The standard Amul salted butter pack lists 722 kcal, 80 g fat, 51 g saturated fat, and 836 mg sodium per 100 g, plus vitamin A.
Small Pat (5 g)
Toast Spread (10 g)
Full Block (100 g)
Thin Spread
- Pea-size on hot bread
- ~5 g portion
- Keeps salt lower
Portion Tip
Paratha Finish
- Spoon on top
- ~10 g portion
- Glossy, salty
Home Style
Pan Sizzle
- 1 tbsp in hot pan
- ~14 g portion
- ~7 g sat fat
One Spoon Load
Amul Butter Nutrition Facts Panel Breakdown
The label on the yellow foil block spells out numbers for day to day eating: 722 kcal per 100 g, 80 g total fat, 51 g saturated fat, 180 mg cholesterol, 836 mg sodium, and 650 micrograms vitamin A. This comes from the dairy co-op behind the pack, so it matches what shows up on store shelves in India and abroad.
Most people never eat 100 g of butter at once. A realistic swipe on toast sits closer to 5–10 g. That small swipe still lands about 36–72 kcal, and around 2.6–5.1 g saturated fat. That matters because public health advice asks adults to keep saturated fat under 10% of daily calories starting at age two, which works out to about 20 g per day on a 2,000 kcal pattern.
The same 5–10 g smear gives a salt hit too. Amul lists sodium at 836 mg per 100 g. That scales to ~42–84 mg sodium per toast swipe. Repeat rounds of buttered toast, buttered paratha, and butter in the pan can stack toward the 2,300 mg per day sodium cap in the Dietary Guidelines for Americans. You can see those raw pack numbers yourself in the Amul table butter data, which lists energy, fat, sodium, and vitamin A per 100 g.
| Nutrient (Per 100 g) | Amount On Pack | Why It Matters |
|---|---|---|
| Energy | 722 kcal | Dense calorie source; small spoon carries a lot of energy |
| Total Fat | 80 g | Main driver of flavour, browning, and mouthfeel |
| Saturated Fat | 51 g | Needs a cap under the saturated fat limit set by national diet advice |
| Cholesterol | 180 mg | Dairy cholesterol can show up in blood work for people with raised LDL |
| Sodium | 836 mg | Salted butter seasons food and also bumps daily sodium intake |
| Vitamin A | 650 mcg | Fat soluble nutrient tied to eyesight and skin |
| Carb / Sugar | 0 g | No lactose hit for most lactose sensitive folks, since butter is almost pure milk fat |
| Protein | 0.5 g | Trace only; butter is not a protein source |
Butter works so well in a pan because it is almost pure milk fat (about 80%), with only ~16% water and a pinch of milk solids and salt. High fat means fast browning for fried eggs, grilled toast, dosa, or corn on the cob. Salt in the block means you can skip salting the pan early on.
Vitamin A on the label stands out. Amul lists 650 micrograms vitamin A per 100 g. Dairy fat naturally carries retinol, and many Indian table butters also add vitamin A. That number lines up with the classic view of butter as a source of fat-soluble vitamins.
How Much Butter Serving Sizes Add Up
Portion size drives impact. The tiny peel-back hotel cup, the corner packet on airline meals, or the spoon dropped in a pan all look small to the eye. The label, though, is written for 100 g. A day rarely looks like 100 g. A day looks like lots of tiny hits that sneak past you.
Here is how common portions land:
Toast Swipe (About 5 g)
A 5 g scrape melts fast and soaks straight into bread. Call it 36 kcal, with around 3 g saturated fat and about 42 mg sodium. That single swipe is not a crisis, but a breakfast where every slice gets that swipe, plus a dollop in scrambled eggs, can push you toward the 20 g daily cap on saturated fat named in the saturated fat limit laid out by the Dietary Guidelines for Americans.
Paratha Finish (About 10 g)
Many home cooks drop a spoon of butter on top of a hot paratha right before serving. A spoon close to 10 g gives ~72 kcal, around 5 g saturated fat, and about 84 mg sodium. Do it twice in the same meal, and you are already past half of that ~20 g saturated fat headroom for a 2,000 kcal day.
