Curd (Dahi) calories
per katori, not per 100 g
90 kcal 1 katori — taken as 150 g — has about 90 calories, with 4.7 g protein, 4.5 g carbohydrate and 6.0 g fat. Two come to 180 kcal, three to 270 kcal.
Per 100 g, curd (dahi) carries 60 kcal and 3.1 g protein.
Serving assumed: 1 katori ≈ 150 g — set from full-cream cow milk, unsweetened. Change the portion and every number below changes with it.
Curd (Dahi) calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 150 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 90 kcal | 4.7 g | 4.5 g | 6.0 g | 0.0 g |
| 2 katori | 300 g | 180 kcal | 9.3 g | 9.0 g | 12.0 g | 0.0 g |
| 3 katori | 450 g | 270 kcal | 14.0 g | 13.5 g | 18.0 g | 0.0 g |
| 1 small bowl | 100 g | 60 kcal | 3.1 g | 3.0 g | 4.0 g | 0.0 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 katori (150 g) |
|---|---|---|
| Energy | 60 kcal | 90 kcal |
| Protein | 3.1 g | 4.7 g |
| Carbohydrate (available) | 3.0 g | 4.5 g |
| Fat | 4.0 g | 6.0 g |
| Dietary fibre | 0.0 g | 0.0 g |
What it takes to burn off 1 katori of curd (dahi)
Minutes of activity for a 70 kg adult to spend 90 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where curd (dahi) sits in an Indian plate
Among the 16 raita, chutney & sides entries on this site, curd (dahi) ranks 4th for protein (3.1 g per 100 g) and 13th for energy density (60 kcal per 100 g). The protein leader in the group is lehsun chutney at 5.0 g.
Protein supplies 21% of its energy, which is high for an Indian staple and the reason it keeps you full longer than the calorie count suggests. There is very little fibre here — 0.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 katori?
About 90 kcal for 1 katori, taken as 150 g (set from full-cream cow milk, unsweetened). Two come to roughly 180 kcal and three to 270 kcal. Per 100 g, curd (dahi) carries 60 kcal.
How much protein is in curd (dahi)?
3.1 g per 100 g, which works out to 4.7 g in 1 katori. That is 21% of the energy in this food, and ranks 4th of 16 in the raita, chutney & sides group on this site.
Is curd (dahi) good for weight loss?
At 60 kcal per 100 g it is on the lighter side, so portion size is forgiving. The protein share is high enough to be genuinely filling. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume set from full-cream cow milk, unsweetened. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from raita, chutney & sides, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.