In 100 grams of Amul cheese you get about 314 calories, around 20 grams of protein, 26 grams of fat, and roughly 1.4 grams of sodium salt load, so portion size really matters.
Carbs
Protein
Sodium
One Slice (~20 g)
- ~63 kcal
- ~4 g protein
- ~280 mg sodium
Light Bite
Two Slices (~40 g)
- ~125 kcal
- ~8 g protein
- ~560 mg sodium
Sandwich Level
100 G Block
- ~314 kcal
- 20 g protein
- ~1400 mg sodium
Heavy Load
What You Get In 100 Grams Of Amul Cheese
One 100 g reference block of Amul processed cheddar style cheese lands at about 314 kcal of energy, 26 g total fat, close to 16 g saturated fat, 20 g protein, about 1.5 g carbs, and close to 1400 mg sodium. That gives you a dense source of dairy protein and calcium in a tight package, but it also brings a salty hit and a fair load of saturated fat and cholesterol.
| Nutrient | Per 100 g Amul Cheese | Daily Reference Snapshot* |
|---|---|---|
| Energy | 314 kcal | 2,000 kcal label baseline |
| Protein | 20 g | A solid chunk of a day’s protein for many adults |
| Total Fat | 26 g (16 g saturated) | Full fat cheese zone |
| Carbohydrate | ~1.5 g | Low carb friendly |
| Sodium | ~1400 mg | WHO daily goal under 2000 mg sodium for adults |
| Calcium | ~343 mg | Roughly one third of a day’s usual label target |
*Reference numbers here act as everyday label guideposts, not a medical script. WHO suggests healthy adults try to stay below 2000 mg sodium per day, which lines up with less than one teaspoon of table salt.
You can see the same ballpark numbers on the official Amul processed cheese data, which lists energy, fat, saturated fat, cholesterol, protein, sodium, calcium, and vitamin A per 100 g of cheese. This is the sheet the brand uses on packs and trade material, and it matches common food databases that log Amul processed cheese at around 314 kcal per 100 g with fat making up most of those calories.
Those numbers explain why this cheese feels rich. You get a calorie dense bite that melts fast and turns bread, noodles, or potatoes into comfort food. The flip side is that the same melt spreads a lot of salt, saturated fat, and cholesterol in a hurry. People who watch sodium for blood pressure or heart reasons often grate a thin layer over a dish instead of dumping big cubes straight into the pan.
Amul Processed Cheese Nutrition Per 100 Grams Breakdown
This section walks through the big nutrition questions people ask about a regular Amul slice, cube, or grated handful, all scaled from that 100 g baseline above.
Calories And Energy
The calorie count lands around 314 kcal per 100 g. Most of that energy comes from milk fat. Around seventy percent of those calories in Amul processed cheese trace back to fat, with protein making up about a quarter and carbs just a sliver. That high calorie density is why one grilled cheese sandwich feels filling even if the bread slices are thin.
Someone who is trying to manage total calories can work with this instead of running from it. Small amounts go a long way. A single slice still gives body, salt, and dairy flavor to a sandwich or paratha without needing butter on top.
Protein Quality
You get close to 20 g protein in 100 g of this cheese. That puts Amul processed cheddar style cheese in the same broad zone as many other full fat cheeses that are known for being dense in dairy protein. It’s one reason gym goers toss cubes into omelettes or bhurji. Dairy protein carries all the amino acids your body uses to build and repair muscle tissue after lifting or long cardio work.
If you eat a single slice (around 20 g), you’re still landing near 4 g protein. That’s roughly the same ballpark as a medium egg white, though the cheese slice brings more salt and more fat per gram than an egg white. For a kid who skips dal at lunch, sliding one slice into a roti roll can still bump protein for that meal.
Fat And Saturated Fat
One 100 g block brings about 26 g total fat, including around 16 g saturated fat. Saturated fat from full fat cheese can raise LDL cholesterol in some people, and higher LDL links to higher heart risk over time, according to heart health groups and public health guidance. Cheese fans say the creamy melt payoff is worth it, but this fat number is the main reason many people cap their portion at one or two slices and use grated cheese as a garnish instead of eating big forkfuls by itself.
Fat also slows digestion, so a cheesy toast at breakfast can keep you satisfied till midday with fewer in-between snacks. That staying power explains why this processed cheddar style cheese shows up in stuffed parathas, frankies, and tiffin sandwiches all over India.
