Is Yogurt (curd) good for your health condition?
Plain whole-milk yogurt (curd, dahi) is a fermented dairy food eaten on its own or with rice. Sweetened yogurts are very different from plain ones.
Nutrition per 100 g
| Calories | 61 kcal |
|---|---|
| Protein | 3.5 g |
| Carbohydrate | 4.7 g |
| Sugars | 4.7 g |
| Fibre | 0 g |
| Fat | 3.2 g |
| Saturated fat | 2.1 g |
| Cholesterol | 13 mg |
| Sodium | 46 mg |
| Potassium | 155 mg |
| Purines | 7 mg per 100 g |
Source: USDA FoodData Central (SR Legacy), entry "Yogurt, plain, whole milk". Purines: USDA and ODS-NIH Database for the Purine Content of Foods, Release 2 (2025).
Quick guide by condition
| Diabetes or prediabetes | Usually fine in normal portions |
|---|---|
| High blood pressure | Low in salt |
| High cholesterol | Watch the portion |
| High uric acid or gout | Low purine: usually fine |
| Weight loss goal | Low in calories |
This guide only uses the nutrient numbers above (rules explained on How it works). It is general information and does not know your medicines, test results or portion size.
Common questions
Can people with diabetes eat yogurt (curd)?
Going by its sugar and carbohydrate numbers, the general guide is: usually fine in normal portions. Portion, cooking method and what you eat it with all change the effect on blood sugar, so check with your doctor or dietitian before changing your diet.
Is yogurt (curd) OK for high uric acid or gout?
Purine level: 7 mg per 100 g. General guide: Low purine: usually fine. Purine tables describe the food, not your body, so ask your doctor what is right for you.
Is yogurt (curd) good for high blood pressure?
Sodium is 46 mg per 100 g. General guide: low in salt. Salt added during cooking often matters more than the food itself.