Curd Rice Benefits: Nutritional Value and Health Advantages
curd rice benefits

Curd Rice Benefits: Nutritional Value and Health Advantages

Curd rice is one of the traditional dishes of the Indian sub-continent hailing from South India. This combination of curd and rice has a long list of benefits such as aiding with weight loss and enhancing your mood.

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What do you get when you mix two of the most healthy food items into one dish? Curd rice is just that, a healthy, light meal option that is the combination of two very healthy ingredients. Made primarily using curd and rice (as if it was hard to decrypt!), curd rice is enjoyed across many states in India, but more so in the Southern states from where it originated. One of the main benefits of having curd rice is that it helps cool the body during the hot summers!

As a recipe that is quite easy to prepare, curd rice has been a common household dish for years. Curd rice is also sometimes considered fit and a great cure for managing illnesses related to the stomach.

Related Reading: We review products over days, and sometimes weeks, so you can shop better. Read our Best Packaged Dahi To Buy Review here.

curd rice with tadka
Indian Curd rice with carrots, pomegranate, and with an additional tempering of spices close-up on a plate.

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Rich in probiotics and protein, here are other wonderful health benefits of curd.

Top 8 Benefits of Having Curd Rice 

Some of the benefits of curd rice range from promoting weight loss to aiding digestion. This dish is light on the stomach and is a great option for weekday lunches. Eating curd rice does not make you feel sluggish or slow afterward, so when you are at work or want to eat something soothing on a hot summer day, opting for curd rice is a great choice.

1. Promotes Weight Loss

A fiber rich bowl of curd rice can fill your stomach and keep over-eating away which is the main cause for weight gain. Curd rice is an excellent meal option for weight loss. It is also a complete meal, not usually enjoyed with other curries or gravy-based dishes. So for those who like to eat rice, consuming curd-rice provides a guilt-free way of enjoying their favorite cereal, devoid of extra calories. If you follow portion control, curd rice is a great choice for a light, summer diet.

2. A Cool Treat For Summers

The mixture of curd and rice, especially when it is eaten cold, can be quite beneficial in maintaining the body’s internal temperature. This property makes it a wonderful treat during the months of summer, and also quite a healthy snack for a person who may be feeling unwell.

3. Helpful For Digestion

Thanks to the presence of curd, the dish is a rich source of probiotics making it beneficial for promoting digestive health. The bacteria called lactobacillus bulgaricus works on soothing the inner lining of the stomach and intestines, thus making the absorption of nutrients much easier.

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Curd Rice is great even in maintaining the balance of gut-friendly bacteria. It can improve our digestive tract. It also reduces acne by keeping the gut healthy. Curd benefits in reducing acne and pimples and gives flawless skin.

4. Provides Energy

You cannot talk about rice without talking about the carb content in it. Curd rice, of course as a rice-based dish, is loaded with carbs, which when ingested, are broken down by the digestive enzymes in our stomach and turned into small packets of energy, which is in turn used by our organs in order to function properly.

5. Great Mood Enhancing Capabilities

The protein content in curd rice, along with all the antioxidants, is quite useful when it comes to dealing with stress. The antioxidants, and especially proteins, are responsible for the secretion of a chemical called dopamine in the brain; it is this chemical that is responsible for simulating a pleasure response.

6. Can Be Beneficial For Blood Pressure

Unlike any other rice dish, curd rice is low on sodium, which is the very mineral responsible for constricting the veins and arteries, thus increasing the body’s blood pressure. Moreover, being rich in magnesium and iron, an intake of curd rice can further balance out the effects of salt that is already present in the bloodstream.

7. Helps In Brain Development

Curd rice contains nutrients that are responsible for the development of neurotransmitters. Curd rice contains neuroprotective enzymes that are responsible for protecting the neurotransmitters from free radicals, hence preventing old age-related mental health problems such as Alzheimer’s.

8. Helpful Against Irritable Bowel Syndrome

The resistant starch (a particular type of starch that is abundantly present in curd rice) is responsible for the healthy production of gut bacteria, which helps in keeping a healthy bowel movement without much variability.

curd rice served during lunch
Image by Pexels from Pixabay

Also Read: How To Set Dahi (Curd) The Right Away

Curd Rice Recipe

In addition to its taste and many health benefits, if there is one more thing that makes curd rice a popular dish, it is the fact that it is really quite easy to prepare. The simplicity of the dish makes it a popular dish made routinely across thousands of South Indian homes every day. It is one of those dishes that pack in simplicity along with an adequate amount of nutritional content.

