Per 1 katori (150g)
90kcal
Protein
5g
22% of energy
Carbs
7g
30% of energy
Fat
5g
48% of energy
Indian food · dairy items
Curd (Dahi)
- Serving
- 1 katori · 150g
- Macro lead
- Fat-forward
- Fiber / serving
- 0 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (150g) | Per 100g |
|---|---|---|
| Calories | 90 kcal | 60 kcal |
| Protein | 5 g | 3.3 g |
| Carbs | 7 g | 4.7 g |
| Fat | 5 g | 3.3 g |
| Fiber | 0 g | 0 g |
How Indian lifters use Curd (Dahi)
Full-fat vs toned milk is a fat/carb ratio question, not a health question. Pick the one that fits your macros — both give you ~8g protein per 250ml. Fat-forward — a little goes a long way, especially on a cut.
Where it fits in your day
Fat-dense foods sit heavy — keep them earlier in the day or on the meal furthest from training. Skip them in the pre-workout window; fat slows gastric emptying and can leave you sluggish under the bar.
Cost & convenience
Low protein density (3.3g/100g). Treat it as a carb, fat, or micronutrient food — not a protein anchor. Cost-per-gram of protein is high here; don't rely on it to hit your daily target.
Common myth
"Milk causes acne / bloating for everyone" — only for the roughly 25% of Indians who are lactose sensitive. Try lactose-free milk or curd (fermented, easier to digest) before dropping dairy entirely.
Swaps & pairings
Similar dairy items
Milk (whole, 1 cup) 150 kcal · 8g protein per servingMilk (toned) 115 kcal · 8g protein per servingGreek Yogurt 130 kcal · 14g protein per serving
Build a plate around Curd (Dahi)
Plans that fit
Meal plans that use Curd (Dahi)
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Recomp ideas — Vegetarian
Goal × diet day of food ideas
~2400 kcal Recomp — Ovo-vegetarian
Example recomp day, eggs included
Train while you eat this
Frequently asked
Is Curd (Dahi) good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 katori costs you 90 kcal; slot it into a daily deficit and it works fine.
How much Curd (Dahi) should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Curd (Dahi) high in protein?
Not really — 3.3g per 100g. Treat it as a fat source and pair it with a dedicated protein anchor.
Can I eat Curd (Dahi) pre or post workout?
Skip it in the pre-workout window — fat slows gastric emptying. Post-workout it's fine as part of a mixed meal.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.