Amul Cheese Nutrition Information | Honest Label Facts

Amul processed cheese packs around 314 kcal, 26 g fat, 20 g protein, and about 1.4 g sodium per 100 g, so a small cube is calorie dense and salty.

Amul Cheese Nutrition Facts And Calories Per Serving

Calories, protein, fat, salt, and calcium all sit high in Amul processed cheese. You get dense energy in a bite, which is why cheese feels filling even in a thin slice. This section breaks down macros, minerals, and serving sizes so you can see what lands on your plate.

The label on Amul processed cheese lists around three hundred fourteen kilocalories per hundred grams. Fat sits near twenty six grams, with around sixteen grams of that as saturated fat. Protein lands near twenty grams per hundred grams, which is solid for a dairy spread style cheese. Carbs stay close to one and a half grams, so the slice tastes creamy, not sweet.

Salt stands out. Sodium shows up around one thousand four hundred milligrams per hundred grams, which already reaches more than half of a two thousand three hundred milligram daily sodium cap quoted by many public health groups. That salty punch is part of the melt and flavour, but it also means portion size matters.

A single Amul cheese slice or cube lands near twelve to twenty grams. One cube sits near forty kilocalories with around three grams fat, two to three grams protein, and roughly two hundred fifty milligrams sodium. Double that in a toastie and the numbers jump.

How does this stack next to plain cheddar? Plain cheddar often lands above four hundred kilocalories per hundred grams and above thirty grams fat. Sodium can sit near six to seven hundred milligrams. So cheddar hits harder on calories and fat, while Amul style processed cheese hits harder on salt.

Here is a fast comparison of common portions of Amul style processed cheese.

Serving	Calories (kcal)	Approx Nutrients
1 cube (~12.5 g)	~40	~3 g fat, ~2.5 g protein, ~175 mg sodium
1 slice (~20 g)	~63	~5 g fat, ~4 g protein, ~280 mg sodium
Loaded toast (~50 g cheese)	~157	~13 g fat, ~10 g protein, ~700 mg sodium

Is Processed Cheese From Amul Good For Daily Use?

So where does that leave daily eating? Cheese can fit smartly, but heavy spread at breakfast, lunch, and dinner can push fat and sodium past smart limits. This part walks through upsides and watch points.

Saturated Fat And Sodium Load

Saturated fat in Amul processed cheese sits around sixteen grams per hundred grams. That is a lot for the size. Diets with steady high saturated fat ties in with raised LDL cholesterol for many people, which links with raised heart risk in mainstream cardiology research. Salt piles on, and salty dairy plus salty snacks can drive blood pressure up.

Public bodies like the Food and Drug Administration sodium guidance tell adults to try to keep daily sodium under two thousand three hundred milligrams, and many heart groups urge nearer to one thousand five hundred milligrams. High salt links with raised blood pressure, so salty cheese stacks can push risk fast.

World Health Organization salt targets sit near five grams salt per day for adults, which works out to about two thousand milligrams sodium. Intake in India often runs well past that mark, with surveys showing daily salt intake around twelve grams for many adults, which links with stubborn high blood pressure numbers in large cities and rural areas alike. A salty spread like processed cheese is only one slice of that story, but it still pushes the dial upward.

Protein, Calcium, And Bone Health

Now for upsides. That same hundred gram panel shows around twenty grams protein and more than three hundred forty milligrams calcium. Dairy based protein feeds muscle repair after lifting or sport, and calcium keeps bones dense through regular intake along with vitamin D and load bearing movement. Hard cheese and processed cheese make handy calcium shots in a lunchbox where milk is not handy.

Cheddar style cheeses often cross seven hundred milligrams calcium per hundred grams, and Amul processed cheese data sits in a close range. Dense calcium per bite is why dietitians still lean on cheese for bone health in teens, lifters, and older adults who may be eating less. The flip side is that calcium comes bundled with salt and fat, so balance matters.

Teens in growth spurts, new gym members chasing strength, and older adults with low appetite all chase protein and calcium. Cheese slips into chapati rolls, egg wraps, or stuffed paratha without much prep, which helps busy households. The trick is to lean on lean protein and veg in the same meal so the snack lands balanced instead of greasy and salty.

