Hung curd bowl with fruit and nuts — 264 kcal, and where they actually are

The verdict

The vegetarian breakfast this site was missing — every other vegetarian breakfast option tops out around 14 g protein. This clears 18.

Component by component

Per 150 g hung curd + 1 banana + 1 tbsp mixed nuts/seeds. Estimates, not yet verified against IFCT 2017.

Hung curd (strained dahi)

150 g · ~150 g

Carbs5 g

Protein14 g

Fat3 g

Fibre0 g

Straining regular dahi for a few hours removes the whey and roughly doubles the protein per 100 g — it's the same milk, just concentrated. Regular unstrained dahi is closer to 3.5 g protein per 100 g, worth knowing if you're swapping one for the other.

Computed from compiled from published nutrition sources for homemade hung curd from toned milk (~9 g protein, ~60 kcal per 100 g after straining) — not yet independently checked against a primary IFCT lookup

Worth eating

Banana

1 medium · ~100 g

Carbs23 g

Protein1 g

Fat0 g

Fibre3 g

Carries most of the carbohydrate in this bowl. Swap for a lower-sugar fruit if that matters for your goal.

Computed from standard reference figure for one medium banana

Mixed nuts or seeds

1 tbsp · ~15 g

Carbs3 g

Protein4 g

Fat7 g

Fibre1 g

Adds texture and a real protein contribution, not just decoration.

Computed from standard reference figure for 15 g mixed peanuts/seeds

Worth eating

Three ways to fix it

Ordered by what you give up.

Option 1 · As is−0

This is already the fix — no tier needed.

If mornings have been the weak point of hitting a protein target on a vegetarian diet, this is the specific thing that changes that.

Taste cost: None

Option 2 · Higher protein version−-60

200 g hung curd instead of 150 g.

Adds roughly 5 g more protein for about 30 kcal. The 'saves' figure here is negative on purpose — this tier costs a few more calories in exchange for more protein, which is the right trade on a high-protein target.

Taste cost: None

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