Shrikhand: Calories, Nutrition and Health Benefits
Traditional Indian yogurt dessert rich in protein, probiotics, and calcium - a sweet treat with surprising health benefits.
Quick Nutrition Facts
Per 1 Serving (150g)
| Nutrient | Amount |
|---|---|
| Calories | 270 kcal |
| Protein | 8g |
| Carbohydrates | 40g |
| Sugars | 32g |
| Fat | 10g |
| Calcium | 200mg |
| Vitamin B12 | 0.6mcg |
| Phosphorus | 180mg |
| Probiotics | Live cultures |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Shrikhand provides beneficial probiotics from yogurt cultures that support digestive health. Making it at home allows you to control sugar content - try using stevia or jaggery for a healthier version with 40% fewer calories.
Myth Busters
MYTH #1: Shrikhand Is Just Flavored Yogurt
TRUTH: Shrikhand is strained yogurt (chakka) where whey is removed, concentrating protein and creating thick, creamy texture. Traditional preparation takes 6-8 hours of straining, resulting in double the protein concentration of regular yogurt.
MYTH #2: All Yogurt Desserts Are Unhealthy
TRUTH: Unlike ice cream or pudding, shrikhand retains live probiotics, calcium (200mg per serving), and protein (8g). The yogurt base provides beneficial bacteria that support gut health. Homemade versions with reduced sugar can be a nutritious dessert option.
MYTH #3: Diabetics Should Never Eat Shrikhand
TRUTH: While traditional shrikhand is high in sugar (32g), diabetics can enjoy modified versions using sugar substitutes or very small portions (50g). The protein and fat in yogurt slow glucose absorption. Always monitor blood sugar and consult your healthcare provider.
MYTH #4: Shrikhand Causes Weight Gain
TRUTH: Portion control is key. A small 50-75g serving (90-135 calories) satisfies sweet cravings without excessive calories. It's more filling than cookies or candy due to protein content. Weight gain comes from overall calorie excess, not specific foods.
MYTH #5: Store-Bought Shrikhand Is As Healthy As Homemade
TRUTH: Commercial shrikhand often contains added sugars, preservatives, artificial flavors, and reduced probiotic content. Homemade shrikhand preserves live cultures, allows sugar control, and avoids additives. Check labels for actual yogurt content and sugar levels.
MYTH #6: You Can't Build Muscle Eating Shrikhand
TRUTH: Shrikhand provides quality protein (8g per 150g) that supports muscle recovery. While not as protein-dense as Greek yogurt, it's superior to most Indian desserts. Combining with nuts increases protein to 12-15g, making it a viable post-workout treat.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High calories (270 per serving), high sugar (32g). Limit to small portions (50-75g) once weekly as occasional treat. |
| Muscle Gain |  | Good protein source (8g), calcium for muscle function, easy to digest. Better than most desserts for muscle building. |
| Diabetes Management | | High sugar content (32g) causes blood sugar spikes. Only small portions with sugar substitutes are appropriate. |
| PCOS Management | | High sugar affects insulin sensitivity. Choose unsweetened or low-sugar homemade versions, limit to 50g portions. |
| Pregnancy Nutrition | | Excellent calcium (200mg) for fetal bone development, protein (8g), B12, probiotics for digestion. Use pasteurized yogurt only. |
| Viral/Flu Recovery | | Probiotics support immune system, easy to digest, protein for recovery. Good energy source when appetite is low. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Shrikhand
Understanding how shrikhand affects your blood glucose helps you enjoy it mindfully without compromising health goals.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Minimize the Blood Sugar Spike
While shrikhand contains significant sugar, strategic pairing and portion control can moderate the glucose impact:
- 🌰 Add crushed almonds or pistachios - Healthy fats and protein slow glucose absorption
- 🥄 Smaller portions (50-75g) - Reduces total sugar load by 50-60%
- ⏰ Timing matters - Eat after a protein-rich meal, not on empty stomach
- 🍃 Use sugar substitutes - Stevia or monk fruit reduce sugar by 80-100%
- 🥜 Pair with high-fiber foods - Combine with ground flaxseed or chia seeds
Homemade shrikhand with reduced sugar and added nuts provides the best blood sugar profile.
Cultural Significance
Shrikhand is an ancient Indian dessert dating back over 2,000 years, with roots in Gujarati and Maharashtrian cuisine.
In India:
- Traditional festival food served during Janmashtami (Krishna's birthday)
- Essential part of Gujarati and Marathi thalis
- Two main varieties: Gujarat (sweeter, saffron) and Maharashtra (tangier, with nuts)
- Often served with poori as "Shrikhand Puri" - a celebration meal
- Made from chakka (strained dahi) - zero-waste traditional method
Regional Variations:
- Gujarati Shrikhand: Sweet, saffron-infused, cardamom-flavored
- Maharashtrian Shrikhand: Nutty, less sweet, textured with dry fruits
- Amrakhand: Mango-flavored version popular in summer
- Fruit Shrikhand: Modern variations with strawberry, pineapple, or mixed fruit
Cultural Importance:
- Symbol of prosperity and celebration
- Served during weddings, religious ceremonies, and festivals
- Ayurvedic tradition values yogurt for cooling, digestive properties
- Represents sustainable food culture (utilizing entire milk product)
Compare & Substitute
Shrikhand vs Similar Desserts (Per 150g)
| Nutrient | 🥛 Shrikhand | 🍦 Ice Cream | 🍮 Kheer | 🧁 Greek Yogurt (Plain) |
|---|---|---|---|---|
| Calories | 270 kcal | 330 kcal | 240 kcal | 150 kcal |
| Protein | 8g | 4g | 6g | 17g |
| Carbs | 40g | 38g | 36g | 9g |
| Sugar | 32g | 28g | 30g | 7g |
| Fat | 10g | 18g | 9g | 5g |
| Calcium | 200mg | 150mg | 180mg | 220mg |
| Probiotics | Yes (live cultures) | No | No | Yes (live cultures) |
| Best For | Balanced dessert with probiotics | Rich, indulgent treat | Traditional rice dessert | High-protein, low-sugar option |
Frequently Asked Questions
Is shrikhand good for weight loss?
