One 20 g Amul processed cheese slice gives about 60–70 calories, around 4 g protein, about 5 g fat, and roughly 250 mg sodium, based on brand data and food labels.
Calories
Protein
Sodium
Single Slice
- 20 g wrapped portion
- ~65 kcal / ~4 g protein
- About 250 mg sodium
Snack
Melted On Toast
- 1 slice + veggies
- Creamy texture and salt hit
- Still one serving of cheese
Light meal
Double Stack Burger
- 2 slices (40 g)
- ~130 kcal / ~8 g protein
- Sodium doubles fast
High load
Amul Processed Cheese Nutrition Facts And Serving Size Tips
Indian grocery aisles carry those yellow Amul slices that land in grilled sandwiches and roadside toasties. One slice weighs 20 g. Brand and third-party label data line up: you get about 60–70 calories, 5 g total fat, 3 g saturated fat, 4 g protein, almost no carbs, and about 250 mg sodium in that single slice. This snapshot comes from Amul product info and common nutrition databases that log Amul cheese slices.
Cheese made this way is processed cheese. Milk solids are blended with emulsifying salts, a pinch of iodized salt, and permitted color. The blend is pasteurized, sheeted, and cut into uniform 20 g squares for packing. Amul lists calcium and dairy protein as selling points and calls out emulsifying salts and preservatives by code numbers, which is standard language for packaged cheese in India.
| Nutrient | Per 20 g Slice | % Daily Value* |
|---|---|---|
| Energy (kcal) | ~65 kcal | 3% |
| Total Fat | 5 g | 6% |
| Saturated Fat | 3 g | 15% |
| Protein | 4 g | – |
| Total Carbohydrate | <0.5 g | 0% |
| Total Sugar | <0.5 g | 0% |
| Sodium | 250 mg | 11% |
| Calcium | ~150 mg | 15% |
| Cholesterol | 15 mg | 5% |
*Daily Values above are based on a 2,000 kcal diet and match common nutrition label math for cheese slices.
What The Numbers Tell You
Calories sit in the mid-60s per slice. Most of that energy shows up as milk fat, not carbs. Carbs are near zero in processed cheese, which lines up with the fact that lactose drops during processing and the slice formula barely uses starch. You can confirm that on the brand nutrition panel, which lists only about 4.8 g total carbs per 100 g of processed cheese on the Amul slice nutrition page.
Protein lands around 4 g per slice. For a small square of dairy, 4 g is handy. Pairing a slice with whole-grain bread and sliced cucumber or tomato can push the total meal protein higher while keeping portion size modest. That kind of snack is common across Indian home tiffins and street toast stands, where Amul slices are melted over veggies for body and salt.
Calcium also shows up. Amul lists roughly 343 mg calcium per 100 g of its processed cheese. That works out to around 150 mg calcium per 20 g slice, which hits about 15% of a standard Daily Value. Calcium is one reason cheese shows up in dairy group charts used by public health agencies and in MyPlate dairy guidance, which puts cheese in the dairy group as a calcium source.
Salt, Saturated Fat, And Why Portion Size Matters
Two nutrients in these slices ask for a little attention: sodium and saturated fat. Each slice carries around 250 mg sodium, because emulsifying salts keep the slice smooth, stretchy, and shelf-stable. That means two slices in a grilled sandwich can cross 500 mg sodium before you even salt the filling.
Saturated fat sits near 3 g per slice. The Dietary Guidelines for Americans ask adults to keep saturated fat under 10% of total daily calories starting at age 2. That guidance links higher saturated fat intake to higher cardiovascular risk and encourages swapping toward unsaturated fat sources like nuts, olive oil, seeds, and fish, as spelled out in the Dietary Guidelines saturated fat chapter. Public health dietitians echo the same message: watch total saturated fat across the day, not just at dinner.
You can still enjoy a cheese toast without blowing past that limit early in the day. One easy move is spacing out slices instead of stacking three at once. Another move is adding sliced veggies or lean egg instead of more cheese when you want a bigger sandwich. MyPlate dairy guidance also suggests leaning on lower fat dairy items across the rest of the day, which helps balance total saturated fat and sodium.
