Compare
Curd / dahi (toned milk) vs Greek yogurt / hung curd (plain)
Gram for calorie, Curd / dahi (toned milk) carries less protein per kcal than Greek yogurt / hung curd (plain) — 6.9 g protein for 98 kcal against 13.5 g for 119 kcal. For fat loss, where protein-per-calorie matters most, Greek yogurt / hung curd (plain) is the better lever. For muscle gain, where total protein grams matter more than the calorie cost, Greek yogurt / hung curd (plain) wins with 13.5 g against 6.9 g. On cost, Curd / dahi (toned milk) is the cheaper way to hit a protein target — ₹34.8 per 20 g protein versus ₹66.7. Neither is "bad" — Curd / dahi (toned milk) is a dairy item and Greek yogurt / hung curd (plain) is a dairy item, so the honest answer is usually "both, on different days," not a single winner.
Side by side
| Metric | Curd / dahi (toned milk) | Greek yogurt / hung curd (plain) |
|---|---|---|
| Serving | 1 katori (150 g) | 1 katori (150 g) |
| Calories | 98 | 119 |
| Protein g | 6.9 | 13.5 |
| Carbs g | 6.9 | 6 |
| Fat g | 4.7 | 4.5 |
| Cost per serving | ₹12 | ₹45 |
| Best for muscle gain | ✓ | |
| Best for fat loss | ✓ | |
| Best for budget | ✓ |
Questions people ask
- Which has more protein, Curd / dahi (toned milk) or Greek yogurt / hung curd (plain)?
- Curd / dahi (toned milk) has 6.9 g protein per serving; Greek yogurt / hung curd (plain) has 13.5 g. Greek yogurt / hung curd (plain) is ahead in absolute grams.
- Which is better for fat loss?
- Greek yogurt / hung curd (plain) carries more protein per calorie, which tends to help with satiety on a calorie deficit — but total daily calories still decide the outcome.
- Which is cheaper per gram of protein?
- Curd / dahi (toned milk) is the cheaper source of protein between the two, at current Indian retail prices.