Full Tablespoon Sizzle (About 14 g)
Pan frying an egg in butter or starting a dal tadka often means a rounded spoon. At 14 g, Amul gives ~100 kcal, 11 g total fat, 7 g saturated fat, and 115 mg sodium. That is about one third of that 20 g daily saturated fat allowance in one spoon, before cheese, ghee, or meat show up later in the day.
Now add sodium. The same spoon carries about 115 mg sodium. Public diet advice caps sodium at about 2,300 mg per day for most adults. Butter alone will not blow past that cap for most people, but salty chips, pickles, instant noodles, and restaurant gravies share that limit. Portion awareness helps you steer the full day load without feeling like you have to quit butter.
Salt, Vitamin A, And Ingredients
Salted table butter is not only fat. It also brings salt for punch, vitamin A for colour and eye health claims on pack, and tiny bits of milk solids that brown in the pan. This section breaks down those parts and gives a quick side by side look at other spreads near the same shelf slot.
Salt And Sodium Load
Amul prints sodium at 836 mg per 100 g on the wrapper. That comes mainly from added salt. Salt keeps the taste bold and also helps the block stay stable in the fridge. The tradeoff is that butter lands on the salty side compared with plain white butter, called makkhan, which shows 0 mg sodium per tablespoon in Amul’s own listing.
Why care about sodium at all? Diet advice asks adults to hold daily sodium under about 2,300 mg. Many people pass that line through packaged snacks, instant noodles, and restaurant meals before dinner even starts. Salted butter on every toast round or as the base of every fry-up just nudges that total higher.
Vitamin A Claim
The pack calls out 650 micrograms vitamin A per 100 g. Butter gets that number from milk fat and, in some cases, fortification. Vitamin A links to normal vision and skin, and dairy fat is a classic source. Parents sometimes lean on this angle. Fair point, but track salt and saturated fat while doing that, because both carry limits in mainstream diet guidance.
Ingredient List Snapshot
The classic yellow foil block keeps the ingredient line short: milk fat (about 80%), common salt, and curd cultures. No carbs, almost no protein, and practically no sugar. That is why butter melts clear, fries crisp, and tastes round and savoury instead of sweet. Peanut butter, by contrast, comes from ground peanuts, usually with a pinch of salt, and it brings fibre, plant protein, and no cholesterol.
| Spread (Per ~1 Tbsp / 14 g) | Calories / Sat Fat | Sodium / Protein |
|---|---|---|
| Salted Table Butter | ~100 kcal • 7 g sat fat | ~115 mg sodium • ~0 g protein |
| White Butter (Makkhan) | ~100 kcal • 7 g sat fat | 0 mg sodium • 0 g protein |
| Peanut Butter | ~82 kcal • ~1.4 g sat fat | ~64 mg sodium • ~3.5 g protein |
This table gives a handy kitchen check. Salted table butter leads the pack on saturated fat per spoon, plus it adds sodium. White butter drops sodium to almost zero, which helps people watching blood pressure. Peanut butter drops saturated fat per spoon and brings plant protein with no cholesterol, which lines up with heart guidance that calls for less saturated fat and more unsaturated fat.
Practical Takeaways For Daily Eating
Butter can stay in the kitchen. The trick is portion control and balance through the rest of the day. Small hits of salted butter bring flavour, browning, and that creamy mouthfeel that ghee alone sometimes misses. You just do not need a thick slab on every slice.
Use Thin Spreads
Spread a pea-sized pat while the bread is hot so it melts and spreads wider. That tiny pat can halve the spoon you normally drop, which trims both saturated fat and sodium without losing taste.
Swap In Peanut Butter Sometimes
Plant spreads like natural peanut butter bring protein, fibre, and mainly unsaturated fat, and they skip cholesterol. A spoon of peanut butter still packs calories, so you do not get a free pass, but its fat profile lines up better with mainstream heart guidance that calls for less saturated fat and more unsaturated fat.
Watch Total Day Saturated Fat
Scan the day, not just breakfast. Cheese, cream, fatty meat, and fried snacks all add saturated fat. A single tablespoon of salted butter already lands around 7 g saturated fat. The saturated fat limit for a 2,000 kcal day sits around 20 g total. That leaves room, but not a lot, for cheese and fried food later on. Salted butter is a flavour move, not a main course. Treat it like that, enjoy the taste, and you can keep it in steady rotation without blowing past common public health limits on saturated fat and sodium.