This article talks about the nutrition facts about curd and the health benefits it gives
A fermented dairy product that is formed from the fermentation of milk is known as curd. Curd contains strains of a bacteria known as lactobacilli. Curd can be consumed in various forms, it is one of the common products that is consumed all over India. People consume it by adding it to food items like gravy of sabzi, and salads, or it can be used as a dressing. Curd is often consumed in its raw form, some eat it adding salt or sugar. Curd contains various nutritional and health benefits that makes it likeable and highly consumed dairy product.
Nutritional Facts about Curd
Curd is used almost every day in Indian households containing nutritional benefits. Let us discuss the nutritional content a 100 gm of curd contains
- Total fat present is 4.2g that constitutes 5% of daily usage.
- Saturated fat is 2.658 g making it 13% of daily use.
- Polyunsaturated fat in 100g of curd is 0.129 g.
- 1.194 g of Monounsaturated fat is present.
- Constituting 5% of daily Cholesterol, 100 g of curd has 14 mg cholesterol.
- Total Sodium is 371 mg that gives 16% of its daily value.
- Total carbohydrate in 100g of curd is 3.45 g making 1% of its daily consumption value.
- Dietary fiber are not present in curd.
- 1.3g of Sugar is present in it.
- Protein of 11.75 g is present in 100 g of curd.
- 6% of daily consumption and 72 mg of Calcium is present in 100g curd.
- 1% of daily consumption and 0.13 mg of iron is present in 100g of curd.
- Potassium of 99 mg gives 2% of daily use through 100 g of curd.
- Vitamin A of 42 mcg constituting 5% of daily requirement is obtained through 100g of curd.
- 0g of Vitamin C is present in 100 g of curd.
Calories in a Cup of Curd
A cup of curd contains almost 128 gm. If we compare the amount of calories present in the same quantity of milk and curd, curd contains more amount of calories than milk.
- Fat free curd weighing 128gm contains approximately 100 calories are whereas the same amount of milk contains almost 90 calories.
- Similarly, if we compare the amount of protein content present in milk and curd, milk contains 9 grams and curd contains 11 grams.
- Acup full of Homemade curd has approximately 142 calories when it is prepared from cow’s milk.
- Unflavored and plain curd of 100 gms of whole milk contains almost 61 calories.
However, the type of milk used in preparing curd determines the amount of calories present in it. When the curd is set using a full-fat milk it contains a comparatively higher amount of calorie content than the curd that is made using fat-free milk.
Health Benefits of Curd
Curd is a naturally fermented and healthy food option that is capable of providing certain major health benefits. Some advantages of containing curd in your daily diet are below explained.
Aids in Weight Loss
Cortisol is a hormone which when increased causes weight gain in your body. Cortisol can be inhibited by calcium, and curd contains rich amounts of calcium. Because curd has calcium in it, the cortisol levels are affected which in turn helps manage obesity. Therefore, it is no lie calling curd as a fat cutter/burner. Curd keeps the feeling of full for a long period of time which keeps you away from other cravings. Studies have shown that daily curd consumption can help reduce BMI-body mass index and thereby the weight.
Encourages Bone Health
Curd, is a natural source containing calcium and protein in rich amounts. The calcium and protein help maintain good health of the bones, hence curd is a good natural product that helps maintain the health of bones. As we age, our bones start to lose their calcium which makes bones weak and brittle. Consuming curd can help prevent bone disease affecting bone density such as osteoporosis and frequent bone fractures occurrence. The protein and calcium present in curd also help in maintaining and increasing the bones' density.
Maintains Blood Pressure
Rich amounts of potassium are present in curd. Potassium helps remove any extra amount of salt present in your body as a high amount of salt can be the cause of hypertension or high blood pressure. This is why a cup full of curd when consumed every day can help in regulating your fluctuating blood pressure efficiently.
Improves Digestion
Curd is often consumed to improve the digestion. Curd acts as a probiotic which helps in managing different types of problems related to the stomach. It helps in the management of certain symptoms related to diarrhoea. It also helps in maintaining digestion efficiently.
Relieves Constipation
Lactobacilli, a type of good bacteria is present in good amounts in curd. Lactobacilli has shown to be helpful in providing relief from stomach problems like constipation. Curd also helps maintain a healthy digestive system.
Enhance Immunity
The good bacteria, lactobacilli also helps boost the immunity. If you include curd in your daily diet consumption, you are more likely to enhance your immunity and make it stronger. A strong immunity in turn helps fight against any infections.
Takeaway
Curd is a common naturally derived dairy product which is used very commonly, especially in India. Curd contains good bacteria that play an important role in improving the digestion. Curd contains fat-burning property that also helps manage increased weight. Curd also helps in managing your high blood pressure, and bone health. Curd can additionally improve your immunity. Considering all the benefits that curd gives, you should try to consume curd every day.
Frequently Asked Questions Related Nutrition Facts of Curd
Can curd lead to weight gain?
If you have heard that curd contains weight-gaining properties, It is a myth as instead of increasing your weight, curd can help in your weight loss journey.
At what time of the day should I consume curd?
There is no specific time when you should consume curd. You can eat curd at any time in the day. Although consumption of curd at night is generally recommended to be avoided.
Can everyone consume curd?
Only if a person is lactose intolerant he should not consume c.
