Amul Curd Nutrition | Smart Spoon Info

Plain Amul-style dahi sits around 60 to 65 calories per 100 grams, with about 4 grams of protein, modest fat, live cultures, and no added sugar.

What You Get In Each Spoon Of Amul Style Dahi

Plain dahi from this brand line sits in the same calorie zone as most toned milk yogurt sold in India. A 100 gram spoon of the classic cup gives around 61 to 65 kilocalories, roughly 3.1 grams of fat, 4.4 grams of carbs, and about 4 grams of protein. That same 100 gram spoon delivers calcium in the ballpark of 138 milligrams and sodium near 50 milligrams. This cup is made from pasteurised toned milk and live starter cultures, and the label shows zero added sugar.

The lighter tub, sold as low fat dahi or Lite Dahi, trims fat to about 0.5 grams per 100 grams and drops energy to about 38 kilocalories, while keeping protein at about 4 grams.

That protein number matters during weight cut phases, since protein slows hunger, helps muscle hang on, and fills out a meal without a flood of calories. Plain curd also brings live lactic acid bacteria, which help lactose break down during fermentation and can feel easier on the gut than straight milk.

Macros Per 100 g

Product Style	Energy (kcal)	Protein (g)
Low Fat / Lite Dahi	38	4.0
Regular Toned Milk Cup	61-65	4.0
Full Cream Cup	74	4.0

Those numbers come from brand nutrition panels and tracked listings such as Amul Masti Dahi (about 61 to 65 kilocalories, 3.1 grams fat, 4.4 grams carbohydrate, 4 grams protein per 100 grams) and Amul Low Fat Dahi (about 38 kilocalories, 0.5 grams fat, 4 grams protein per 100 grams).

India’s food regulator says dahi, or curd, is fermented milk: pasteurised or boiled milk set with safe lactic cultures until it thickens, with the fat and solids-not-fat profile tied to the milk used.

Macro Breakdown Per 100 Grams

Energy: Regular toned milk tubs land near 62 kilocalories per 100 grams, while low fat tubs come in around 38 kilocalories. That gap comes almost fully from milk fat.

Fat: Regular tubs carry about 3.1 grams of fat per 100 grams, mainly saturated dairy fat around 2 grams. Low fat tubs slide near 0.5 grams total fat per 100 grams, with about 0.3 grams saturated fat.

Protein: Across styles, protein in plain curd sits near 4 grams per 100 grams. That steady protein line shows why shoppers joke that “high protein” tubs just charge more for a similar base. A Reddit comparison of Amul Masti Dahi and a branded “high protein dahi” points out that you pay extra rupees for only a mild bump in protein per cup.

Carbs and sugar: The regular cup lists about 4.4 grams total carbohydrate per 100 grams and shows 0 grams added sugar. The mild sweetness you taste comes from milk lactose, not spooned-in sugar.

Calories And Fat In Toned Milk Dahi

The classic Masti style is built on toned milk. Toned milk means milk adjusted to a moderate fat level, not full cream, not skim. The panel shows fat at about 3.1%, and energy at about 61.5 kilocalories per 100 grams.

That fat gives body. You get a spoon that coats the tongue, cools dal, and blends into raita without turning watery. This mouthfeel is why many households stick with the regular tub instead of fat-free cups.

Protein Per Serving

A straight 100 gram scoop gives roughly 4 grams of protein. A 150 gram bowl beside lunch lands closer to 6 grams. That’s not steak, but it’s a handy bump for vegetarians who stack dal, curd, and roti for a steady stream of amino acids.

Protein from dairy also brings calcium. Plain Amul style tubs land around 138 milligrams calcium per 100 grams. Dairy calcium shows strong absorption in the gut, which is why curd and milk show up in Indian dietary calcium guidance.

Amul Dahi Nutrition Breakdown For Each Style

The product range includes classic toned milk tubs, low fat tubs, and richer full cream tubs. Each tag points to fat percent, taste, and mouthfeel, not wild swings in protein. The base recipe is the same story: pasteurised milk plus starter culture, set under chilled control.

