Milk Vs Yoghurt Nutrition Facts: Which Is Better And A Healthier Alternative?

Updated at: Jul 17, 2020
Milk Vs Yoghurt Nutrition Facts: Which Is Better And A Healthier Alternative?

Milk Or Curd: Which is the most healthy option? Know the answer here!

Tavishi Dogra
Healthy DietReviewed by: Swati Bathwal, International Sports DietitianPublished at: Jul 17, 2020Written by: Tavishi Dogra

Milk Or Curd Which Is Better: You consume milk or yoghurt every day, but have you ever thought about which is the most healthy of the two. In India, we have a tradition of drinking one glass of milk at night and consuming curd with paranthas at breakfast. The health benefits of both are considerable. Milk is beneficial for bones and is rich in calcium. At the same time, yoghurt contains probiotics that are beneficial for our gut health and the immune system. Milk and curd also have the highest consumption among dairy product (most healthy option in milk and yoghurt). However, it can be quite challenging to distinguish between the two. You cannot say that the benefits of milk are more than the yoghurt (i.e. the second most popular dairy product). Both have many advantages at their respective levels, but here we will still tell you what can be the most healthy option of the two? 

What is more beneficial? Milk or yoghurt?

Yoghurt Nutrition Facts

Like milk, there are many types of yoghurt-like fat-free yoghurt, flavoured yoghurt, flavoured yoghurt etc. Curd can be consumed with food or even separately. With its unique taste and texture, yoghurt is more comfortable to digest than milk and keeps you full for a long time. Filled with good bacteria, yoghurt can help cleanse the digestive system. One ounce Greek yoghurt has about 12 grams of protein. You will be astonished to know that as per the USDA, 100 grams of yoghurt contains 106 mg of calcium. Regular yoghurt has about 15 to 17 grams of carbs while Greek yoghurt has 8 to 9 grams.

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Yoghurt has more protein, lactose, calcium as well as many vitamins than milk, so it is considered the best. Along with taste, it also has many such qualities, which gives you many health benefits. Yoghurt is a dairy product, which is made by bacterial fermentation of milk. Yoghurt is included in every food plate, and its various forms are:

  • Raita
  • Buttermilk

  • Kadhi
  • Lassi 

For this, the bacteria that are mixed with milk to make the curd. It occurs in milk as natural sugar. In this process, lactic acid is produced. It is a substance that thickens the milk protein and makes curd. Curd made from skimmed milk has low fat. Nowadays there are many such yoghurts in the market, in which many things are mixed, but still, the benefits of plain yoghurt are more. Water-soluble milk protein is called Whey protein, while insoluble milk protein is called casein. It contains a minimal amount of lactose.

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Nutrition Composition of Yogurt in 100 Gm Plain Yogurt 

  • Calories: 61 Cal
  • Water: 88%
  • Protein: 3.5 Gm
  • Carbs: 4.7 Gm
  • Sugar: 4.7 Gm
  • Fibre: 0 Gm
  • Fat: 3.3 Gm

Benefits of eating yoghurt

  • Helps to digest food: Pro-biotic yoghurt keeps the digestive system healthy, allowing your food to be absorbed quickly. Daily intake of curd gives you relief from stomach related diseases and also reduces blood loss. Besides, yoghurt with Bifidobacteria can reduce IBS symptoms and may help reduce constipation.
  • Strengthens bones: Osteoporosis is a condition in which human bones become weak. This disease is usually seen in puberty and old age. Phosphorus and calcium are found in dairy products, so milk and curd can reduce fever. The dairy product is associated with the thickness of bones, so consuming them strengthens bones. 
  • Helps in blood pressure and heart problems: Yogurt contains a significant amount of healthy fat, which is helpful for the heart. Eating it reduces the risk of abnormally increased high blood pressure and heart problems. According to research, regular intake of yoghurt can lower blood pressure in people who already have high blood pressure. However, the same results were revealed not only from curd but also from other milk products. Therefore, adding yoghurt in your diet daily will also strengthen your heart, which will keep you healthy. It also reduces the amount of cholesterol, which reduces the risk of stroke. 

Milk Nutrition Facts

According to Ayurveda, milk should only be combined with grains such as Dalia and oats. There are countless varieties of milk in the market, ranging from full cream, soy milk, single-toned to double toned milk and flavoured milk. Do you know what milk is known for? Due to the amount of potassium in it, it is known to build healthy bones and to keep high blood pressure in control. Milk contains nutrients, which will help you in the comparison between milk and curd. A 100-millilitre cow's milk has 3.2 grams of protein. There are 4.4 grams of fat, 4.9 grams of carbs and 72.8 calories. Keep in mind to never combine it with fruits or vegetables. 

Which of the two options is better?

There is not much variation in the nutritional value of milk and curd, yet milk has more nutrition than curd. Curd is also easier to digest than whey, with its unique properties of keeping the gut healthy and preventing infection. Spices like cinnamon and jeera powder can be added with yoghurt lots of fruits and vegetables. You can make both of them part of your daily diet to get more benefits. People suffering from bloating, constipation, arthritis, asthma should consume yoghurt and milk.

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