1 serving (100 grams) contains 61 calories, 3.5 grams of protein, 3.3 grams of fat, and 4.7 grams of carbohydrates.
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Nutrition Information
Calories |
146.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 31.2 mg | 10% | |
| Sodium | 110.6 mg | 4% | |
| Total Carbohydrates | 11.3 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.3 g | ||
| protein | 8.4 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 290.9 mg | 22% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 372.6 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dahi
Dahi, also known as yogurt in English, is a dairy product made by fermenting milk with bacterial cultures. Originating from the Indian subcontinent, it is a staple in South Asian cuisine and often used in savory dishes, desserts, or consumed plain. Dahi is a rich source of protein (3.5g per 100g), calcium (121mg per 100g), and probiotics, while being relatively low in calories (61 kcal per 100g). Its creamy texture and tangy flavor make it versatile in culinary applications. Furthermore, the probiotics support gut health and digestion, making it a popular choice for health-conscious consumers.
Health Benefits
- Supports gut health due to probiotics, which help maintain a healthy microbiome.
- Promotes bone health thanks to its calcium content, which contributes to strong bones and teeth.
- Provides high-quality protein (3.5g per 100g), aiding in muscle maintenance and repair.
Dietary Considerations
Selection and Storage
Dahi should be stored in a refrigerator at 4°C (39°F) and consumed within 5-7 days of opening. Avoid freezing, as it can alter texture and flavor.
Common Questions About Dahi Nutrition
Is dahi high in protein?
Dahi contains 3.5 grams of protein per 100 grams, making it a moderate source of protein. It is a good option for vegetarians looking to boost protein intake, especially when paired with other protein-rich foods like lentils or nuts.
Can I eat dahi on a keto diet?
Dahi can be included in a keto diet, but you need to monitor portion sizes as it contains 4.7 grams of carbs per 100 grams. Opt for full-fat dahi for better alignment with keto macros and ensure it fits your daily carb limit.
What are the health benefits of eating dahi?
Dahi is rich in probiotics, which support gut health and digestive function. It also provides key nutrients like calcium, protein, and vitamin B12. However, individuals with lactose intolerance should consume it cautiously or opt for lactose-free versions.
How much dahi should I eat per day?
A serving of 150-200 grams of dahi per day is generally considered healthy for most individuals. This amount provides a balanced intake of calories (90-120 kcal), protein, and probiotics without consuming excessive sugar or carbs.
How does dahi compare to Greek yogurt?
Dahi is less concentrated than Greek yogurt and typically contains less protein (3.5 g vs. ~8-10 g per 100 g). Greek yogurt is strained to remove whey, resulting in a thicker texture and higher protein content, but both are excellent sources of probiotics.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vitamin D: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsThis fact sheet discusses vitamin D, which is present in fortified dahi, and its health importance.
- Yogurt and gut function: A scientific overviewAmerican Society for NutritionThis peer-reviewed article explores the gut health benefits of fermented dairy products like dahi.
- Dietary Guidelines for Americans, 2020-2025: DairyU.S. Department of Health and Human ServicesThis section of the Dietary Guidelines emphasizes the role of dairy, including yogurt, in a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