Curd Rice Ingredients 

The basic ingredients that you’ll require in order to prepare curd rice are:

  • 1 cup rice
  • 2 cups curd
  • 1 tbsp cumin powder
  • 3-4 green chilies
  • 3-4 curry leaves
  • ½ cup Urad dal

Curd Rice Preparation 

Now that we have the complete list of ingredients required for the preparation of curd rice all that is left to do is to learn how to prepare it.

Very easy and quick recipe to make on hot and humid summer days! Curd rice is super delicious and nutritious! Not to mention how easy it is to prepare this Summer!

The steps for making it are:

Step 1:

Boil the rice and then let it cool down.

Step 2:

This boiled rice must be then stirred alongside curd and salt, and mixed well until you get the consistency as per your requirement.

Step 3:

Now the next step involves the cooking of the urad dal. In a pan, add a few tablespoons of oil, and carefully cook urad dal by adding cumin powder and curry leaves to the mix.

Step 4:

Wait until the dal turns brown, and then add it to the mixture of curd and rice. After mixing them well, top them off with some green chilies.

Step 5:

Now, it’s ready to Serve & Eat. Serve it Cold and Calm your body.

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Tired of making the same recipe with the curd? Try a variety of recipes with curd.

Curd Rice Nutritional Information 

Curd Rice Nutrition Facts (1 Cup – 225 g ):

Calories: 207

% Daily Value
Total Fat   3.2 g 5%
Saturated Fat   1.9 g 10%
Trans Fat   0 g
Cholesterol   11 mg 4%
Sodium   167 mg 7%
Potassium   233 mg
Total Carbohydrates   38g 13%
Dietary Fiber   0.5g 2%
Sugars  4.5g
Protein   6.1g
Vitamin A 37%
Vitamin C 4%
Calcium 12%
Iron 4%


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Know here whether curd is good for an upset stomach or not.

Frequently Asked Questions

Here are some interesting FAQs on the benefits of curd rice:

Curd rice is known for its numerous health benefits. It aids in digestion, thanks to the probiotics found in curd, which promote a healthy gut. The combination of rice and curd provides a good source of carbohydrates and proteins, making it a balanced meal. Curd rice also helps in cooling the body, making it an ideal dish for hot weather. Additionally, it can boost the immune system and improve overall digestive health.

Yes, curd rice can be beneficial for weight loss when consumed in moderation. Curd is low in calories and rich in proteins, which can help keep you feeling full for longer periods, reducing the tendency to snack. The probiotics in curd can also aid in digestion and improve metabolism. However, it is important to manage portion sizes and avoid adding excessive oil or ghee to the dish.

Curd rice is excellent for people with digestive issues. The probiotics in curd help maintain a healthy balance of gut bacteria, which is essential for proper digestion. It can soothe an irritated stomach and is often recommended for individuals with digestive problems such as constipation, diarrhea, or bloating. The soft texture of curd rice also makes it easy to digest, providing relief for an upset stomach.

Yes, curd rice can be consumed daily as part of a balanced diet. It provides essential nutrients such as calcium, vitamins, and minerals. However, it is important to ensure variety in your diet to get a comprehensive range of nutrients. For individuals who are lactose intolerant, consuming curd rice daily may cause discomfort, so it is advisable to monitor your body’s response and adjust accordingly.

Curd rice can boost the immune system due to the probiotics found in curd. These beneficial bacteria help maintain a healthy gut, which is closely linked to immune function. A healthy gut environment can better fight off infections and illnesses. Additionally, curd contains vitamins and minerals like calcium, vitamin D, and zinc, which are essential for maintaining a strong immune system.

The Bottom Line 

Curd rice, a dish that originated from the southernmost part of India is now widely considered to be a tasty treat during hot, sultry days. It is served cold and does justice as a wonderful remedy for digestive issues. Curd rice benefits are many. And the best part is that these are super easy and quick to prepare.

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