Per 100 g, Curd has 60 kcal and Greek Yogurt has 97 kcal. A typical serving of Curd (1 katori, 150 g) has 90 kcal and 4.7 g protein, and a typical serving of Greek Yogurt (1 katori, 150 g) has 146 kcal and 13.5 g protein.
Better for weight loss
It depends
It depends on how you eat it. Curd has fewer calories per 100 g (60 vs 97 kcal), but Greek Yogurt gives about 1.8x the protein and fibre per calorie, which keeps you fuller. Measure the portion of whichever you pick.
More protein per calorie
Greek Yogurt
Greek Yogurt gives 9.3 g protein per 100 kcal against 5.2 g for Curd (9 g vs 3.1 g per 100 g).
More fibre per calorie
Tie
Both are low in fibre (0 g vs 0 g per 100 g).
For weight loss, neither is a clear winner: Curd is lighter per gram, while Greek Yogurt keeps you fuller per calorie. For protein, Greek Yogurt comes out ahead. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Curd | Greek Yogurt |
|---|---|---|
| Calories | 60 kcal | 97 kcal |
| Protein | 3.1 g | 9 g |
| Carbohydrates | 4.7 g | 3.9 g |
| Fat | 3.3 g | 5 g |
| Fibre | 0 g | 0 g |
| Sugar | 4.7 g | 3.9 g |
| Sodium | 46 mg | 35 mg |
| Calcium | 149 mg | 100 mg |
| Iron | 0.1 mg | 0.1 mg |
| Potassium | 180 mg | 141 mg |
| Vitamin C | 0.5 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Curd, 1 katori (150 g)
90 kcal
4.7 g protein · 7.1 g carbs · 4.9 g fat · 0 g fibre
100 kcal = about 167 g
Full nutrition for Curd →Greek Yogurt, 1 katori (150 g)
146 kcal
13.5 g protein · 5.9 g carbs · 7.5 g fat · 0 g fibre
100 kcal = about 103 g
Full nutrition for Greek Yogurt →Greek Yogurt has more: 97 kcal per 100 g against 60 kcal. A typical serving of Curd (1 katori, 150 g) has 90 kcal and 4.7 g protein, and a typical serving of Greek Yogurt (1 katori, 150 g) has 146 kcal and 13.5 g protein.
Neither has a clear edge. It depends on how you eat it. Curd has fewer calories per 100 g (60 vs 97 kcal), but Greek Yogurt gives about 1.8x the protein and fibre per calorie, which keeps you fuller. Measure the portion of whichever you pick. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Greek Yogurt gives 9.3 g protein per 100 kcal against 5.2 g for Curd (9 g vs 3.1 g per 100 g).
About 167 g of Curd or 103 g of Greek Yogurt gives you 100 kcal.
Get an Indian diet plan with your exact portions of curd, greek yogurt and everything else you eat, built around your goal by NASM-certified Coach Himanshu.