Curd Vs Greek Yoghurt: Which Is Better For Your Health?

In India, many people believe that curd and Greek yoghurt are the same—but that’s far from the truth! While both are dairy-based and packed with probiotics, they differ in texture, nutrition, and how they’re made.

Curd is a staple in Indian households, made by fermenting milk with a spoonful of old curd. It’s light, refreshing, and great for digestion.
On the other hand, Greek yoghurt is strained to remove excess whey, making it thicker, creamier, and higher in protein.

So, what’s the difference between curd and Greek yoghurt? And when it comes to Greek yoghurt vs curd for weight loss, which one should you choose? In this blog, we'll go over their nutritional benefits, health effects, and which is a better option for you. Get ready to make intelligent food choices!

Which Is Better: Greek Yoghurt or Curd? Learn the Differences Between Curd And Greek Yoghurt
Greek Yogurt Vs Curd For Weight Loss
Dietitian’s Recommendation
The Final Say
FAQs
References

Which Is Better: Greek Yoghurt or Curd? Learn the Differences Between Curd And Greek Yoghurt!

Curd Vs Yoghurt Nutritional Value

What Is Curd?

Curd, or dahi as it is known in India, is a staple in almost every home. It is a dairy product made by fermenting milk—usually a small amount of curd that has already been set—using natural culture. This ancient method uses lactic acid bacteria to ferment the milk, giving it a slightly tangy flavour and a creamy texture.

What Is Greek Yoghurt?

Greek yoghurt is thicker, creamier, and higher in protein than regular yoghurt. This commercially fermented dairy product is made by straining the liquid part of milk, called whey. This process gives it a dense texture while increasing its protein content and decreasing its carbohydrate content. Greek yoghurt is popular worldwide and comes in a wide range of flavours.

Here are some of the significant differences between yoghurt and curd:

1. Method of Preparation

The biggest difference between curd and Greek yoghurt lies in how they are made.

Curd (Dahi) is traditionally prepared at home by adding a small amount of old curd to warm milk. The lactic acid bacteria present in the curd react with casein, a protein in milk, and produce lactic acid as a byproduct. This process thickens the milk, resulting in curd.

Greek yoghurt, on the other hand, is made using live bacterial strains like Lactobacillus bulgaricus and Streptococcus thermophilus. The fermentation process produces lactic acid, which interacts with milk proteins to create yoghurt. Greek yoghurt is further strained to remove excess whey, making it thicker and higher in protein. Unlike curd, it is usually produced commercially and is available in flavoured and unflavored varieties.

2. Lactose Content

Curd contains more lactose than Greek yogurt but still has significantly less lactose compared to fresh milk. This makes yoghurt, especially Greek yoghurt, a better option for people with lactose intolerance.

3. Nutritional Value

Curd is rich in calcium, iron, potassium and vitamin B6, while Greek yoghurt is a great source of calcium, phosphorus and vitamin B12.

Eating Greek yoghurt reduces the risk of high blood pressure and cholesterol. On the other hand, it is known that curd stimulates the brain and helps in the digestion process.

Here is a table that shows the nutritional value of Greek yoghurt and curd, including Greek yoghurt vs curd calories:

Curd Vs Yoghurt Nutritional Value
Particular’s	Curd	Greek yoghurt
Calories	63 kcal	59 kcal
Protein	5.3 g	10 g
Fat	1.6 g	0.4 g
Carbohydrates	7 g	3.6 g
Potassium	234mg	141 mg
Calcium	183mg	110 mg
Sodium	70 mg	36 mg
Vitamin A	42 mcg	93 mcg

4. Flavours

Curd is typically consumed plain in Indian households. It is often paired with sugar, jaggery, or black salt and is one of the best foods that can reduce body heat. It is but not available in commercial flavours.

Greek yoghurt, however, is sold in a variety of flavours, including mango, strawberry, and blueberry. It has a milder tanginess compared to curd, and many commercial variants contain added sugars.

Which Is Better?

When comparing Greek yoghurt vs curd, Greek yoghurt has an advantage due to its high protein content, which helps in muscle maintenance and satiety. However, homemade curd is a natural probiotic that promotes gut health and digestion.

Many believe Greek yoghurt is the healthier option, but a bowl of homemade curd can be just as beneficial. If you choose Greek yoghurt, opt for the unflavored version, as flavoured ones often contain added sugars and calories.

Ultimately, the choice between Greek yoghurt and curd depends on personal preferences and health goals. Greek yoghurt is ideal for those looking for high-protein dairy, while the curd is a lighter, probiotic-rich option that is easily digestible.

Also Read: Complex vs Simple Carbs: Which Is Better? Let’s Find Out To Fuel Your Body Right!

Greek Yogurt Vs Curd For Weight Loss

Curd is prepared naturally, but it is not always a probiotic unless specific live cultures are added. However, when curd contains active probiotics, it can support digestion and potentially aid in weight loss. Being one of the best weight loss foods in India, studies on curd have shown that probiotics are involved in ensuring good gut health that plays in a direct role in managing metabolism and weight.

