There is a lot of misconception in India that curd and yogurt are the same. But truly they’re quite different from how they’re processed to what they confer regarding health incentives. Though these creamy delights may look similar, they possess unique qualities that set them apart. Curd, yogurt, and Greek yogurt are all fermented dairy products but differ in texture, taste, nutritional content, and preparation methods.
Understanding the difference between these foods is important as it can help you make informed dietary choices and discover their unique merits. Read on to find out about these foods.
What is Curd?
Dahi or curd is a quintessential food in every Indian kitchen. It’s a dairy product made by curdling milk with a natural culture, which is mostly a small amount of previously set curd. The traditional process of making curd uses the lactic acid bacteria present in it to ferment the milk. As the milk thickens, it transforms into curd, with a creamy texture and tangy flavour.
How To Make Curd at Home?
Boil fresh milk and let it cool until it’s lukewarm.
Add a spoonful of curd (as a starter) or lemon juice into the warm milk and stir gently.
Cover the vessel and allow it to rest in a warm place for 6-8 hours or overnight until thickens into curd.
Nutritional Information (per 100g):
Calories: 60-80 kcal
Protein: 3.5g
Fat: 3g
Carbohydrates: 4-5g
Calcium: 85-100 mg
Also Check Out: Prebiotics: 5 Awesome Foods That Uphold Gut Health- Infographic
Benefits of Curd:
The probiotics in curd help maintain a healthy gut microbiome, aiding digestion.
The goodness of calcium in curd strengthens bones and teeth health.
The probiotics are valuable in building a robust immune system and keeping infections at bay.
It has a soothing effect on the body and is often consumed to cool down during hot weather.
Yogurt
What is Yogurt?
Yogurt is a cultured dairy product made by fermenting milk with specific bacterial strains, typically Lactobacillus bulgaricus and Streptococcus thermophilus. It has a smooth texture, and a tangier taste compared to curd. Yogurt is more consistent in taste and texture due to controlled fermentation processes.
How to Make Yogurt at Home?
Boil fresh milk and allow it to cool to a lukewarm temperature.
Mix in a small amount of store-bought plain yogurt with live cultures into the milk.
Close the lid and allow it to ferment in a warm place for 6-8 hours until it thickens into yogurt.
Nutritional Information (per 100g):
Calories: 60-70 kcal
Protein: 4-5g
Fat: 3-4g
Carbohydrates: 4-6g
Calcium: 100-120 mg
Benefits of Yogurt:
Contains a good amount of beneficial bacteria that improve digestion and gut health.
The presence of high-quality protein helps in muscle and tissue repair and growth.
The high calcium content supports bone density and strength and lowers the risk of osteoporosis.
Some people with lactose intolerance may find yogurt easier to digest because the bacteria help break down lactose.
Greek Yogurt
What is Greek Yogurt?
Greek yogurt is a thicker, creamier version of regular yogurt, made by straining out the whey (liquid part of milk). This process makes it higher in protein and lower in carbohydrates than regular yogurt. It has a rich, tangy taste and a dense texture.
How to Make Greek Yogurt at Home
First, follow the steps to make regular yogurt.
After yogurt has set, place it in a muslin cloth or cheesecloth and let it strain for 2-4 hours to remove excess whey.
Once it reaches the desired thickness, refrigerate and enjoy.
Nutritional Information (per 100g):
Calories: 60-90 kcal
Protein: 8-10g
Fat: 4-5g
Carbohydrates: 3-4g
Calcium: 120-150 mg
Benefits of Greek Yogurt:
Greek yogurt contains almost double the protein compared to regular yogurt, making it ideal for muscle repair and satiety.
It’s lower in carbohydrates due to the straining process, making it suitable for low-carb diets.
The higher protein content helps in feeling full longer, which may reduce overall calorie intake.
Like regular yogurt, Greek yogurt contains probiotics that support digestive health.
Comparison of Curd, Yogurt, and Greek Yogurt
| Feature | Curd | Yogurt | Greek Yogurt |
| Texture | Smooth, slightly runny | Creamy, smooth | Thick, creamy |
| Taste | Mildly tangy | Tangier | Rich and tangy |
| Protein (per 100g) | 3.5g | 4-5g | 8-10g |
| Calories | 60-80 kcal | 60-70 kcal | 60-90 kcal |
| Carbohydrates | 4-5g | 4-6g | 3-4g |
| Calcium | 85-100 mg | 100-120 mg | 120-150 mg |
| Probiotics | Varies | High | High |
Conclusion
Curd, yogurt, and Greek yogurt all offer unique textures, tastes, and nutritional benefits. While curd is a traditional, homemade option, yogurt and Greek yogurt provide more consistent probiotic content and protein levels that need specific strains of bacteria to ferment. Whether you're looking to boost your protein intake, improve digestion, or simply enjoy a healthy snack, each of these dairy products can be a wholesome addition to your diet.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.researchgate.net/publication/360689735_Greek_vs_traditional_yogurts_Sensory_and_physicochemical_comparison
Evaluation of the nutrient content of yogurts: a comprehensive survey of yogurt products in the major UK supermarkets
J Bernadette Moore,1,2 Annabelle Horti,1 and Barbara A Fielding2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6144340/
