Difference Between Curd and Yogurt: A Dietitian’s Guide for Indian Households

In Indian households, curd or "dahi" is a staple. But walk into any modern grocery store today, and you'll also find shelves lined with yogurt in various flavors, types, and health claims. So, what exactly is the difference between curd and yogurt? Are they the same thing? And more importantly, which one is better for your health?

As a practicing dietitian with over 16 years of experience, here’s my expert take on the difference between curd and yogurt for the Indian audience.

Understanding the Difference Between Curd and Yogurt

What is Curd (Dahi)? Curd is made by adding a small amount of old curd (starter culture) to warm milk and allowing it to ferment naturally at room temperature. The bacterial strains involved are not standardized and vary depending on the environment and milk quality.

• Homemade

• Contains lactic acid bacteria (varying strains)

• Mildly sour in taste

• Digestive and cooling in nature

What is Yogurt? Yogurt is made in a controlled environment using specific bacterial cultures, mainly Lactobacillus bulgaricus and Streptococcus thermophilus. It's often produced commercially and comes in several types: plain, Greek, probiotic, and flavored.

• Industrially fermented

• Contains standardized probiotic cultures

• May have added flavors, sugar, or fruit

• Texture can be creamy or thick (Greek)

Nutritional Comparison: Difference Between Curd and Yogurt

Note: Greek yogurt typically has double the protein content.

Health Benefits and the Difference Between Curd and Yogurt

Curd:

• Aids digestion

• Natural coolant (ideal for Indian summers)

• Good for skin and hair

• Easily available and inexpensive

Yogurt:

• Supports gut health more effectively (especially probiotic types)

• Can improve lactose digestion

• Aids weight loss and muscle maintenance (especially Greek yogurt)

• Suitable for those with mild lactose intolerance

Which One Should You Choose? The Practical Difference Between Curd and Yogurt

• If you prefer natural, local, and cost-effective, stick with homemade curd.

• If you're targeting specific gut health benefits, opt for plain probiotic yogurt.

• For those into fitness and muscle repair, Greek yogurt is a protein-rich option.

Common Myths About the Difference Between Curd and Yogurt

• "Curd is the same as yogurt" — No, the bacterial strains differ.

• "All yogurt is healthy" — Flavored yogurts can be high in sugar.

• "Only Western diets include yogurt" — Yogurt has been part of Middle Eastern and Indian fusion diets for decades.

My Dietitian’s Take on the Difference Between Curd and Yogurt

For everyday Indian meals like parathas, pulao, or khichdi, curd is an excellent pairing. For gut health or post-workout recovery, Greek or probiotic yogurt makes a great add-on. Always read the label and choose plain, unsweetened versions when possible.

Final Word: Difference Between Curd and Yogurt in Indian Diets Both curd and yogurt have their place in a healthy Indian diet. The key is to choose the right one based on your health goals, digestive needs, and lifestyle.

Need help choosing the right foods for your gut, hormones, or PCOS?

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