Amul Butter Milk Nutritional Value | Quick Health Facts

Plain Amul buttermilk gives about 29 kcal per 100 ml, around 1.5 g protein, low fat, and a salty punch, so it sips light but still adds sodium.

Amul Buttermilk Nutrition Facts And What That Means

Amul sells salted buttermilk, often called chaas or masala chaas, in ready-to-drink packs. A standard spiced 100 ml pour gives about 29 calories, 1.5 g fat, 1.8 g carbs, and 1.5 g protein. A common 200 ml tetra pack lands near 57 calories, about 3 g fat, 3.6 g carbs, and 3 g protein. Sodium is the part that jumps out: one 200 ml pack can sit around 500 mg of sodium, which is close to a fourth of a full day salt target for adults who aim near 2000 mg sodium per day. That salty edge is what makes the drink feel reviving on a hot afternoon, but it is also the number to watch.

Compared with sweet lassi, the salted drink is lean on sugar. The listed sugars in the plain salted pack line up with the natural milk sugars and not extra table sugar. That keeps the calorie count low while still giving that sour dairy tang from cultured milk. Light fat plus light sugar plus a pinch of protein gives you a snack drink that can take the edge off mid day hunger without pushing a big calorie load. You get a cold, savory sip that slips into a lunch box, cooler bag, or office drawer with no prep time.

Nutrient Per Serving	100 ml Spiced Chaas	200 ml Pack
Energy (kcal)	29	57
Total Fat (g)	1.5	3.0
Saturated Fat (g)	1.0	1.9
Carbohydrate (g)	1.8	3.6
Total Sugars (g)	1.8	3.6
Protein (g)	1.5	3.0
Sodium (mg)	250	500
Cholesterol (mg)	4	8

The label on Amul spiced chaas lists milk solids, iodised salt, and a spice blend with cumin and other condiments. The pack also shows zero added sugar and zero trans fat, which fits the chilled salty taste you get in a dhaba style chaas and lines up with Amul product info. That tells you this drink is built as a light savory hydrator, not a dessert lassi.

So where does that profile sit in daily eating? The calorie load in one chilled 200 ml carton lines up with a small fruit like half a banana, and the protein sits close to half an egg. The fat is mostly milk fat, and the drink lands far below a creamy lassi or flavored milk shake. You get tang and salt without a dessert level sugar blast. The flip side is sodium. A 500 mg hit in one go can matter for people who track blood pressure or try to cut salt. Global health bodies call for less than 2000 mg sodium per adult per day, which is under 5 g table salt, to help manage long run blood pressure. We’ll expand on that in a bit.

How Amul Buttermilk Fits Into Daily Calories

This drink slots in as a light mini meal, not a full meal. You can sip it mid morning, pair it with roti and sabzi at lunch, or use it as a cooler after spicy dinner. The cultured milk and spice make it feel filling for a short window because of lactic acid tang and a touch of fat on the tongue. The protein is not huge, but it beats plain lime soda or cola by a mile. Many shoppers treat one carton like a bridge snack that tides them over until they can sit down for real food.

Calories Per Glass

A home glass pour is often near 250 ml. That math lands close to 70 calories, still tiny compared with a standard 250 ml cola that can cross 100 calories with a sugar rush. The lower calorie density comes from the base: buttermilk is mostly water plus cultured milk solids, not cream. The lactic ferment gives body and flavor without heavy cream. That lets you scratch a savory craving with far fewer calories than fried snacks or creamy shakes. It also means you can fit the drink into a calorie cut day without blowing the plan.

Protein Check And Satiety

Plain salted chaas is not a full protein shake, yet it does give steady dairy protein. One 200 ml pack gives around 3 g protein, which helps slow stomach emptying a little and keeps hunger calm for a short spell. Amul also sells a high protein version where a 200 ml pack claims 15 g protein and about 108 kcal. That high protein pack leans on added whey and lands closer to a mini post workout drink for folks who want muscle recovery on the go without carrying a shaker bottle. You can treat that one like a pocket shake during travel or after gym, since 15 g protein in 108 kcal is a nice protein to calorie ratio for muscle repair.

Salt Load And Blood Pressure

The main watch point with ready salted chaas is sodium. A 200 ml pack can bring around 500 mg sodium. Public health drives in India echo the WHO sodium limit of less than 2000 mg sodium per day, which equals under one teaspoon of salt. Too much salt pulls water into the bloodstream and can push blood pressure up in salt sensitive people. If lunch already has papad, pickle, and salty curry, one more carton may not be the smartest call. Sip slowly, enjoy the chill, then switch the second drink to plain water, nimbu pani with less salt, or thin home curd with roasted cumin only.

