10 Key Nutrients in Curd That Helps Stay Healthy

Curd is regarded as one of the world’s healthiest foods. Many people enjoy it because of its creamy flavour and ability to make you feel full. It improves digestion, boosts immunity, and prevents premature aging, among other things. This is because curd is surprisingly rich in many essential nutrients that your body needs to stay healthy.

In this post, I’ve listed some key nutrients found in a curd that helps you stay fit and healthy.

Also read: 12 Amazing Health Benefits Of Curd That You Never Knew

10 Nutrients in curd that helps stay healthy

Curd in bowl


Protein is one of the key nutrients in curd that makes it one of the healthiest food available. It is a macronutrient that your body requires to function properly. It’s found in every cell of your body and is necessary for muscle development and maintenance.

If you don’t eat enough protein, your body won’t be able to function properly. You may also experience edoema, muscle loss, and skin and hair problems.

However, protein requirement for an individual is determined by age, weight, and physical activity. Eating 100gm of curd gives you 11gm of protein, about 20% of the daily protein recommendation for sedentary men and women.


A potassium level that is too high or too low can be dangerous. Curd is a medium potassium food containing 104 mg of potassium per 100gm. Potassium is a vital mineral for your health. It aids in regulating blood pressure, blood sugar, and the maintenance of electrical activity in the heart.

Also read: 5 Disadvantages Of Yogurt You Didn’t Know About


Calcium is found in all dairy products, especially curd. Curd is made using the coagulation of milk and is particularly rich in calcium. A 100gm serving of curd contains about 85mg of calcium, which is about 8% of the daily calcium requirement for adults.

Calcium is an essential mineral that contributes to the structure of bones and teeth. If the body does not get enough calcium from food, it will take calcium from the bones, which will weaken them over time. In children, this can cause rickets, and in adults, it can cause osteoporosis.

That’s why it’s so important to get enough calcium in your diet on a daily basis, and curd is a great way to do so.

Vitamin A

Curd is high in vitamin A, which is necessary for the body’s skin, teeth, hair, and mucous membranes to stay healthy. According to studies, vitamin A deficiency can result in night blindness and dry eyes and an increased risk of infection and cancers such as cervical cancer.

Eating just one cup of curd per day provides approximately 10% of the daily value of vitamin A.


Curd is one of the best foods for preventing dehydration as it is made up of 80% water. Nobody can deny that water is an essential nutrient for good health. If you don’t drink enough water, you may develop dehydration symptoms. You may also experience extreme fatigue, severe headaches, and lack of concentration.

Curd is said to keep you healthy and hydrated by allowing you to stay hydrated for longer periods of time. It also contains a lot of bacteria, which helps in the fight against infections caused by heat during summers.


Zinc is a mineral required for more than 100 enzymatic reactions in the human body. Its deficiency is common in many countries and is a significant public health issue. Dairy products are one of the most important and easily accessible sources of zinc in the diet.

One cup of plain curd contains 1.78mg of zinc, about 16% of the daily value for adult men and 22% for adult women.


Curd is a good source of phosphorus, an important nutrient for the body. It is necessary for the development of strong bones and teeth and the proper utilization of the foods you eat. It also helps your nerves, heart, muscles, and kidneys function properly.

Eating 1 cup of curd gives you about 150-160mg of phosphorus, roughly about 15 to 16% of the daily value.


Riboflavin, also known as vitamin B2, is a nutrient found in curd that the body cannot make on its own. It is required for the proper functioning of the nervous system and other living tissues such as bone marrow, skin, muscles, and mucous membranes.


Probiotics are live microorganisms that provide a health benefit to the host when given in sufficient amounts. These microorganisms are well-known for maintaining the gut’s and digestive system’s health. They have received new attention in recent years as studies suggest that probiotics can effectively prevent and treat several conditions, including chronic fatigue syndrome, hypertension, irritable bowel syndrome, and even certain types of cancer.

Because curd is an excellent source of probiotics, it is a simple and effective way to get probiotics for healthy immunity and digestion.

Lactic acid

Lactic acid is a naturally occurring preservative that can be found in various dairy products. It aids in the absorption of nutrients and microminerals in the body. It’s also used to extend your food’s life and improve your health by strengthening your immune system.

How to choose the right curd?

Curd with spoon

Curd is an important part of a healthy diet, but picking the right one can be difficult. Also, picking the wrong curd can cost you your health.

  • If you buy curd from a local store, always check the expiration date; if it has passed its expiration date, do not purchase it as it may cause health problems.
  • Check whether the curd container packet is clean or not. If it is sticky or dirty, then do not buy that particular product as the chances are that the product might not be fresh.
  • However, eating curd without salt or sugar is the best option. However, if you have problems with constipation, indigestion, or acidity, you can add sugar to your curd.
  • Avoid curd that contains a lot of sugar or artificial sweeteners.
  • If you want to make thick and creamy curd at home, use whole fat milk.

Final words

As you can see from this article, the curd is a great source of essential nutrients for the body. It is important to include it in your daily diet as often as possible to stay healthy.

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Is curd a good source of protein?

The biggest perk of consuming curd is that it’s a great source of protein. One cup of curd contains roughly 11gm of protein. That’s almost twice as much as the same amount of milk, containing only 6gm.

How much curd can I eat daily?

According to the United States Department of Agriculture, anyone over the age of 9 can consume up to 3 cups of dairy per day. However, make sure you don’t eat too much sugar or other additives when eating curd.

Does curd have zinc?

Curd is a good non-meat source of zinc. It contains approximately 1.78mg of zinc per 100gm serving and is also a good source of magnesium, calcium, and vitamin B12.

Is curd good for weight loss?

Curd is a good weight-loss option because it is low in calories, high in protein and calcium, and a good source of probiotics that aid digestion. However, you should avoid adding sugar or other sweeteners to your curd if you want to gain weight.

When should we avoid curd?

Curd is tasty and nutritious, but that doesn’t mean you can eat it whenever you want. In fact, there are certain situations when you should avoid curd to get the maximum health benefits.
People with digestive issues such as acidity, acid reflux, or indigestion should avoid curd at night. Eating curd late at night increases stomach acid production, which can upset your stomach and prevent you from getting a good night’s sleep.

Is curd better than milk?

Even though the nutritional values of milk and curd are nearly identical, curd has an advantage over milk. Curd has a one-of-a-kind ability to keep the gut healthy and improve digestion.
Moreover, curd is also a better choice than milk for lactose-intolerant people.

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I'm Yatender, and I am the founder of Investohealth – a place where you can find honest and informative reviews of packaged food products. I'm super passionate about healthy eating and sharing my knowledge to help people make informed choices about food products.

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