Regular Toned Milk Cup

This is the default blue-and-white cup most shoppers toss into the basket. Per 100 grams you see about 61 to 65 kilocalories, ~3.1 grams total fat, about 4.4 grams carbs, and 4 grams protein. Sodium stays near 50 milligrams, and calcium sits around 138 milligrams. The pack label lists zero added sugar.

Shelf life: Branded info says a sealed cup or matka keeps about 15 days from manufacturing date, while the poly pouch version sits closer to 7 days, both under refrigerated storage below 4°C.

If you’re counting sodium, 50 milligrams per 100 grams lands in the mild zone compared with packaged soups or pickles, so curd brings creamy taste without a salt blast.

Low Fat / Lite Dahi Cup

This tub swaps toned milk for skimmed milk, dropping fat to about 0.5% and landing at about 38 kilocalories per 100 grams. Protein still sits near 4 grams, calcium still sits near 138 milligrams, and the label still shows no added sugar.

This cup feels thinner on the spoon, so some people whisk it before eating or add diced cucumber and a pinch of roasted cumin to build body. The low calorie count pairs well with weight cut plans where you want a cool, creamy bowl without much fat.

Full Cream Cup

Full cream dahi climbs toward 74 kilocalories per 100 grams and pushes fat higher than the toned milk cup. Protein still tracks near 4 grams per 100 grams. This style tastes thicker and richer, close to malai. The bump in fat slows digestion and can keep you full longer between meals.

Shoppers who plate biryani or kebab often like this full cream option because the extra milk fat cools chilli hit on the tongue, the way raita cools tandoori heat.

Why Protein Looks “Same” Across Tubs

Marketing around “high protein dahi” sounds bold, but side-by-side numbers tell a calmer story. A Reddit cost breakdown lined up standard Masti Dahi against a labeled “high protein” tub and found that price jumped harder than protein. In that thread, 400 grams of regular Masti brought 16 grams protein for about ₹34, while the “high protein” pack brought 25 grams protein for about ₹70. Protein per rupee actually leaned toward the cheaper regular tub.

This math explains why many gym shoppers still grab standard curd, then fill the protein gap with eggs, paneer, or milk instead of paying a markup for fancy tubs.

You can read the brand nutrition label yourself to compare fat, energy, protein, calcium, and shelf life. The panel on Amul Masti Dahi lists energy 61.5 kilocalories per 100 grams, total fat 3.1 grams, saturated fat 2.0 grams, carbohydrate 4.4 grams, added sugar 0 grams, protein 4.0 grams, and calcium 138 milligrams. Amul Masti Dahi nutrition data.

Serving Size Guide And Smart Ways To Eat It

Most people don’t weigh curd on a scale, so here’s a meal map. A heaping kitchen spoon is close to 30 grams. Three spoons land near 90 grams, which lines up with the 100 gram nutrition line above. A small katori beside dal tends to sit around 150 grams, and a deep raita bowl poured over biryani can run 200 grams or more. Numbers below round off that math to keep planning simple and honest.

Typical Portions And Energy

Serving Size	Calories (kcal)	Use Case
100 g spoon / snack cup	38–65	Solo snack or raita base; pairs with cucumber and jeera
150 g side bowl with lunch	60–95	Cooler next to dal, roti, sabzi; bumps protein by ~6 g
200 g marinade mix	75–130	Whisked with spice for tikka or paneer soak

Plain curd shows up in Indian plates for more than taste. The live cultures partly digest lactose, which can feel easier on the stomach for people who complain that plain milk feels heavy or gassy. Fermented milk products like dahi fall under FSSAI’s fermented milk standard, which lays out how pasteurised milk must be set with good starter bacteria. FSSAI fermented milk standard.

How Much Fits In A Day

A common daily range in Indian households is 100 to 200 grams of plain dahi. That range lands somewhere between 60 and 130 kilocalories depending on fat level, and around 4 to 8 grams of protein. It also lands in the 138 to 276 milligram calcium zone.

Plain dahi here brings protein, calcium, and live cultures. Pick low fat, toned milk, or full cream based on taste and calories, match portion size to the rest of the plate.