plus dairy minerals for hot weather days, without the sugar rush of bottled soda.
Dinner: Use low fat curd in marinades. The lactic acid in set curd tenderises chicken or paneer in under an hour. A lighter cup with 0.5 g fat per 100 g keeps oil content under control in tikka style grills.
Gut routine: Many people eat a spoon or two of plain curd at night to keep digestion calm. Articles from Harvard T.H. Chan School of Public Health link steady yogurt intake with a richer gut microbiome and better tolerance of lactose in people who usually struggle with milk. live cultures in yogurt are the reason.
Bottom line: plain curd from this brand gives steady protein, dairy minerals, and friendly cultures in a form that fits breakfast bowls, sabzi plates, wraps, marinades, smoothies, or just a cold spoon straight from the tub.