Greek Yogurt / Hung Curd: Benefits, Protein, Side Effects and Who Should Avoid It
Greek Yogurt vs Hung Curd vs Regular Curd
Regular curd (dahi): about 3-4 g protein per 100 g. Light and watery.
Hung curd: regular curd with the water (whey) drained out. Thick, with about 8-10 g protein per 100 g, depending on how long it hangs.
Greek yogurt: strained yogurt made commercially, with about 9-10 g protein per 100 g. Often slightly tangier and smoother.
For practical purposes, hung curd is a cheap, homemade version of Greek yogurt.
Nutrition (per 100 g, approximate)
Protein: about 9-10 g
Calories: about 60-100 kcal for low-fat versions, and about 100-130 kcal for full-fat
Fat: varies. Choose low-fat or full-fat depending on your goal.
Also contains: calcium, phosphorus, potassium, vitamin B12 and live bacteria (probiotics) if the culture is active
Values vary by brand and milk type, so check the label on packaged Greek yogurt. A good serving is 100-200 g (a small bowl), which gives about 10-20 g of protein.
Benefits of Greek Yogurt / Hung Curd
High protein for the calories. About double the protein of regular curd.
Keeps you full. Helpful for fat loss and for controlling snacking.
Supports muscle gain and recovery. Provides casein and whey proteins in a convenient form.
Good for gut health. Live cultures support healthy gut bacteria. Look for "live cultures" on packaged yogurt.
Strong bones. A good source of calcium and phosphorus.
Lower in lactose than milk. Draining the whey removes some of the lactose, so many mildly lactose-sensitive people tolerate it better. This varies from person to person.
Source of vitamin B12. Useful for vegetarians.
Versatile. Works as a dip, dessert base, marinade or breakfast bowl.
Who Can Eat It?
Beginners and gym-goers building muscle
People trying to lose fat on a calorie deficit
Vegetarians who need more protein
People who want a filling, healthy snack
Most healthy adults and older children
When to Eat It
Breakfast: with fruit, oats or nuts for a protein-rich start.
Post-workout: with fruit or honey for protein and carbs.
Snack: a small bowl keeps you full between meals.
With lunch or dinner: as raita or a dip.
At night: many people find it fine in small amounts. Traditional advice to avoid curd at night is a belief, not a proven rule. If it gives you a heavy stomach or cold symptoms, have it earlier.
Daily amount: 100-200 g is a good range for most people.
Best Combinations
With fruit (banana, berries, apple): adds fibre and vitamins.
With nuts and seeds (almonds, walnuts, chia): more protein and healthy fats.
With oats or muesli: a filling, balanced breakfast.
With honey or dates: a sweet option, but keep the amount small.
With cucumber, mint and jeera (raita or dip): a light, cooling side dish.
With roasted chana or sattu: a high-protein snack.
As a marinade (paneer or vegetable tikka): tenderises and adds flavour.
Choose plain, unsweetened. Flavoured yogurts often contain a lot of added sugar.
How to Make Hung Curd at Home
Take fresh, thick curd (full-fat or low-fat, as you prefer). Avoid sour curd.
Place it in a clean muslin cloth or a fine cotton cloth.
Tie the cloth and hang it over a bowl, or place it in a strainer over a bowl, in the fridge.
Let it drain for 4-6 hours for a soft texture, or 8-10 hours for thicker, cream-cheese-like curd.
Scoop out the thick curd and store it in the fridge. Use within 3-4 days.
Don't throw the drained whey away. Use it in rotis, dals or smoothies.
Common Myths
"Greek yogurt is a fancy imported food." Hung curd gives you almost the same thing at home, for much less.
"Curd makes you fat." Weight gain comes from total calories. Plain hung curd in sensible portions is filling and fits fat loss plans.
"Curd causes cold and cough." There is no solid scientific evidence for this. If it seems to trigger symptoms for you, avoid it when you're unwell.
"All yogurt is probiotic." Only yogurt with live active cultures is, and heating or pasteurising after fermentation can destroy them. Check the label.
"Flavoured Greek yogurt is healthy." Many have as much sugar as a dessert. Go plain and add your own fruit.
Who Should Avoid or Limit It?
Milk allergy: avoid completely.
Lactose intolerance: hung curd has less lactose than milk, but some people still react. Start with a small portion.
Kidney disease: dairy contains potassium and phosphorus, so follow your doctor's limits.
High cholesterol or heart disease: choose low-fat versions and ask your doctor.
Frequent acidity or acid reflux: the sourness and fat may trigger symptoms. Try a smaller amount.
Taking certain antibiotics or other medicines: calcium-rich foods can affect some medicines. Check with your doctor or pharmacist about timing.
Babies under 1 year: ask a paediatrician before giving yogurt or curd.
Vegans: dairy-free alternatives are below.
Vegan Alternatives
Soy yogurt (unsweetened): the highest in protein among plant yogurts.
Homemade hung soy curd: set soy milk with a starter and hang it like hung curd.
Coconut or almond yogurt: creamier but much lower in protein.
Tip: check labels for added sugar and for calcium and B12 fortification.
FAQs
How much protein is in 100 g Greek yogurt? About 9-10 g.
Is hung curd the same as Greek yogurt? Very similar. Greek yogurt is commercially strained, and hung curd is the homemade version.
Can I eat hung curd every day? Yes, 100-200 g a day suits most healthy people.
Is hung curd good for weight loss? Yes, in measured portions without added sugar.
Is Greek yogurt good for muscle gain? Yes, it is a convenient protein source.
How long does hung curd last? About 3-4 days in the fridge.
Which is better: Greek yogurt or regular curd? Greek yogurt has more protein. Regular curd is lighter and fine for everyday meals.
This article is for general information and not medical advice. Consult a doctor or dietitian if you have a health condition.
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