Homemade curd, or dahi, is a staple fermented dairy dish originating from the Indian subcontinent. It is prepared by setting warm milk with a small amount of active curd culture to create a creamy, mildly tangy side. Typically eaten daily, it accompanies flatbreads, rice dishes, or curries during lunch and dinner.
Vegetarian Gluten-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Fair
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 l Pasteurized Whole Milk (1.03 kg)
- 1 tbsp Plain curd (15 g)
- Ingredients in total: 1.05 kg
- Weight lost in cooking: 45 g (mostly water boiling off)
- Net weight (cooked): 1 kg · 4 servings of about 250 g
Method
- Pour 1 litre of pasteurized whole milk into a medium heavy-based pan and set it over medium heat.
- Bring the milk to a gentle boil, stirring occasionally so it does not scorch at the bottom, then remove the pan from the heat as soon as it begins to foam up.
- Allow the milk to cool down until it is lukewarm; it is at the right temperature when you can comfortably keep a clean finger submerged in it for 10 seconds.
- Whisk 1 tablespoon of plain curd in a small bowl until smooth, add it to the warm milk, and stir well for a minute to mix the starter evenly throughout.
- Transfer the milk into a clean glass or ceramic container, cover with a lid, and place it in a warm, undisturbed spot for 6 to 8 hours until it sets completely.
- Once fully set and firm, transfer the container to the refrigerator for at least 2 hours to chill before serving chilled alongside spicy curries or warm flatbreads.
Nutrition
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Calories | 159 kcal | 63.8 kcal |
| Protein | 8.55 g | 3.42 g |
| Water | 219 mL | 87.6 mL |
| Sodium | 112 mg | 45 mg |
| Total Carbohydrates | 12.1 g | 4.84 g |
| Total Fat | 8.37 g | 3.35 g |
| Sugar | 12.6 g | 5.03 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Iron | 0.079 mg | 0.032 mg |
| Calcium | 296 mg | 118 mg |
| Magnesium | 26.2 mg | 10.5 mg |
| Potassium | 346 mg | 138 mg |
| Iodine | 60 mcg | 24 mcg |
| Phosphorus | 220 mg | 88 mg |
| Zinc | 1 mg | 0.4 mg |
| Chloride | 269 mg | 108 mg |
| Selenium | 9.62 mcg | 3.85 mcg |
| Copper | 0.026 mg | 0.011 mg |
| Fluoride | 0.008 mg | 0.003 mg |
| Manganese | 0.008 mg | 0.003 mg |
| Molybdenum | 13.1 mcg | 5.24 mcg |
| Chromium | 0.79 mcg | 0.32 mcg |
Fats
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.26 g | 0.1 g |
| Saturated Fat | 4.87 g | 1.95 g |
| Cholesterol | 26.2 mg | 10.5 mg |
| Monounsaturated Fat | 2.12 g | 0.85 g |
| Omega-3 Fatty Acids | 0.21 g | 0.083 g |
| Polyunsaturated Fat | 0.52 g | 0.21 g |
| Omega-6 Fatty Acids | 0.31 g | 0.12 g |
| DHA (Docosahexaenoic Acid) | 3.9 mg | 1.56 mg |
| EPA (Eicosapentaenoic Acid) | 7.76 mg | 3.11 mg |
| ALA (Alpha-Linolenic Acid) | 0.19 g | 0.078 g |
| Arachidonic Acid | 7.84 mg | 3.14 mg |
| Medium-Chain Triglycerides | 0.84 g | 0.33 g |
| Omega-9 Fatty Acids | 2.22 g | 0.89 g |
Fibre
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Fiber | 0 g | 0 g |
| Soluble Fiber | 0 g | 0 g |
| Insoluble Fiber | 0 g | 0 g |
Vitamins
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 1.17 mcg | 0.47 mcg |
| Vitamin D | 3.35 mcg | 1.34 mcg |
| Vitamin C | 0.019 mg | 0.008 mg |
| Folate (B9) | 13.1 mcg | 5.26 mcg |
| Niacin (B3) | 0.23 mg | 0.093 mg |
| Vitamin A | 119 mcg RAE | 47.8 mcg RAE |
| Thiamin (B1) | 0.12 mg | 0.048 mg |
| Vitamin B6 | 0.094 mg | 0.038 mg |
| Riboflavin (B2) | 0.44 mg | 0.18 mg |
| Pantothenic Acid (B5) | 0.98 mg | 0.39 mg |
| Vitamin E | 0.18 mg | 0.073 mg |
| Vitamin K | 0.78 mcg | 0.31 mcg |
| Biotin (B7) | 9.07 mcg | 3.63 mcg |
| Beta-Carotene | 18.3 mcg | 7.32 mcg |
Others
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Choline | 37.4 mg | 15 mg |
| Leucine | 842 mg | 337 mg |
| Lysine | 683 mg | 273 mg |
| Polyphenols | 0 mg | 0 mg |
| Methionine | 215 mg | 85.8 mg |
| Oxalates | 0 mg | 0 mg |
| Threonine | 374 mg | 150 mg |
| Tryptophan | 120 mg | 48.1 mg |
| Valine | 575 mg | 230 mg |
| Flavonoids | 0 mg | 0 mg |
| Histidine | 233 mg | 93 mg |
| Lutein / Zeaxanthin | 0.003 mg | 0.001 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 416 mg | 166 mg |
| Purines | 0.31 mg | 0.12 mg |
Proteins
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Isoleucine | 517 mg | 207 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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