Nutritional Facts of Curd Rice, South Indian Curd Rice Recipe, Calories in Curd Rice, South Indian Curd Rice Recipe

by Tarla Dalal
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How many calories does one serving of Curd Rice have?

One serving of Curd Rice gives 376 calories. Out of which carbohydrates comprise 148 calories, proteins account for 34 calories and remaining calories come from fat which is 168 calories.  One serving of Curd Rice provides about 19 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Curd rice recipe. Curd rice is staple in South Indian meals.In South India, the Kheer and mithai are served at the start of a meal. It is the Curd Rice that comes at the end, as a flavourful and soothing finish to a traditional spread.

At the same time, it is also a comforting one-dish mealthat is satiating and refreshing, with its cool flavour and homely aroma. 

Many people consider Curd Rice to be the best dish to carry along to schoolwork or travel

Easy to make, this wholesome dish is made by mixing rice with curds and tempering it with mustard and green chillies. Allow the rice to cool slightly before adding the curds, to avoid the curds from splitting.

Is Curd Rice Recipe healthy?

Yes and No, on if curd rice is healthy. Curd rice is made of curd plus rice and Indian spices with a bit of urad dal. This could almost be a meal by itself. 

Let's see what good.

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. 

Our position on rice.

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Can Diabetics, Heart patients and over weight individuals have curd rice?

This curd rice needs to be modified for individuals with health problems. Replace the white rice with brown rice and add some vegetables to it. Have this as an occasional treat only under your doctors advice. When adding rice try and avoid any other carbohydrate in the same meal. Also try and use low fat curds instead of full fat curds if you have been advised to keep your lipid levels under control. We know thats hard but you need some fibre in the rice. Try our lemon rice made with brown rice .

Even better there is curd brown rice which is far healthier than regular curd rice. This recipe will also counter acidity

Curd Brown Rice
Curd Brown Rice

Can healthy individuals have curd rice?

Yes, they can have curd rice but in limited quantity. Also you would want to add carbs to your meal with curd rice. Try and pair with some protein rich food. Having too many carbs can lead to weight gain. 

Curd rice is high in

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

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

3. Phosphorous Phosphorous works closely with calcium to build bones.  

How to burn 376 calories that come from Curd Rice?

Walking (6 kmph) = 1hr 53 mins

Running (11 kmph) = 38 mins

Cycling (30 kmph) = 50 mins       

Swimming (2 kmph) = 1hr 4 mins

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

Value per serving% Daily Values
Energy376 cal19%
Protein8.5 g15%
Carbohydrates36.9 g12%
Fiber1.8 g7%
Fat18.7 g28%
Cholesterol20 mg5%
Vitamin A397.3 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C3.3 mg8%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)13.6 mcg7%
Calcium272.1 mg45%
Iron0.6 mg3%
Magnesium60.5 mg17%
Phosphorus231.3 mg39%
Sodium28 mg1%
Potassium161.2 mg3%
Zinc0.6 mg6%
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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