Both Greek yoghurt and curd have benefits for weight loss—Greek yoghurt is among the best yoghurts for weight loss as it is higher in protein, making it more effective for satiety, while curd offers probiotics that support digestive health. However, flavoured Greek yoghurt often contains artificial sweeteners and added sugars, which may hinder weight loss efforts.

Here is a more detailed comparison:

Greek Yoghurt	Curd
Higher Protein Content: Greek yoghurt is produced by raging whey, leading to higher protein concentration compared to conventional homemade curd. This makes it one of the best protein foods for weight loss.	Probiotics: Curd, like Greek yoghurt, is a good source of probiotics that are beneficial for intestinal health and digestion.
Satiety: Increased protein content can help you feel fuller for longer, potentially lead to a reduction in calorie intake, and help with weight management.	Calcium: Curd is a good source of calcium that is important for overall health and can play a role in weight management.
Lower Carbohydrates: The straining process also reduces carbohydrate content, which may be beneficial for some weight loss plans.	Versatile: The curd can be used in various dishes, making it a versatile and comfortable supplement to a healthy diet.
Probiotics: Greek yoghurt contains probiotics, beneficial bacteria that promote intestinal health.
What is better for weight loss?
Both can be effective: The best choice depends on individual preferences and eating needs. Greek yoghurt can be a little better for satiety: Its higher protein content can help you feel fuller. Curd is a good source of probiotics and calcium: If you prefer intestines and calcium intake, the lake is a great choice. Home curd is a good choice: If you are trying to lose weight, you can eat homemade curd.

Also Read: Good Fats vs Bad Fats — Everything You Need To Know For Better Health

Dietitian’s Recommendation

As a dietitian, I can say the difference between curd and Greek yoghurt shouldn’t deter you from trying them both! Eating either of them will improve your health!

I would recommend that if you are willing to add curd to your diet, you can use the raw form, or it can also be added as Raita or toppings for foods such as biryani or Pulao, or you can also use it to marinade meat and can also be used as a base for sauces and decreases.

If you want to add Greek yoghurt to breakfast, it can be either simple or with toppings such as fruit, nuts, or granola. Greek yoghurt is sometimes used as a substitute for cheese or cream in the production of sauces and dressings.

Dt. Lavina Chauhan

The Final Say

Both curd and Greek yoghurt offer unique health benefits, making them valuable additions to your diet. The difference between curd and Greek yoghurt lies in their preparation, texture, and nutritional composition.

While Greek yoghurt vs curd for weight loss depends on individual goals—Greek yoghurt is higher in protein and aids satiety, whereas curd provides probiotics for digestion.

Looking at the curd vs yoghurt nutritional value, Greek yoghurt has more protein and fewer carbs, while curd offers essential probiotics and fats. Ultimately, the choice depends on your dietary needs and taste preferences!

FAQs

1. Can I eat Greek yoghurt every day?

Yes, you can! Greek yoghurt is packed with protein, probiotics, and calcium, making it a great daily addition to your diet. Just opt for the plain version to avoid added sugars.

2. Can I eat Greek yoghurt if I am lactose intolerant?

Mostly, yes! Greek yoghurt has lower lactose than regular yoghurt, making it easier to digest for many lactose-intolerant people. However, if you’re highly sensitive, test it in small amounts.

3. What is Greek yoghurt called in India?

Greek yogurt doesn’t have a direct Indian name, but it’s often compared to hung curd because of its thick texture. However, they are not exactly the same!

4. Is Greek yoghurt just hung curd?

Not really! While both are strained for thickness, Greek yoghurt is made using specific bacterial cultures, whereas hung curd is just regular curd with excess whey removed.

5. What is the healthiest form of yoghurt?

Plain, unsweetened Greek yoghurt wins! It has more protein, fewer carbs, and no added sugars—perfect for gut health, weight loss, and muscle recovery.

6. Why is it called Greek yoghurt?

Fun fact—it’s not actually from Greece! The name was a marketing strategy to make it sound exotic. Greek yoghurt is just a strained, high-protein version of regular yoghurt.

7. Can we eat yoghurt at night?

Yes, but keep it light! Yoghurt at night can aid digestion and improve gut health, but avoid it if you’re prone to cold, cough, or acidity.

8. What’s the difference between Greek yoghurt and normal yoghurt?

Greek yoghurt is thicker, higher in protein, and lower in carbs because it’s strained. Regular yoghurt is more liquidy and has slightly more lactose.

9. Can I replace yoghurt with curd?

Depends on the dish! For eating plain or in smoothies, Greek yogurt works great. But for Indian cooking like kadhi or raita, curd is the best bet.

10. What is the difference between Greek yoghurt and misti doi?

Misti doi is a sweetened, caramelised fermented curd from Bengal, while Greek yoghurt is a high-protein, unsweetened, and strained dairy product. One’s dessert, the other’s diet-friendly!

References

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The Shocking Difference Between Curd And Greek Yoghurt: Which Is Better For Your Health?

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