How Amul Cheese Is Made And What That Means On Your Plate

Here is how Amul cheese keeps shape and melts smooth. It starts from dairy solids, blended, heated, and mixed with emulsifying salts. The process gives a uniform block that slices clean, spreads easily, browns on toast without breaking, and stays safe in the fridge near four degrees Celsius for months. Factory packs quote six to nine month shelf life for sealed tins and chiplets.

The trade off is flavour enhancers and salt. Emulsifying salts help oil and water stay blended during melting, which gives that classic stretchy pull in a cheese toast. Those salts also boost sodium levels. So the melt that tastes so good on dosa or paratha comes with a sodium spike you may not clock in the moment.

Some shoppers ask whether processed cheese is “fake”. The short answer is no. The base still comes from milk solids. That said, the blend goes through extra heat and added emulsifiers, so the texture and salt profile differ from farmhouse cheddar or fresh paneer. You get spreadable melt and long shelf life in trade for a saltier, more uniform taste.

Portion Control Tips For Amul Fans At Home

Now let’s talk serving tactics. You don’t need to ditch Amul cheese. You just need a plan that fits your calorie and sodium goals.

Smart Ways To Eat It

One approach is to treat Amul cheese like a garnish, not the base of the meal. Shred half a cube across eggs or bhurji instead of stacking full slices. Mix diced cheese with tomato and cucumber in a wrap so veg, not cheese, takes up most of the bite. Lay one slice in a roti roll with grilled chicken or roasted paneer instead of layering slice after slice.

Meal timing also helps. Plan one cheesy meal in the day, not three. If breakfast toast has a slice, skip cheese in the lunch sandwich and switch dinner to dal, sabzi, and roti without cheese on top. That habit alone can cut total sodium and saturated fat in a big way without making you feel like you gave up flavour.

Who May Want To Go Easy

Some people may want to go easy. That list includes folks with high blood pressure, folks with high LDL cholesterol, and folks tracking weight loss through calorie cuts. Full fat processed cheese slides in fast calories, so daily snacking can stall fat loss plans. Salt load can work against blood pressure targets. If that sounds like you, treat cheese like a weekend add-on, not an every meal habit.

Lactose also matters for some people. Hard cheese and processed cheese carry less lactose than milk, so many folks who feel gassy with milk still handle a slice in a sandwich. Anyone with diagnosed dairy allergy still needs to steer clear, since milk proteins remain in the product.

Micronutrients And Additives You Should Know

Micronutrients round out the label story. Amul style processed cheese lists vitamin A, calcium, and some phosphorus. Sodium, as said earlier, sits high. Sugar sits near zero. Fiber sits at zero because dairy holds no plant fiber.

Here is a closer view of minerals and vitamins in Amul processed cheese per hundred grams, plus why they matter.

Nutrient	Per 100 g	Why It Matters
Energy	314 kcal	Dense calories in a small bite
Protein	20 g	Feeds muscle repair after training
Calcium	343 mg	Helps bone strength through daily intake
Sodium	1400 mg	High salt load that can raise blood pressure
Saturated Fat	16 g	Linked with higher LDL cholesterol for many people

Reading The Label Without Panic

Reading a cheese label can feel loud: bold claims about protein power, high calcium tags, bright bone icons, big muscle cues. That marketing angle is not wrong, but it can hide the salt line in tiny print. The salt line is the number that can creep up through the day without you noticing. So scan sodium and saturated fat first, then scan protein and calcium closely.

Here is a simple label scan routine. Step one: check sodium per serving and do a quick head math on how many servings you plan to eat. Step two: scan saturated fat grams. Step three: check protein, which shows how filling that serving may feel, and calcium, which shows bone value. That order keeps flavour hype in check and keeps salt and fat from sneaking past you daily.

Practical Takeaway For Your Next Sandwich

Here’s the bottom line for your sandwich run. Amul style processed cheese gives protein, calcium, and bold flavour in a tiny pack. The flip side is dense saturated fat and sodium. Use cheese as a boost, not the bulk of the meal. That small tweak pays off over weeks and months.

One last note on kids. A single small cube in a paratha roll can help picky eaters hit protein and calcium during the school day. Just watch other salty pack items like chips so the salt total does not shoot through the roof. Small habits stack up over time.