Nandini Curd Calories and Nutrition: 60 kcal per 100 g, Protein, Carbs, Fat
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Perplexity Nandini curd, made by Karnataka's KMF from toned milk, has 60 kcal per 100 g: 3.7 g protein, 4.4 g carbs (all natural lactose), 3.1 g fat and 50 mg sodium. A 415 g pouch is about 249 kcal, and a typical 150 g bowl is 90 kcal.
Quick Nutrition Facts
Per 100 g
| Nutrient | Amount |
|---|---|
| Calories | 60 kcal |
| Protein | 3.7g |
| Carbohydrates | 4.4g |
| Fiber | 0g |
| Sugars | 4.4g |
| Fat | 3.1g |
| Sodium | 50 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
Per 100 g, Nandini curd sits between skim and full-fat yogurt: 3.1 g fat keeps it creamy, and 60 kcal makes it easy to fit into most plans. The protein is modest at 3.7 g, so a 200 g bowl gives about 7 g. It will not replace a protein source on its own, but with roasted cumin and cucumber it is a light side that helps a spicy meal feel balanced. Check the pack: Nandini sells toned curd, Real Thick Curd and flavoured variants, and the numbers differ.
Myth Busters
MYTH #1: Curd is high in fat and makes you gain weight.
TRUTH: Nandini curd has 3.1 g fat and 60 kcal per 100 g. A 150 g bowl adds about 90 kcal, less than a banana and a tablespoon of peanut butter. Nandini Curd 415 g pouch: nutrition label (per 100 g); Curd, Nandini, 500 g: nutrition facts and ingredients
MYTH #2: Curd is a high-protein food.
TRUTH: At 3.7 g protein per 100 g, curd is a modest source. A 200 g bowl gives about 7 g protein, so pair it with dal, eggs or paneer if you are chasing a protein target. Curd, Nandini, 500 g: nutrition facts and ingredients
MYTH #3: People with diabetes should avoid curd.
TRUTH: Plain yogurt is a low glycemic index food, and an observational review found 80 to 125 g a day linked to a 14% lower risk of type 2 diabetes. Choose plain, unsweetened curd and count the 4.4 g carbs per 100 g. Wolever TMS (2017). Yogurt is a low-glycemic index food. Journal of Nutrition.; Yogurt and Diabetes: Overview of Recent Observational Studies. Journal of Nutrition.
MYTH #4: Lactose intolerant people cannot eat curd at all.
TRUTH: Live cultures break down some lactose, and many people with lactose intolerance tolerate fermented dairy better than milk. Curd still contains 4.4 g lactose per 100 g, so tolerance varies and small portions are the safer test. Definition and Facts for Lactose Intolerance; Nandini Curd 415 g pouch: nutrition label (per 100 g)
MYTH #5: Curd is too cold to eat at night.
TRUTH: Nutrition does not change with the clock. The folk advice is about comfort in some regional traditions, and the 60 kcal and 3.1 g fat per 100 g are the same at lunch or dinner. Nandini Curd 415 g pouch: nutrition label (per 100 g)
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | At 60 kcal per 100 g, curd is low in energy density and a 150 g bowl costs about 90 kcal. Protein and fat give some fullness, but 3.7 g protein is modest, so it works as a side more than a standalone meal. Nandini Curd 415 g pouch: nutrition label (per 100 g); Curd, Nandini, 500 g: nutrition facts and ingredients |
| Muscle Gain |  | 3.7 g protein per 100 g is too low to carry a protein target. Use it as a base for a high-protein bowl with dal, eggs or paneer. Curd, Nandini, 500 g: nutrition facts and ingredients |
| Heart Health | | Sodium is only 50 mg per 100 g and saturated fat is 2.0 g, which is moderate. Fermented dairy fits heart-healthy eating patterns when portions stay reasonable. Nandini Curd 415 g pouch: nutrition label (per 100 g); Yogurt and Diabetes: Overview of Recent Observational Studies. Journal of Nutrition. |
| Blood Sugar Control |  | Plain yogurt is classed as a low glycemic index food and carries 4.4 g carbs per 100 g, all natural lactose with no added sugar. Observational data link regular yogurt intake with lower type 2 diabetes risk. Wolever TMS (2017). Yogurt is a low-glycemic index food. Journal of Nutrition.; Yogurt and Diabetes: Overview of Recent Observational Studies. Journal of Nutrition.; The Effect of Probiotic Yogurt on Glycemic Control in Type 2 Diabetes |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Nandini Curd
A 150 g bowl of Nandini curd has about 6.6 g carbs, all lactose, with 5.6 g protein and 4.7 g fat to slow absorption. Expect a small, flat rise of roughly 10 mg/dL around 45 minutes that settles by two hours. Eating it with rice or roti raises the curve more than the curd does. Wolever TMS (2017). Yogurt is a low-glycemic index food. Journal of Nutrition.; Nandini Curd 415 g pouch: nutrition label (per 100 g)
Typical Glucose Response Curve
Not medical advice
How to flatten the spike
- Choose plain curd and skip sweetened or flavoured tubs, which add several grams of sugar per 100 g.
- Pair it with fibre such as cucumber, onion and mint in raita, or with a vegetable-rich meal, to keep the whole plate steady.
- Eat curd with the meal rather than after a refined-carb snack, and count the 4.4 g carbs per 100 g if you track carbohydrates.
Cultural Significance
Curd, or dahi, is a daily staple across Karnataka and South India, set at home from warm milk and a spoonful of the previous batch. Karnataka Milk Federation sells it under the Nandini brand through cooperative dairy societies, in pouches that are a common sight in Bengaluru households. It closes the meal as curd rice, goes into buttermilk and raita, and cools the spice of sambar and biryani. Nandini curd is made from toned milk with active culture and no other ingredients.
Compare & Substitute
Nandini Curd vs Similar Foods
| Nutrient | Nandini Real Thick Curd | Plain Greek yogurt (2% fat) | Homemade curd from full-cream milk | Buttermilk (chaas) |
|---|---|---|---|---|
| Calories | 54 kcal | 73 kcal | 80 kcal | 40 kcal |
| Protein | 3.5g | 10g | 3.5g | 3.3g |
| Carbohydrates | 5.2g | 3.9g | 4.7g | 4.8g |
| Fat | 1.5g | 2g | 5g | 0.9g |
Frequently Asked Questions
How many calories are in Nandini curd?
Nandini curd has 60 kcal per 100 g. A 415 g pouch is about 249 kcal, a 500 g pack about 300 kcal, and a 150 g bowl about 90 kcal.
How much protein is in Nandini curd?
3.7 g per 100 g, so a 200 g bowl gives about 7 g of protein.
Is Nandini curd good for weight loss?
It fits well. At 60 kcal and 3.1 g fat per 100 g, a bowl is a light addition to a meal. Stick to plain curd and watch the portion size.
Can diabetics eat Nandini curd?
Plain curd has 4.4 g carbs per 100 g with no added sugar, and yogurt is a low glycemic index food. Most people with diabetes can include a portion, counted in their carb budget. Ask your doctor about your own limit.
What is in Nandini curd?
The pack lists milk solids from toned milk and active culture, nothing else. It contains milk, so it is not suitable for milk allergy.
Is Nandini curd the same as Nandini Real Thick Curd?
No. Real Thick Curd is a separate product, listed by KMF at about 54 kcal and 1.5 g fat per 100 g, while regular Nandini curd is 60 kcal and 3.1 g fat per 100 g.
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