Curd vs haldi doodh: calories and protein compared
Short answer: for fat loss pick curd; for muscle gain haldi doodh does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Curd | Haldi doodh |
|---|---|---|
| Serving | 1 katori · 150 g | 1 glass |
| Calories | 90 kcal | 135 kcal |
| Protein | 5 g | 6 g |
| Carbs | 8 g | 15 g |
| Fat | 5 g | 6 g |
| Protein per 100 kcal | 5 g | 4.4 g |
| Calories from fat | 45% | 40% |
What the numbers say
- Haldi doodh has 45 kcal more a serving than curd. One serving of haldi doodh has the calories of about 1.5 servings of curd.
- Protein is about the same (5 vs 6 g).
- For protein per calorie, curd wins with 5 g per 100 kcal.
Which to pick
- Losing fat: Curd, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Haldi doodh, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.