Curd or dahi, is an imperative part of the Indian diet since time immemorial. However, a new NRI cousin of curd, Greek yogurt, is making waves in India. It’s creamier texture and potentially sweeter taste have made it popular among many. But which one is better? Here’s a comprehensive comparison between Greek yogurt and traditional curd that reveals distinct differences in their nutritional profiles and health benefits.
Nutrient profile of Greek yogurt
Greek yogurt has gained popularity due to its unique preparation method. It is made by straining regular yogurt multiple times to remove excess whey, resulting in a thicker and creamier consistency. This process increases the protein content, making it beneficial for muscle repair and overall health, as supported by a study published in Nutrients.
Greek yogurt contains essential nutrients, including calcium, vitamin B12, and potassium, which support bone health, nerve function, and overall well-being. The presence of probiotics in Greek yogurt aids digestion and boosts the immune system. Its lower lactose content makes it more digestible for people with lactose intolerance.

Nutrient profile of curd
Traditional curd, also known as dahi, is produced by fermenting milk with Lactobacillus bacteria cultures. This fermentation process breaks down lactose, making it easier to digest. Homemade curd retains more natural fats, contributing to its creamy texture and rich flavor.
One significant advantage of homemade curd is its absence of preservatives, making it a healthier option compared to store-bought versions that may contain additives or artificial ingredients. It serves as an excellent source of probiotics, supporting improved digestion and immune system function.

Which one is better?
Greek yogurt has an upper hand when it comes to protein. While Greek yogurt offers higher protein content and is easier to digest for lactose-intolerant individuals, traditional curd provides essential probiotics and natural fats, making both dairy products valuable for different dietary needs.

The biggest misconception that people have is that Greek yogurt is healthier. In fact, a bowl full of curd in the afternoon is as good as your fancy yogurt. Even if you want to eat Greek yogurt, make sure you are consuming the plain variant since flavored Greek yogurts contain additives and sugar, which makes it high on calories. You can eat homemade curd if you are trying to lose weight. For weight management, both options can be effective. Greek yogurt's high protein content promotes satiety, while curd's probiotic properties support digestive health.
The choice between Greek yogurt and curd depends on individual health goals and preferences. Greek yogurt is recommended for those seeking higher protein intake and preferring a thicker texture. Traditional curd is ideal for individuals who prefer a lighter option rich in beneficial fats and probiotics.