Yogurt / Curd (Plain Whole Milk): Carbs, Protein, Fat & Calories
One serving of yogurt / curd, plain whole milk (1 cup (245 g)) has 11.5 g carbs (11.5 g net), 8.6 g protein, 8.1 g fat and 149 calories. Change the amount below to calculate any portion.
* Based on a 2,000-calorie diet. Rounded averages from USDA FoodData Central.
Yogurt / Curd (Plain Whole Milk) by serving size
| Serving | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| 1 cup (245 g) | 149 | 11.5 g | 11.5 g | 8.6 g | 8.1 g |
| 1 oz (28 g) | 17 | 1.3 g | 1.3 g | 1 g | 0.9 g |
| 100 g | 61 | 4.7 g | 4.7 g | 3.5 g | 3.3 g |
Key facts
- 30% of its calories come from carbs, 22% from protein and 48% from fat — it is mainly a fat food.
- One serving (1 cup, 245 g) is 0.8 carb choices (15 g each) — useful for diabetes carb counting.
- One serving (1 cup, 245 g) has 5.1 g saturated fat — 26% of the daily value.
Compare with other eggs, dairy & plant protein (per 100 g)
| Food | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| Egg (Whole) | 143 | 0.7 g | 0.7 g | 12.6 g | 9.5 g |
| Egg White | 52 | 0.7 g | 0.7 g | 10.9 g | 0.2 g |
| Milk (Whole) | 61 | 4.8 g | 4.8 g | 3.2 g | 3.3 g |
| Milk (2%) | 50 | 4.8 g | 4.8 g | 3.3 g | 2 g |
| Greek Yogurt (Plain Nonfat) | 59 | 3.6 g | 3.6 g | 10.2 g | 0.4 g |
| Yogurt / Curd (Plain Whole Milk) | 61 | 4.7 g | 4.7 g | 3.5 g | 3.3 g |
| Cottage Cheese (2%) | 84 | 4.3 g | 4.3 g | 11 g | 2.3 g |
| Cheddar Cheese | 403 | 1.3 g | 1.3 g | 24.9 g | 33 g |
| Mozzarella (Part-skim) | 254 | 2.8 g | 2.8 g | 24.3 g | 15.9 g |
| Paneer | 321 | 3.6 g | 3.6 g | 25 g | 25 g |
| Tofu (Firm) | 144 | 2.8 g | 0.5 g | 17.3 g | 8.7 g |
| Whey Protein Powder (typical) | 400 | 10 g | 10 g | 80 g | 5 g |
Frequently asked questions
How many carbs are in yogurt / curd, plain whole milk?
One serving of yogurt / curd, plain whole milk (1 cup, 245 g) has 11.5 g of carbohydrate, including 0 g of fiber, so 11.5 g net carbs. Per 100 g it has 4.7 g carbs (4.7 g net).
How much protein is in yogurt / curd, plain whole milk?
One serving of yogurt / curd, plain whole milk (1 cup, 245 g) has 8.6 g of protein (17% of the daily value). Per 100 g it has 3.5 g of protein.
How much fat and how many calories are in yogurt / curd, plain whole milk?
One serving of yogurt / curd, plain whole milk (1 cup, 245 g) has 149 calories and 8.1 g of fat, of which 5.1 g is saturated. Per 100 g: 61 calories and 3.3 g fat.
Is yogurt / curd, plain whole milk keto-friendly?
Yes — yogurt / curd, plain whole milk has only 4.7 g net carbs per 100 g, which fits easily into a keto limit of 20–50 g net carbs a day.
Calculators
- Carb Counter — add yogurt / curd, plain whole milk to a meal and track carbs and net carbs.
- Protein Calculator — how much protein you need per day.
- Fat Calculator — your daily fat and saturated fat limits.