When Packaged Chaas Hits The Spot

A cold carton on a humid day feels like instant relief. You get chilled liquid, a pinch of salt, and spices like cumin, ginger, or green chilli. That combo can help after a sweaty commute or a post workout walk when you feel drained and slightly light headed. The natural milk minerals, a small amount of dairy protein, and lactic ferment tend to sit gently in most stomachs compared with fizzy soda. Many people sip chaas to cool the mouth after spicy curry or biryani. The sour note from cultured milk also helps clear the tongue between mouthfuls of chilli heavy food.

Buttermilk also brings live or once live cultures from lactic acid bacteria. Those bacteria ferment lactose and give that mild sour taste. Traditional chaas in many Indian kitchens comes from thinning curd with cold water, whisking, and seasoning with cumin and salt. The packed version takes that same idea and makes it shelf stable so you can toss a tetra pack into a bag, then chill it later. You trade a tiny bit of fresh taste for grab and go ease, and you do not need to hunt for clean ice.

Who May Want To Slow Down

This drink is dairy. Anyone with lactose trouble, milk allergy, or doctor led dairy limits should tread with care. The same goes for people on strict sodium control plans. A single 200 ml pack of spiced chaas can sit around 500 mg sodium. That level sounds fine to many healthy adults, yet it can be a lot for a person with high blood pressure who already ate pickle and chips. Sodium pulls water, and more water in the bloodstream bumps pressure numbers in salt sensitive bodies. People who monitor pressure at home already know that salt days often show higher readings on the cuff in the evening.

Watch fat type too. The fat in regular chaas comes from milk fat. Saturated fat in one 200 ml carton sits near 1.9 g. That is not a large number, yet it still counts toward a daily sat fat budget if you drink multiple cartons plus ghee rich dishes the same day. Many adults in India stir ghee into dal, cook paratha with oil, and snack on fried namkeen, so the sat fat budget can fill fast before dinner hits. The high protein buttermilk line is lower in fat and leans on whey, so it suits people who want protein without much fat.

Who Is Drinking	Why It Helps	Watch Outs
Office Worker After Lunch	Cooling salty sip, mild protein keeps hanger away in long afternoon meetings	Pack sodium stacks with pickle and papad from the same thali
Gym Goer Post Workout	High protein model offers 15 g whey and about 108 kcal in one carton	Read label, some flavors carry added stabilizers and salt
Person With High BP	Cold chaas feels soothing and helps with salty cravings without fried snacks	500 mg sodium per 200 ml can blow past a tight 2000 mg daily sodium target by dinner time

How To Read The Label Before You Sip

Flip the pack and scan four lines: sodium per 100 ml, saturated fat per 100 ml, protein per 100 ml, and added sugar. Those four lines tell you almost everything you need if you plan to sip chaas daily. Do this check in store once and you will start spotting which packs fit your day and which ones feel salty or creamy just from one glance.

Sodium Per 100 Ml

A number near 250 mg sodium per 100 ml means the drink lands in the salty zone. That is normal for spiced chaas. It sharpens taste and helps with that instant hit of relief in hot weather. That same number also means you just drank a big slice of your daily salt budget. Health agencies in India repeat that an adult should try to stay under about 5 g salt per day, which equals 2000 mg sodium. Pick a lower salt drink when dinner already looks salty.

Saturated Fat Line

Look at the sat fat line, not just total fat. Milk fat is mostly saturated fat. One 200 ml pack sits near 1.9 g sat fat. That is small, yet if you chase it with butter naan, fried paneer, or cream rich gravy, the numbers climb. People watching cholesterol often keep sat fat controlled. Reading that tiny line on the back panel helps you see where you stand during the day.

Protein Line

A normal salted chaas pack lands near 3 g protein. That is modest yet helpful on a hectic day when real lunch got skipped. The high protein pack jumps to 15 g protein, which can tide you over from gym to dinner. That bump in protein can also aid muscle recovery for someone lifting weights or doing long runs in humid heat. Scan that number and match it to your day. If breakfast and lunch were low on dal, pulses, paneer, fish, egg, or meat, the 15 g carton can plug the gap without a blender.

Added Sugar Line

Plain salted chaas lists zero added sugar. Sweet lassi and fruit flavored drinks from the same chillers often pour in tablespoons of sugar. If you track blood sugar, pick the salted chaas with no added sugar and sip it slow. You get spice, sour dairy, and salt instead of a dessert drink that runs your glucose up mid afternoon. This simple switch keeps calories down and helps avoid a sharp crash an hour later.

The takeaway for shoppers is simple: cold chaas is a handy, light calorie drink with a salty kick and a touch of dairy protein. Read the sodium number, glance at sat fat, and choose the carton that lines up with your day, your blood pressure goal, and your next meal.