Greek yoghurt vs hung curd: Which is healthier, higher in protein, and better for gut and bone health

Many assume Greek yoghurt and hung curd are the same because both are thick, creamy, and made by straining curd. However, as nutritionist Dr. Neha Chawla explained on X, the two differ significantly in how they’re made and what they offer nutritionally. Hung curd is simply regular curd with water removed, fermented using variable bacterial strains. Greek yoghurt, on the other hand, is produced with specific thermophilic bacteria under controlled conditions, giving it a distinct texture, taste, and higher nutrient density. Its industrial straining process also yields almost double the protein content of hung curd, making it a better option for fitness, muscle recovery, and satiety. Despite their similar look, they’re scientifically worlds apart.

Greek yoghurt isn’t just a healthy snack — it’s a kitchen staple. Its creamy texture and mild tang make it ideal for smoothies, dips, salad dressings, desserts, and even as a substitute for sour cream or mayonnaise. It fits seamlessly into both sweet and savory dishes while adding a protein boost.

Hung curd is popular in traditional Indian recipes like shrikhand, raita, and sandwich spreads. While it offers great flavour and probiotic benefits, its lower protein density makes it less efficient for those seeking a high-protein diet or weight management goals.



Bacterial strains and fermentation: Key difference between Greek yoghurt and hung curd

Fermentation is the most crucial factor that sets Greek yoghurt apart from hung curd. Hung curd is simply homemade curd whose excess water, or whey, has been drained using a muslin cloth. The curd itself is fermented with naturally occurring or variable strains of Lactobacillus bacteria. Because these bacterial strains vary from batch to batch, the fermentation process lacks uniformity, which affects the texture, taste, and nutritional consistency.

Greek yoghurt, on the other hand, is made in a controlled environment using two specific thermophilic bacterial strains — Streptococcus thermophilus and Lactobacillus delbrueckii subsp. bulgaricus. These bacteria thrive at higher temperatures and are carefully chosen to produce consistent fermentation results. This precise method not only enhances the flavour and creaminess of Greek yoghurt but also impacts its nutritional structure, making it metabolically superior.

Greek yoghurt is not the same as hung curd! ❌

I've seen many people claiming "Don't waste money on Greek yogurt, just make hung curd at home."

I get it. The intention to save money is valid, but this advice is nutritionally and scientifically flawed.

Need to set the record… https://t.co/9RbvBHjnhQ

— Dr Neha Chawla || FreeGym (@thestrongdoc) October 3, 2025

Hung curd vs Greek yoghurt: protein content and health benefits

When it comes to protein, Greek yoghurt clearly outperforms hung curd. The difference comes down to the way whey is removed during production. In homemade hung curd, the straining process is simple — curd is tied in a cloth and left to drip. While this removes some whey, it still retains a significant amount, keeping the protein concentration relatively moderate at about 8–12 grams per 100 grams.

Greek yoghurt, however, goes through an industrial straining process that removes almost all the whey. In some cases, manufacturers even add milk solids to further increase the protein content. The outcome is a product with around 15–20 grams of protein per 100 grams — almost double that of hung curd.

This high-protein content makes Greek yoghurt particularly valuable for people focused on fat loss, muscle recovery, and improved satiety. Protein slows digestion, keeping you full for longer, and helps maintain lean muscle mass — crucial for anyone following an active or fitness-oriented lifestyle.


Greek yoghurt vs hung curd : Texture, digestion, and nutrient consistency

The controlled fermentation process in Greek yoghurt also influences its texture and how the body metabolises it. The standardised bacterial culture creates a smooth, thick texture and a balanced tangy flavour. This consistency ensures that every serving delivers a predictable nutrient profile, something hung curd cannot guarantee.

From a metabolic standpoint, Greek yoghurt digests more slowly, helping regulate blood sugar levels and promote sustained energy. Hung curd, while still nutritious, lacks this slow-digesting advantage because of its higher water and lower protein content.


Greek yoghurt or hung curd: Which one should you choose

Greek yoghurt’s superiority doesn’t end with protein. According to Healthline and several clinical studies, it is rich in essential nutrients such as vitamin B12, zinc, selenium, calcium, and magnesium. These nutrients play critical roles in immune support, cell repair, and bone health. Regular consumption of Greek yoghurt has even been linked to improved bone density and a reduced risk of osteoporosis, thanks to its strong mineral composition.

Hung curd, while beneficial and easier to make at home, cannot match this nutrient density. The unregulated fermentation process often leads to fluctuating nutrient levels and a less stable probiotic population.

Both Greek yoghurt and hung curd contain beneficial bacteria that promote gut health , but the type and quality of probiotics make a key difference. The specific live cultures used in Greek yoghurt not only aid digestion but also contribute to a healthier gut microbiome, which influences everything from immunity to mood regulation.

Because hung curd is fermented using naturally occurring bacteria that vary with temperature, time, and milk quality, it offers less consistency in probiotic concentration. Greek yoghurt’s standardized fermentation, on the other hand, ensures a balanced and reliable dose of gut-friendly bacteria in every serving.




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