Shrikhand is not ideal for weight loss due to high sugar (32g per 150g serving) and moderate calories (270). However, strategic consumption can work.
Best practices for weight loss:
- Small portions only (50-75g = 90-135 calories)
- Make homemade with stevia or reduced sugar (saves 100+ calories)
- Eat as post-meal dessert, not standalone snack
- Limit to once weekly as a controlled indulgence
- Add protein powder to increase satiety
Better alternatives: Plain Greek yogurt with berries (120 calories, 17g protein, 5g sugar).
Can diabetics eat shrikhand?
Diabetics should approach shrikhand cautiously due to high sugar content (32g per serving, equivalent to 8 teaspoons).
Tips for diabetics:
- Choose unsweetened or sugar-substitute versions (stevia, monk fruit)
- Very small portions only (50g maximum = 16g carbs)
- Always pair with protein or healthy fat to slow absorption
- Never on empty stomach - only after protein-rich meals
- Monitor blood sugar 2 hours after eating
- Best timing: after lunch rather than dinner
Recommendation: Make your own with sugar-free sweeteners and monitor individual response. Consult your healthcare provider for personalized advice.
How much protein is in shrikhand?
A standard serving of shrikhand (150g) contains 8 grams of protein from concentrated strained yogurt (chakka).
Protein comparison:
- Regular yogurt (150g): 6g protein
- Shrikhand (150g): 8g protein (33% more)
- Greek yogurt (150g): 17g protein (best option)
- Paneer (50g): 9g protein
The straining process removes whey, concentrating protein. Adding nuts can boost protein to 12-15g per serving, making it more substantial for muscle maintenance.
What are the main health benefits of shrikhand?
Key Benefits:
- Digestive Health: Live probiotics support gut microbiome and digestion
- Bone Strength: 200mg calcium (20% DV) supports bone density
- Protein Source: 8g protein for muscle maintenance
- Vitamin B12: Essential for nerve function and energy (0.6mcg)
- Easier Digestion: Lactose is partially broken down by fermentation
- Mineral Rich: Provides phosphorus, magnesium for multiple body functions
Ayurvedic Perspective: Cooling properties, beneficial for digestion, supports immunity when consumed in moderation.
Is shrikhand healthier than ice cream?
Yes, shrikhand is generally healthier than ice cream in several ways:
Advantages over ice cream:
- Contains probiotics (ice cream doesn't have live cultures)
- Higher protein (8g vs 4g per serving)
- Better calcium absorption
- Lower saturated fat (10g vs 18g)
- No artificial additives in homemade versions
- Easier to digest for lactose-sensitive individuals
Considerations:
- Both are high in sugar (32g vs 28g)
- Both should be occasional treats, not daily foods
- Calorie content similar (270 vs 330 per serving)
Best practice: Choose homemade shrikhand with reduced sugar for maximum health benefits while satisfying sweet cravings.
How can I make shrikhand healthier at home?
Healthy Modifications:
- Reduce Sugar by 50-75%: Use stevia, monk fruit, or jaggery (saves 100-150 calories)
- Add Protein Powder: Mix unflavored whey/plant protein (boosts to 20g protein)
- Use Low-Fat Yogurt: Reduces fat by 40% (saves 60 calories)
- Add Ground Nuts: Pistachios, almonds increase healthy fats and protein
- Include Chia Seeds: Adds omega-3s and fiber for better satiety
- Use Saffron and Cardamom: Natural flavors reduce need for sugar
- Add Probiotics: Mix in probiotic powder for enhanced gut health
Simple Recipe:
- 2 cups strained yogurt (chakka)
- 2-3 tbsp jaggery or stevia to taste
- 1/4 tsp saffron, 1/4 tsp cardamom
- 2 tbsp chopped pistachios/almonds
- Result: ~180 calories per serving vs 270 traditional
Can pregnant women eat shrikhand?
Yes, pregnant women can safely eat shrikhand with proper precautions - it offers valuable pregnancy nutrition.
Benefits during pregnancy:
- Calcium (200mg): Supports fetal bone and teeth development
- Protein (8g): Essential for fetal growth and maternal tissue repair
- Vitamin B12: Prevents neural tube defects
- Probiotics: Reduces pregnancy constipation, supports immunity
- Easy to digest: Good option when appetite is low
Safety precautions:
- Use only pasteurized yogurt (avoid raw milk versions)
- Ensure fresh preparation and proper refrigeration
- Consume within 24 hours of making
- Wash hands thoroughly before preparation
- Limit portion to 100g due to sugar content
Always consult your healthcare provider regarding dietary choices during pregnancy.
When is the best time to eat shrikhand?
Best timing depends on your goal:
- Weight Management: After lunch as dessert (better insulin response than evening)
- Muscle Gain: Post-workout within 2 hours (protein for recovery, sugar replenishes glycogen)
- Diabetes: Mid-afternoon after protein-rich meal, never on empty stomach
- Digestion: After lunch rather than dinner (easier digestion during active hours)
- General Health: As occasional treat 1-2 times weekly, not daily
Avoid: Late night (high sugar disrupts sleep), on empty stomach (causes glucose spike), immediately before workout (heavy to digest).