Salt, Calcium And Micronutrients
The sodium hit is the first thing dietitians bring up. A full 100 g serving lands near 1400 mg sodium. The World Health Organization suggests healthy adults aim for less than 2000 mg sodium per day, which is roughly under one teaspoon of table salt. So finishing half a block in one sitting can take you past half the daily cap in one go. That’s why many people with high blood pressure grate this cheese over food instead of stacking thick slices. The same World Health Organization note warns that high sodium intake links with higher blood pressure and higher risk of heart trouble.
Calcium lands around 343 mg per 100 g. Calcium keeps bones strong and helps muscles contract during movement, and full fat cheese is widely known as a steady calcium source. You also see about 70 mg cholesterol and a small amount of vitamin A activity (around 51 micrograms retinol), which comes from milk fat pigments.
Carbs sit down around 1.5 g per 100 g with almost no sugar. That makes slices handy for people counting carbs who still want a creamy topper on sautéed vegetables, omelettes, or breakfast eggs.
Portion Size: Slice Versus Block
Most people don’t eat 100 g in one hit. You’re more likely to melt one or two slices into a sandwich, shred a thumb sized cube across instant noodles, or whisk a spoon of grated cheese into a white sauce. This section lays out how those lighter servings stack up against the full block.
| Serving | Calories | Protein |
|---|---|---|
| 1 Slice (~20 g) | ~63 kcal | ~4 g |
| 2 Slices (~40 g) | ~125 kcal | ~8 g |
| Block Style (100 g) | ~314 kcal | 20 g |
A single Amul slice sits near 62 to 63 kcal, about 5 g fat, around 4 g protein, and close to 280 mg sodium. That’s a neat add-on for breakfast toast or an egg roll. Two slices take you to around 125 kcal, around 8 g protein, and roughly 560 mg sodium, which is already over a quarter of the WHO sodium limit for the day that aims under 2000 mg sodium.
Why does this matter? Salt intake ties to blood pressure. WHO guidance links high sodium eating patterns with higher risk of hypertension and heart issues across age groups. Cheese is salty by design, so knowing what “one slice” delivers lets you stack flavor without blasting past your salt goal before lunch.
You can nudge the salt load down by pairing each slice with fresh tomato, cucumber, or lettuce instead of shaking extra table salt over the plate. Whole veggies bring potassium, which can blunt the effect of sodium on blood pressure and is encouraged in long running heart health guidance.
How To Use This Cheese In Daily Meals
This style of processed cheddar melts fast and stretches, which is why it turns up in instant cheese sauce, pav bhaji stalls, and kids’ lunch sandwiches. It also browns in a pan without splitting too fast, so you can stir small grated handfuls into hot pasta water with a spoon of starch to make a smooth sauce without any fancy cream work. You still taste a cheesy sauce, but you cut down on sodium from 1400 mg per 100 g to closer to 280 mg per ~20 g slice.
Grilled Sandwich Or Toastie
Use one slice with tomato and onion instead of stacking three slices at once. That gives you about 63 kcal from cheese, a soft melt, and around 4 g protein, not a triple sodium load. Lay the sandwich in a hot pan, press lightly, flip, and you get that diner style ooze without loading the bread with extra butter.
Veggie Pasta Finish
Instead of dumping half a block into hot pasta, shave a thumb sized cube across the pan, toss fast, and pull from heat. The cheese will coat each strand and add body thanks to milk fat and emulsifiers in processed cheddar style cheese. You still taste cheesy comfort, and you keep sodium closer to the 280 mg range from a single slice instead of 1400 mg from a full 100 g block, which pushes you near the WHO sodium cap for the day.
Egg Bhurji Or Omelette
Grate a single slice into scrambled eggs near the end of cooking. Egg protein plus about 4 g protein from cheese lands you a filling roll that can carry you through the morning. You also pick up calcium from the cheese without tipping into a salt bomb, since you’re holding the serving to one slice.
Where The Data Comes From
All nutrition numbers in this guide come from Amul’s published product sheet for processed cheese, which lists energy, fat, saturated fat, cholesterol, protein, sodium, calcium, and vitamin A per 100 g. Calorie and macro splits from multiple nutrition databases line up with that sheet, landing around 314 kcal, 26 g fat, 20 g protein, and 1.5 g carbs per 100 g. Sodium guidance and salt talk here are based on recent World Health Organization advice that adults should try to stay under 2000 mg sodium per day, since high sodium intake links with raised blood pressure and long term heart risk.
Put short: Amul processed cheddar style cheese is dense, salty, and satisfying. You get protein, calcium, and melt factor in tiny portions, but you also get a bold sodium hit fast. That’s why smart serving size — one slice in a sandwich, grated over pasta, stirred into eggs — is the move that keeps flavor high without blowing through your salt allowance before noon.