Calories and Protein in Curd (Dahi) and Greek Yogurt

By NYUS Inc. · Published 28 October 2026

Curd (dahi) is on most Indian plates, and a bowl of it is rarely weighed. This guide gives six yogurt records from the SR Legacy table of USDA FoodData Central: three plain ones (whole milk, low fat, skim milk) and three Greek ones (whole milk, lowfat, nonfat), with calories and protein per 100 g, per the weights we give as examples and per the cup or container weight printed on each record. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, has no curd, dahi or yogurt row (we searched the PDF text), so its two whole-milk rows (cow and buffalo, 6 regions each) are shown only as a comparison. IFCT prints energy in kilojoules, so the kcal for those rows are our conversion. For the milk itself see our milk guide; for the weight-loss question see is curd (dahi) good for weight loss.

The short answer

By the SR Legacy records, 100 g of plain whole milk yogurt (171284) is 61 kcal with 3.47 g of protein, and 100 g of plain low fat yogurt (170886) is 63 kcal with 5.25 g. The record prints a cup as 245 g, which is 149.5 kcal and 8.5 g of protein for 171284. Greek whole milk yogurt (171304) prints 97 kcal and 9 g of protein per 100 g, and Greek nonfat (170894) 59 kcal and 10.2 g. Our reading: low fat is not lower in kcal than whole milk in these two plain records (63 against 61 per 100 g), so the name on the record does not tell you the number; read the row.

SR Legacy: per 100 g

Every figure below is as printed on the record page. The record names are the dataset's own.

Our example weights: 100 g, 150 g and 200 g

A katori or bowl is not a unit on any of these records, and bowls differ in size. The three weights below are our own examples, not dataset values and not measurements: weigh your bowl and scale from the per 100 g column. Each figure is our arithmetic: the per 100 g figure times the grams, divided by 100, with the exact product in the sums line and the result shown to 0.1 with half rounding up.

The sums: 171284 at 100 g: 61 × 100 / 100 = 61, so 61.0 kcal; protein 3.47 × 100 / 100 = 3.47, so 3.5 g; 171284 at 150 g: 61 × 150 / 100 = 91.5, so 91.5 kcal; protein 3.47 × 150 / 100 = 5.205, so 5.2 g; 171284 at 200 g: 61 × 200 / 100 = 122, so 122.0 kcal; protein 3.47 × 200 / 100 = 6.94, so 6.9 g; 170886 at 100 g: 63 × 100 / 100 = 63, so 63.0 kcal; protein 5.25 × 100 / 100 = 5.25, so 5.3 g; 170886 at 150 g: 63 × 150 / 100 = 94.5, so 94.5 kcal; protein 5.25 × 150 / 100 = 7.875, so 7.9 g; 170886 at 200 g: 63 × 200 / 100 = 126, so 126.0 kcal; protein 5.25 × 200 / 100 = 10.5, so 10.5 g; 170887 at 100 g: 56 × 100 / 100 = 56, so 56.0 kcal; protein 5.73 × 100 / 100 = 5.73, so 5.7 g; 170887 at 150 g: 56 × 150 / 100 = 84, so 84.0 kcal; protein 5.73 × 150 / 100 = 8.595, so 8.6 g; 170887 at 200 g: 56 × 200 / 100 = 112, so 112.0 kcal; protein 5.73 × 200 / 100 = 11.46, so 11.5 g; 171304 at 100 g: 97 × 100 / 100 = 97, so 97.0 kcal; protein 9 × 100 / 100 = 9, so 9.0 g; 171304 at 150 g: 97 × 150 / 100 = 145.5, so 145.5 kcal; protein 9 × 150 / 100 = 13.5, so 13.5 g; 171304 at 200 g: 97 × 200 / 100 = 194, so 194.0 kcal; protein 9 × 200 / 100 = 18, so 18.0 g; 170903 at 100 g: 73 × 100 / 100 = 73, so 73.0 kcal; protein 9.95 × 100 / 100 = 9.95, so 10.0 g; 170903 at 150 g: 73 × 150 / 100 = 109.5, so 109.5 kcal; protein 9.95 × 150 / 100 = 14.925, so 14.9 g; 170903 at 200 g: 73 × 200 / 100 = 146, so 146.0 kcal; protein 9.95 × 200 / 100 = 19.9, so 19.9 g; 170894 at 100 g: 59 × 100 / 100 = 59, so 59.0 kcal; protein 10.2 × 100 / 100 = 10.2, so 10.2 g; 170894 at 150 g: 59 × 150 / 100 = 88.5, so 88.5 kcal; protein 10.2 × 150 / 100 = 15.3, so 15.3 g; 170894 at 200 g: 59 × 200 / 100 = 118, so 118.0 kcal; protein 10.2 × 200 / 100 = 20.4, so 20.4 g.

