Yogurt curry

Dinner

Item Rating: 68/100

1 serving (200 grams) contains 150 calories, 8.0 grams of protein, 6.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		7.1 g	9%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		470.6 mg	20%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	1.2 g	4%
	Sugars	9.4 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		235.3 mg	18%
Iron		0.6 mg	3%
Potassium		294.1 mg	6%

* 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

🍯 Low sugar

Source of Calories

Fat: 63 cal (37.2%)

Protein: 37 cal (21.9%)

Carbs: 70 cal (41.0%)

About Yogurt curry

Yogurt curry, also referred to as 'Dahi Curry' or 'Kadhi', originates from Indian cuisine and is a tangy, spiced dish made by combining yogurt, gram flour (besan), and aromatic spices. It is often served with rice or flatbreads and is particularly popular in Northern and Western India. Nutritionally, yogurt curry is a source of probiotics, protein, calcium, and important vitamins like B12 and riboflavin. The addition of gram flour contributes additional fiber, iron, and plant-based protein, making it a wholesome dish. Its moderate calorie profile varies based on preparation methods, portion size, and the addition of vegetables or fritters.

Health Benefits

• Supports gut health due to the probiotics found in yogurt, which maintain a healthy digestive system.
• Provides calcium and vitamin D, essential for maintaining strong bones and teeth.
• Contains B vitamins (including riboflavin and B12) which support energy production and the nervous system.

Dietary Considerations

Allergens: Contains dairy (yogurt), gluten (depending on flour used), legumes (gram flour)

Suitable for: Vegetarian, low-fat diets (if made from low-fat yogurt)

Not suitable for: Vegan (unless made with dairy alternatives), lactose intolerant (unless lactose-free yogurt is used)

Selection and Storage

Store in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to avoid curdling. Avoid freezing, as yogurt's texture may change.

Common Questions About Yogurt curry Nutrition

What are the key nutritional values of yogurt curry?

A standard serving of yogurt curry (1 cup) contains around 100-150 calories, depending on the type of yogurt and added ingredients, with 4-8 grams of protein. It is also a good source of calcium, probiotics, and B vitamins, particularly B2 and B12, which are beneficial for bone health and metabolism.

Is yogurt curry suitable for a low-carb or keto diet?

Traditional yogurt curry can fit a low-carb diet if made with unsweetened, full-fat yogurt and low-carb vegetables. However, it is not ideal for a strict keto diet unless extra fats like ghee or coconut oil are added and starchy ingredients, like rice or potatoes, are avoided.

What are the health benefits of eating yogurt curry?

Yogurt curry supports gut health due to its probiotic content, which promotes a balanced microbiome. The yogurt provides calcium and protein, aiding in bone and muscle health, while spices like turmeric and ginger can have anti-inflammatory properties.

What is the recommended portion size for yogurt curry?

A typical recommended portion size for yogurt curry is 1 cup (about 240 ml). This amount provides a balanced serving of protein, fats, and carbs while leaving room for additional side dishes like vegetables or a grain, depending on your dietary needs.

How does yogurt curry compare to similar dishes, like coconut curry?

Yogurt curry is lower in fat and calories compared to coconut curry, as yogurt contains less fat than coconut milk. However, coconut curry provides higher levels of medium-chain triglycerides (MCTs) for energy. Yogurt curry has a tangier flavor profile, while coconut curry is creamier and richer.

Data Sources & Scientific References