One Amul cheese cube (about 25 g) gives around 80 calories, ~5 g protein, ~6.5 g fat, and roughly 400 mg sodium, so it’s dense in dairy protein and salt.
Calories
Protein
Sodium
Single Cube Snack
- Grab straight from pack.
- Pair with cucumber slices.
- Good for quick salt hit.
1 cube ~80 kcal
Melted On Roti
- Grate 1–2 cubes.
- Melt on hot roti or paratha.
- Adds creamy salt and protein.
Street-style melt
Veggie Sandwich
- Grate 2 cubes.
- Mix with onion, capsicum, chilli.
- Toast till bubbly.
Cafe snack feel
What You Get In One Amul Cheese Cube
An Amul cheese cube is a compact block of processed cheddar-style cheese that weighs around 25 g. A single cube brings about 80 kcal, close to 5 g protein, roughly 6.5 g fat, less than 1 g carbs, and in the ballpark of 400 mg sodium. This tiny portion packs flavor and salt, so people tend to bite it plain or grate it over hot paratha, toast, or a veggie sandwich during tiffin.
The same cheese measured at 100 g shows about 311–314 kcal, 20 g protein, 25–26 g total fat, around 16 g saturated fat, about 1.5 g carbs, and roughly 1.2–1.4 g sodium (1,200–1,400 mg). That fat-to-protein ratio tells you this cube leans rich and salty, closer to processed cheddar than fresh paneer. The melt is smooth because emulsifying salts hold the fat and water together inside the cheese matrix.
| Nutrient | 1 Cube (~25 g) | Per 100 g Pack Data |
|---|---|---|
| Energy (kcal) | ~80 kcal | 311–314 kcal |
| Protein | ~5 g | 20 g |
| Total Fat | ~6.5 g | 25–26 g |
| Saturated Fat | ~4 g | ~16 g |
| Carbs / Sugar | <1 g | ~1.5 g |
| Sodium | ~400 mg | ~1,200–1,400 mg |
Those numbers line up with the nutrition panel that Amul shares for its processed cheese range: roughly 314 kcal energy, 26 g total fat, 20 g protein, and close to 1,400 mg sodium per 100 g. When you scale that panel down to a cube, you get a salty, calorie-dense bite that travels well in a tiffin and melts fast in a pan or microwave.
Calories And Macros Per Cube
On calories, one cube brings the energy of a modest biscuit or a mini laddu, but in a form built on dairy fat and casein protein, not sugar. The fat sits near 6–7 g per cube, most of it saturated (around 4 g), which is why the mouthfeel stays creamy even once the cube cools in a lunch box. The protein lands close to 5 g per cube, so two cubes slide into the 10 g range. That helps kids, gym goers, or late-night snackers plug a protein gap without cooking.
The carb count sits under 1 g per cube. So the texture comes mainly from fat and milk solids, not starch or added sugar. That’s why grated cube melts stretchy on hot roti or toast and browns fast under a grill. The browning comes from milk proteins and leftover lactose caramelizing in heat.
Why Sodium Feels High
Processed cheese needs emulsifying salts to stay smooth and sliceable. That salt shows up as sodium: around 400 mg per cube and roughly 1,200–1,400 mg per 100 g. Food labels in India benchmark sodium against a daily limit of about 2,000 mg sodium (around 5 g salt) for an average adult. Put bluntly, three cubes can push you past 1,000 mg sodium by themselves, which is half of that daily yardstick.
Public health groups and Indian regulators keep warning that packaged snacks and processed foods add up fast because most adults in India already take in well above the 5 g salt per day guideline from the World Health Organization, and intake often clears 10–12 g salt per day. That high baseline is linked to high blood pressure and heart trouble across the country. A salty cube here and a salty pickle there feels tiny, but sodium stacks across the day, which is why salt reduction keeps coming up in national heart-health messaging.
Is One Cube A Good Snack For Protein?
Short answer: yes, but context matters. One cube lands near 5 g of dairy protein, which is decent for a bite that small. That amount lines up with about half a glass of toned milk in terms of protein, yet it fits in a jeans pocket. The flip side is fat and sodium. The call here isn’t “eat cheese cubes all day,” but “use one or two cubes to round out a meal that’s mostly veg, dal, or roti so you bump protein without drowning the plate in ghee or oil.”
Protein Quality Compared With Paneer And Slices
Paneer (fresh cottage cheese) gives milk protein with lower sodium, but you’ve got to cut, season, and heat it. Processed cubes bring that salty cheddar kick instantly, which helps kids finish sandwiches and parathas without extra chutney or ketchup.
Amul slices sit in the same ballpark on macros per 20 g slice: around 60 kcal, ~4 g protein, ~5 g fat, and under 1 g carb. The cube just concentrates the same story in a chunk you can grate or pop whole. You’re trading convenience and flavor for more saturated fat and sodium per bite, so portion control matters even more for adults watching blood pressure.