SR Legacy: per printed portion

The weights below are printed on the record pages; none is ours. SR Legacy 171304 prints no portion other than 100 g, so it has no row here.

The sums: 171284 61 × 227 / 100 = 138.47, so 138.5 kcal; protein 3.47 × 227 / 100 = 7.8769, so 7.9 g; 171284 61 × 170 / 100 = 103.7, so 103.7 kcal; protein 3.47 × 170 / 100 = 5.899, so 5.9 g; 171284 61 × 113 / 100 = 68.93, so 68.9 kcal; protein 3.47 × 113 / 100 = 3.9211, so 3.9 g; 171284 61 × 245 / 100 = 149.45, so 149.5 kcal; protein 3.47 × 245 / 100 = 8.5015, so 8.5 g; 170886 63 × 227 / 100 = 143.01, so 143.0 kcal; protein 5.25 × 227 / 100 = 11.9175, so 11.9 g; 170886 63 × 113 / 100 = 71.19, so 71.2 kcal; protein 5.25 × 113 / 100 = 5.9325, so 5.9 g; 170886 63 × 245 / 100 = 154.35, so 154.4 kcal; protein 5.25 × 245 / 100 = 12.8625, so 12.9 g; 170886 63 × 170 / 100 = 107.1, so 107.1 kcal; protein 5.25 × 170 / 100 = 8.925, so 8.9 g; 170887 56 × 227 / 100 = 127.12, so 127.1 kcal; protein 5.73 × 227 / 100 = 13.0071, so 13.0 g; 170887 56 × 170 / 100 = 95.2, so 95.2 kcal; protein 5.73 × 170 / 100 = 9.741, so 9.7 g; 170887 56 × 245 / 100 = 137.2, so 137.2 kcal; protein 5.73 × 245 / 100 = 14.0385, so 14.0 g; 170903 73 × 200 / 100 = 146, so 146.0 kcal; protein 9.95 × 200 / 100 = 19.9, so 19.9 g; 170894 59 × 170 / 100 = 100.3, so 100.3 kcal; protein 10.2 × 170 / 100 = 17.34, so 17.3 g.

IFCT 2017: whole milk, for comparison

IFCT 2017, Table 1 (Proximate Principles), per 100 g, PDF p. 57. Both rows average 6 regions. IFCT 2017 says all its data except poultry and egg pertains to raw food (PDF p. 27). IFCT prints energy in kilojoules; kcal is our conversion at 1 kcal = 4.184 kJ, shown to 0.1 kcal with half rounding up. These are plain milk rows, not curd, and we do not combine them with the SR Legacy records.

The conversions: L002 305 / 4.184 = 72.89674952198852772466539197, so 72.9 kcal; L001 449 / 4.184 = 107.3135755258126195028680688, so 107.3 kcal.

What stands out in the numbers

• Protein per 100 g, SR Legacy: 170894 (Greek, nonfat) 10.2 g, 170903 (Greek, lowfat) 9.95 g, 171304 (Greek, whole milk) 9 g, 170887 (plain, skim milk) 5.73 g, 170886 (plain, low fat) 5.25 g and 171284 (plain, whole milk) 3.47 g.
• Energy per 100 g, SR Legacy: 171304 (Greek, whole milk) 97 kcal, 170903 (Greek, lowfat) 73, 170886 (plain, low fat) 63, 171284 (plain, whole milk) 61, 170894 (Greek, nonfat) 59 and 170887 (plain, skim milk) 56.
• Fat per 100 g, SR Legacy: 171304 5 g, 171284 3.25 g, 170903 1.92 g, 170886 1.55 g, 170894 0.39 g and 170887 0.18 g.
• Printed container sizes differ: SR Legacy 170903 prints a 7 oz container as 200 g, which is 146.0 kcal and 19.9 g of protein by our arithmetic; 170894 prints a container as 170 g, 100.3 kcal and 17.3 g.