How Processed Cheese Differs From Paneer Or Natural Cheddar
Paneer is a fresh dairy block made by curdling milk with acid, draining, and pressing. Typical homemade paneer has plenty of protein and calcium but usually carries less salt than a packaged slice. Cheddar is a cultured, aged cheese. Aged cheese often runs higher in fat per gram than paneer and usually has more salt than plain paneer but can match processed slices for protein density.
Processed slices land somewhere in the middle. They melt cleanly, they stay uniform, and you can peel and drop them straight from the fridge into a sandwich with no grating or shredding step. That convenience is one reason they dominate carts in Indian supermarkets and show up on fast toast stalls.
| Item (20 g) | Calories | Protein |
|---|---|---|
| Amul processed slice | ~65 kcal | ~4 g |
| Paneer (firm, homemade style) | ~55 kcal | ~3.5 g |
| Cheddar (aged) | ~80 kcal | ~4 g |
Paneer numbers above assume full-fat cow milk paneer drained and pressed, which tends to sit near 260–280 kcal per 100 g with about 18 g protein per 100 g. Cheddar math uses common cheddar slices, which average 400 kcal per 100 g and about 25 g protein per 100 g, then scales down to 20 g. Those reference values match broad dairy tables and cheese slices nutrition panels.
How To Fit These Slices Into A Day Of Eating
Cheese slices taste salty and rich, which is why they feel so satisfying melted over toast or stuffed in a paratha. That hit comes from milk fat and sodium. Pair that flavor with produce, whole grains, or lean protein so the plate is balanced instead of cheese-heavy. A veggie toast with tomato, onion, capsicum, and one slice gives crunch, color, and dairy protein in under 200 kcal before butter. Add a boiled egg or sprouts on the side for extra protein instead of stacking extra cheese.
A burger patty with two slices will double the sodium and saturated fat. If you already had salty snacks earlier in the day, that burger can push your sodium for the day up fast. Public health dietitians often flag salt and saturated fat as nutrients to watch in packaged dairy and mixed dishes, because many adults already eat more sodium and saturated fat than advised.
Dairy still matters for calcium and protein intake across age groups. MyPlate dairy guidance groups cheese with milk and yogurt as a calcium source but asks people to tilt toward lower fat and lower sodium picks more often. Processed slices bring convenience and melt, which can make a bland sandwich easier to enjoy, so they can sit in rotation. The trick is not turning them into the default at every meal.
Smart Shopping And Storage
Packs sold in India usually come as 10 or 20 individually wrapped portions. The wrap keeps moisture locked, keeps mold down, and makes it easy to throw one slice into a tiffin. The label calls for refrigeration at or below 4°C and says not to freeze. Once you open a multi-slice pack, the brand suggests keeping the rest chilled in an airtight box and finishing within a month or by the printed date, whichever lands first.
Flip the pack and read the back panel before you buy. You’ll see the energy per 100 g (around 311–316 kcal), total fat (about 25 g), saturated fat (around 16 g), protein (around 18–20 g), total sugar (about 4–5 g natural milk sugar), and sodium (roughly 1,040–1,400 mg). Those numbers are per 100 g, so divide by five for a single 20 g slice. That math is how we got the per-slice numbers in the first table.
The ingredient list usually reads: cheese, milk solids, emulsifying salts (E452, E339, E341, E331), iodized salt, preservatives (E200, E234), and natural color (often annatto, listed as 160a(ii)). These additives are common in processed cheese across global brands. They keep the slice smooth and help it melt evenly on heat instead of splitting into oil and curds.
The Bottom Line On Amul Cheese Slices
That 20 g square in your grilled sandwich gives you dairy protein and calcium with minimal prep. The flip side is sodium and saturated fat, which stack fast when you double or triple the serving. So the best play is simple: treat the slice like a flavor booster, not the whole meal, build the rest of the plate with veggies, whole grains, and other protein, and you get the melt and stretch you want without running high on salt and sat fat by lunchtime. Balanced, tasty, satisfying.