When A Cube Works Best
Here are moments where a cube earns its place:
- Breakfast rush: grate one cube over hot poha or upma in place of extra oil.
- Work tiffin: pack cucumber, carrot sticks, and a single cube instead of fried pakoda.
- Post-workout bus ride: pair two cubes with a banana and water to land near 10 g protein fast.
Each move uses the cube as a salty protein add-on, not the main plate. Think “cheese as seasoning,” not “cheese as the meal.”
Amul Cheese Cube Nutrition Basics For Daily Meals
This section walks through how those dairy blocks slide into breakfast, lunch, and night snacking without blowing past fat or sodium targets. It also shows where a cube fits if you’re watching blood pressure or weight.
How Much Is “Too Much” In A Day?
Let’s say a day sits near the 2,000 mg sodium limit printed on Indian labels. One cube lands close to 400 mg sodium. Two cubes double that. Throw in pickles, chips, or instant noodles and you’re already nudging past half the daily sodium budget before dinner. This is why many dietitians tell people with high blood pressure to cap processed cheese at one cube in a sitting and fill the rest of the plate with fresh veg, dal, whole roti, grilled paneer, or plain curd instead of more packaged salty sides.
Fat is the next lever. Per 100 g, Amul lists about 25–26 g total fat with ~16 g saturated fat, which is a big slice of the daily saturated fat allowance shown on Indian packs. That doesn’t make cheese “bad”; it just means the rest of the day should lean on fiber-rich veg, lean dal, sprouts, dhokla, idli, or grilled fish instead of deep-fried snacks or heavy cream sauce.
Amul’s own panel shows around 20 g protein per 100 g, plus calcium in the mid-300 mg range. Dairy calcium supports bone and dental strength through school years and later life. You’re getting that benefit along with salt and fat, so portion sense still matters. You don’t need to ditch cubes; you just don’t want to stack them on top of already salty packaged food all day.
You can see why pack labels frame this cheese as a processed dairy food that should stay chilled and get finished within shelf life, not a free-pour topping. FSSAI asks brands to show per-serve numbers and %RDA on pack so shoppers can see how fast sodium, fat, and saturated fat climb. That label math helps buyers decide if a snack is a once-in-a-while add-on or a daily habit they plan into the day.
Smart Pairings So The Cube Works For You
Here are simple pairings that keep taste high without blowing intake targets. The Amul processed cheese data backs the calorie and macro counts, and shows about 314 kcal, 26 g fat, and 20 g protein per 100 g, plus sodium near 1,400 mg. Amul processed cheese data reflects that salty, high-protein profile.
- Stuffed paratha trick: grate half a cube into cooked spinach or mashed paneer instead of a full cube. You still get salty melt without loading extra sodium.
- Cheese chilla: whisk besan, chilli, and onion, cook like an omelette, then shave one cube across the top right before folding. You stack protein from besan and cheese while keeping oil low.
- Tomato soup swirl: blitz tomato, garlic, and black pepper, then drop grated cube at the end so it melts. No need for cream.
Sodium load is where you need the most awareness. The FSSAI 2,000 mg sodium benchmark lines up with WHO advice to stay under about one teaspoon of salt per day to help control blood pressure and heart risk across India. FSSAI 2,000 mg sodium limit appears on nutrition labels, and health agencies keep pointing out that Indians often eat double that amount per day in total salt, which is linked to widespread hypertension.
| Meal Idea | Cubes Used | Approx kcal / Protein |
|---|---|---|
| Cucumber sticks + 1 cube | 1 | ~80 kcal / ~5 g protein |
| Grated on 2 rotis | 2 | ~160 kcal / ~10 g protein |
| Masala veggie toastie | 2 | ~160 kcal / ~10 g protein |
| Instant noodle bowl + cube | 1 | ~80 kcal / ~5 g protein |
Practical Takeaway On Amul Cheese Cubes
Here’s the plain read. One cube is a tidy protein bump with rich taste. Two cubes start to push sodium and saturated fat up, fast. Past two cubes in one meal, you’re sailing blind on salt unless the rest of that plate stays fresh and low in packaged masala.
If you like the flavor hit, treat a cube like a seasoning block, not the full main. Grate half a cube into a paratha mix, or melt one cube into dal fry right before serving instead of pouring a spoon of ghee. You’ll still grab protein, calcium, and that cheesy pull while keeping sodium closer to the 2,000 mg line that Indian labels print for an average adult.
That’s the sweet spot: enjoy the melt, watch the salt, and let fresh veg, fruit, legumes, and lean protein carry the rest of the plate so the cube feels like a boost, not the base.