Nutritional Facts of Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk, Calories in Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk

by Tarla Dalal
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How many calories does one cup Basic Homemade Curd have?

One cup  Basic Homemade Curd using cows milk gives 142 calories or one tablespoon 17 calories. Out of which carbohydrates comprise 37 calories, proteins account for 27 calories and remaining calories come from fat which is 77 calories.  One cup Basic Homemade Curd provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Basic Homemade Curd recipe |  cow's milk dahi | how to make cow's milk dahi at home| healthy cow's milk dahi | with 15 amazing images.

homemade curd using cow's milk recipe is a protein and calcium rich fare which can be devoured by kids and adults both. Its soft creamy texture is suitable for senior citizens too. Learn how to make cow's milk dahi.

Making curd is a skill that every Indian must acquire because it forms an integral part of Indian meal – be it served by itself or in the form raita and pachadi! The key to making good homemade curd using cow's milk cow's milk dahi at home is to use a good sample or culture to ferment the milk. Further, depending on the season and the temperature, you need to keep it aside to set for the said time.

To make homemade curd using cow's milk, boil the milk and cool it slightly. Whisk the curds in a steel bowl, add the warm milk and whisk well. Cover it with a lid and keep aside until the curds set (approximately 5 to 6 hours). During the cold climate, place inside a cupboard or closed oven to set and it might take 10 to 12 hours. Refrigerate after the curds have set and use as required.

Healthy cow's milk dahi is not only tasty but packed with good health too, especially if it is made with pure cow’s milk. The proteincalcium and phosphorus it lends aids in bone strengthening. Its pro-biotic property aids in soothing the stomach and very effective for the digestive system. It is also less on fat count as compared to full fat milk or buffalo’s milk. So depending on the amount of fat allowed, weight-watchersdiabetics and heart patients can make their choice of including this dahi in their diet. They can also opt for low fat curd, which is made from 99.7% fat free milk. 

Cow's milk dahi is easy to make. It can be enjoyed plain, or used to make recipes like KadhiButtermilkDhoklas, etc. You can also serve it with healthy recipes like Oats Khichdi or Multigrain Thepla to make a complete wholesome and nourishing meal.

Tips for homemade curd using cow's milk. 1. A sample of store-bought curd does not work most of the time. You need a sample of homemade curd. If you have some homemade curd you made the previous day, well and good, else try to get a sample from a friend or neighbour – you need just a tablespoon-full. 2. Refrigerate the curd after it is ready so that it gets a little thicker.

Is Basic Homemade Curd using cows milk healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and over weight individuals have Homemade Curd ?

No, this recipe is not good for diabetics, heart and weight loss. Use low fat milk to make the curd for diabetics, heart and weight loss. Or follow this low fat curds recipe

Low Fat Curds
Low Fat Curds

Can healthy individuals have Homemade Curd?

Yes, this is healthy. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

One cup  Basic Homemade Curd using cows milk is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.

3. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables.

4. Vitamin C :  Vitamin C is a great defence against coughs and colds.

5. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

6. Phosphorus Phosphorous works closely with calcium to build bones.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 17 calories that come from one of cup Basic Homemade Curd using cows milk?

Walking (6 kmph) = 5 mins

Running (11 kmph) = 2 mins

Cycling (30 kmph) = 2 mins       

Swimming (2 kmph) = 3 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per cup% Daily Values
Energy142 cal7%
Protein6.7 g12%
Carbohydrates9.1 g3%
Fiber0 g0%
Fat8.6 g13%
Cholesterol1.1 mg0%
Vitamin A116.7 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.4 mg36%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C4.1 mg10%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)17.4 mcg9%
Calcium254 mg42%
Iron0.4 mg2%
Magnesium1.3 mg0%
Phosphorus188.7 mg31%
Sodium147.3 mg8%
Potassium286 mg6%
Zinc0.7 mg7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk
 on 11 Oct 20 01:01 PM

I''m a nutrition and dietetics student and i also refer to Nutritive values of Indian food by C. Gopalan, but the values here are differing.
Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk
 on 08 Oct 20 06:24 PM

from where have you taken these nutritive values?
| Hide Replies
Tarla Dalal    These nutritive values are from ''Nutritive Values of Indian Foods'' by C. Gopalan.
09 Oct 20 09:17 AM
Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk
 on 10 Jun 20 02:34 PM

Your 1 cup is equivalent to how many grams?
| Hide Replies
Tarla Dalal    1 cup is 200 ml, the standard measuring cup available in the market.
09 Oct 20 09:14 AM
Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk
 on 17 May 20 08:31 PM

minimum rating one can give is 1 star, i would have given lesser if possible. you are providing nutritional value for 1 tbsp (table spoon). Is this a standard measure?? please provide the nutritional value in terms of standard units such grams, ml etc. otherwise its waste of your effort and also peoples time.
| Hide Replies
Tarla Dalal    Hello Umesh, The Nutritive values have been updated per cup measure.
26 May 20 06:59 PM