Calories in Dahi (Yogurt): Nutrition, Portions, and Diet Tips
Calories in Dahi (Yogurt): Nutrition, Portions, and Diet Tips
Dahi (Yogurt) has 61.0 kcal per 100 g, and 1 cup (about 245 g) gives you 149.4 kcal. In that same 100 g you also get protein 3.5 g, carbohydrate 4.7 g, and fat 3.2 g. If you are counting calories for weight management, the two figures to remember are 61.0 kcal per 100 g and 149.4 kcal per cup, because they tell you exactly how a bowl of dahi fits into your daily total.
Nutrition Facts for Dahi (Yogurt)
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Dahi (Yogurt), per 100 g | 61.0 | 3.5 | 4.7 | 3.2 |
| Dahi (Yogurt), 1 cup (about 245 g) | 149.4 | 8.6 | 11.5 | 7.8 |
The figures come from USDA FoodData Central for Yogurt, plain, whole milk (fdcId 171284). Plain, whole milk dahi is the kind most households set at home in a clay pot or plastic tub, with no sugar or fruit stirred in. The protein in it is useful because protein helps you feel satisfied after a meal, and it matters when you are trying to keep portions under control. The carbohydrate 4.7 g and fat 3.2 g per 100 g show that dahi is a balanced food rather than a pure protein source. When you look at one full serving of 1 cup (about 245 g), the totals rise to protein 8.6 g, carbohydrate 11.5 g, and fat 7.8 g, which is a meaningful part of a meal rather than a small side.
Dahi (Yogurt) Portions in Pakistani Kitchens
In most Pakistani homes dahi is served as a katori with lunch or dinner, spooned over biryani and pulao, or turned into raita with the meal. The serving used on this page is 1 cup (about 245 g), which is closer to a full bowl than to a light spoonful. At 61.0 kcal per 100 g, dahi is not a heavy food on its own, but the size of your bowl still decides your total intake. If your katori holds less than 245 g, you will naturally take in less than 149.4 kcal, and if you refill the bowl a second time, the calories stack up quietly. The same applies to raita. Dahi mixed with onion, cucumber, or mint still carries the same base calories, so the portion of dahi you spoon into the mix is what matters most. Many people also eat dahi with paratha or with a plate of rice and daal, so it helps to think of the bowl as one part of the plate rather than as an extra item that does not count. Measuring one portion as 1 cup (about 245 g) for a few days is an easy way to learn what your usual katori actually holds.
Dahi (Yogurt) Compared With Other Foods
Dahi and Full Cream Milk are very close in energy. Dahi (Yogurt) has 61.0 kcal per 100 g, and Full Cream Milk also has 61.0 kcal per 100 g, with 1 glass (about 244 g) coming to 148.8 kcal. A glass of Lassi is a little lighter at 56.0 kcal per 100 g, and 1 glass (about 250 g) gives 140.0 kcal. So compared with 149.4 kcal for 1 cup (about 245 g) of dahi, the glass of milk at 148.8 kcal and the glass of lassi at 140.0 kcal are in the same range. The choice between them usually comes down to how you serve them. Sweet lassi with sugar added is a different item from the plain version recorded here, and that is worth keeping in mind when you track your day.
Is Dahi (Yogurt) Good for Weight Loss?
Dahi (Yogurt) can fit well into a calorie controlled diet, but it is not a magic item that changes your weight on its own. What decides the outcome is your total daily calories and the size of your portion. One serving of 1 cup (about 245 g) is 149.4 kcal, which is easy to budget into most eating plans, while two or three servings can push the day higher without you noticing. The protein 8.6 g in a full serving helps with fullness, which can make it easier to stop eating when you are satisfied. Think of dahi as a practical, everyday food that supports a steady habit of sensible portions, and let your overall intake do the work.
How to Eat Dahi (Yogurt) Wisely
- Keep one serving in mind as 1 cup (about 245 g), worth 149.4 kcal, and use the same bowl each day so your estimate stays honest.
- Serve dahi with vegetables, daal, or a modest plate of rice instead of building the whole meal around it, since the rest of the plate adds calories too.
- Use plain dahi when you can. Sugar, cream, or sweet syrups change the calorie picture, while the figures on this page, 61.0 kcal per 100 g, are for plain, whole milk dahi.
- If you enjoy dahi with paratha or biryani, keep the dahi portion fixed and let it balance the richer parts of the meal rather than adding to them.
Who Should Be Careful
People living with diabetes, those who are pregnant, and anyone with kidney or heart conditions should ask a doctor before making dahi a large part of their daily diet. This page gives general food information only, and a qualified doctor can advise on the portion that suits your health and medicines.
FAQ
How many calories are in Dahi (Yogurt)? Dahi (Yogurt) has 61.0 kcal per 100 g. A serving of 1 cup (about 245 g) contains 149.4 kcal.
Is Dahi (Yogurt) better than milk or lassi for a diet? All three are close in energy. Dahi (Yogurt) and Full Cream Milk are both 61.0 kcal per 100 g, with 1 glass (about 244 g) of milk at 148.8 kcal, while Lassi is 56.0 kcal per 100 g and 1 glass (about 250 g) is 140.0 kcal. Pick the one you enjoy most and keep the portion steady.
How much dahi should I eat in a day? There is no single right answer, because your daily calorie budget depends on your body, activity, and goals. Starting with 1 cup (about 245 g), which is 149.4 kcal, is a simple reference point you can adjust.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly alongside our all products range. For more food entries see Pakistani food calories, read the DRAP safety guide, learn about Clinicaly, or contact our team.
Data source: USDA FoodData Central, Yogurt, plain, whole milk, fdcId 171284. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.