Curd, home-set from full cream milk

One serving of Curd, home-set from full cream milk — 1 katori (150 g) — comes to 129 kcal, 4.8 g protein, 7.1 g carbs and 9 g fat. Scaled to 100 g it works out to 86 kcal and 3.2 g protein, which makes it not a meaningful protein source on its own for a dairy item. That single serving is about 8.6% of a 1,500 kcal day and 6.5% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.

Walking off Curd, home-set from full cream milk takes roughly 3,225 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹11 a serving it costs about ₹45.8 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, eggetarian. It works at breakfast, lunch, the evening snack slot and dinner. It's one of the cheaper ways to hit a protein target and commonly eaten on fasting days (Navratri/Ekadashi-style).

If you want variety without changing the macros much, the closest swaps in the dairy category are Butter, Chaas / buttermilk (salted, thin), Processed cheese slice, Curd / dahi (toned milk) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.