Why these are reference rows, not your curd

• Names are the records'. We do not say that home-set dahi, packed curd, hung curd, mishti doi or a branded Greek yogurt matches any record. The six records are the dataset's plain yogurt entries named in the table.
• No katori in the data. The 100 g, 150 g and 200 g bowls are our examples; the printed weights are the cup (245 g) and the containers in the third table.
• The records' own notes. The record pages mark the energy and carbohydrate of all six records "Calculated", the protein and fat of 170903 and 170894 "Analytical", and carry no note on the protein and fat of 171284, 170886, 170887 and 171304.
• Milk fat and solids are not the same everywhere. The records' names (whole milk, low fat, skim milk, lowfat, nonfat) are the dataset's, not a statement about any pack on sale in India.
• For a packaged product, the pack wins. This page uses no pack labels.

How to log it so the numbers hold

• Log by weight. 200 g of plain whole milk yogurt (our example weight, not a dataset value) on SR Legacy 171284 is 61 × 200 / 100 = 122, so 122.0 kcal and 6.9 g of protein.
• Add-ins are separate. Sugar, salt, boondi, vegetables or a tadka are not in these records; add each by its own weight from its own row. Our spoon guide has sugar, jaggery and ghee per teaspoon.
• Buttermilk and cream are elsewhere. See our chaas guide and our cream and milk powder guide.
• Do not mix datasets inside one day. If you log a curd from SR Legacy, keep to that record for the same dish.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie, protein or fat target, and any claim about what curd does to your weight, digestion or health: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Any named brand, pack label or FSSAI figure: not used, so the page does not mix label numbers with the records above.
• Lassi, raita, chaas, hung curd, mishti doi, curd rice and flavoured or fruit yogurt: none is among the six records used here, so no number. Mango lassi is in our aamras and mango lassi guide.
• Sugars, sodium, calcium and other nutrients beyond energy, protein, fat and carbohydrate: not covered here.

Sources

• USDA FoodData Central, SR Legacy 171284 (Yogurt, plain, whole milk): Energy 61 kcal (257 kJ), protein 3.47 g, total fat 3.25 g, carbohydrate 4.66 g per 100 g; portions: 1 container (8 oz) 227 g, 1 container (6 oz) 170 g, 0.5 container (4 oz) 113 g, 1 cup (8 fl oz) 245 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170886 (Yogurt, plain, low fat): Energy 63 kcal (265 kJ), protein 5.25 g, total fat 1.55 g, carbohydrate 7.04 g per 100 g; portions: 1 container (8 oz) 227 g, 0.5 container (4 oz) 113 g, 1 cup (8 fl oz) 245 g, 1 container (6 oz) 170 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170887 (Yogurt, plain, skim milk): Energy 56 kcal (233 kJ), protein 5.73 g, total fat 0.18 g, carbohydrate 7.68 g per 100 g; portions: 1 container (8 oz) 227 g, 1 container (6 oz) 170 g, 1 cup (8 fl oz) 245 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 171304 (Yogurt, Greek, plain, whole milk): Energy 97 kcal (406 kJ), protein 9 g, total fat 5 g, carbohydrate 3.98 g per 100 g; no portion other than 100 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170903 (Yogurt, Greek, plain, lowfat): Energy 73 kcal (305 kJ), protein 9.95 g, total fat 1.92 g, carbohydrate 3.94 g per 100 g; portion: 1 container (7 oz) 200 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170894 (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)): Energy 59 kcal (246 kJ), protein 10.2 g, total fat 0.39 g, carbohydrate 3.6 g per 100 g; portion: 1 container 170 g (read 28 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 1 (Proximate Principles and Dietary Fibre), PDF p. 57 (L001 Milk, whole, Buffalo; L002 Milk, whole, Cow), read 28 Oct 2026; the raw-food statement is on PDF p. 27; the PDF text searched for curd, dahi, yogurt, lassi and raita: no food row.
• nyus.in, the NYUS landing page, read on 28 Oct 2026 for the app statements in the NYUS section and the CTA.

The kJ to kcal conversions, the per portion and per example figures, the sums, the rounding, the example weights, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from IFCT or USDA. The IFCT values and the SR Legacy portion weights are as printed in those datasets. The names in the first column are the datasets' own row and record names.

Frequently asked questions