Curd

Yogurt (plain yogurt from whole milk) is 81% water, 9% protein , 5% fat, and 4% carbohydrates , including 4% sugars (table). A 100-gram amount provides 406 kilojoules (97 kcal) of dietary energy. As a proportion of the Daily Value (DV), a serving of yogurt is a rich source of vitamin B12 (31% DV) and riboflavin
 (23% DV), with moderate content of protein, 
phosphorus, and selenium (14 to 19% DV; table).