Amul cheese slice nutrition per 20 g slice is about 62 kcal, ~4 g protein, ~5 g fat, ~250 mg sodium, and ~150 mg calcium, based on brand data and lab estimates.
Calories
Protein
Sodium
Single Slice Snack
- One 20 g slice on toast
- No extra salt needed
- Fridge cold or gently warmed
Quick bite
Double Slice Sandwich
- Two slices plus veggies
- Melts smooth in tawa grill
- Roughly 500 mg sodium
Hearty melt
Daily Habit Watch
- Limit stacked slices
- Swap chips for cucumber
- Track salt through the day
Smart balance
What You Get In One Amul Slice
One processed dairy slice from Amul weighs about 20 g and lands near 62 kcal. A slice carries ~4 g protein, ~5 g fat, under 0.5 g carbs, and about 250 mg sodium. The same slice brings roughly 150 mg calcium based on brand data that lists ~343 mg calcium per 100 g of processed cheese. Daily calcium guidance for Indian adults often sits near 600 mg, with higher targets in pregnancy and lactation, so that tiny square can play a real part in bone strength across the day.
Below is a side-by-side table for one slice (20 g) and 100 g. The 100 g column helps when you read retail packs that print nutrition “per 100 g,” which is common on dairy in India.
| Measure | Per Slice (20 g) | Per 100 g |
|---|---|---|
| Energy (kcal) | 62 | 311 |
| Total Fat (g) | 5 | 25-26 |
| Saturated Fat (g) | 3 | 16 |
| Protein (g) | 4 | 20 |
| Total Carbs (g) | <0.5 | ~1.5 |
| Sodium (mg) | 250 | 1200-1400 |
| Calcium (mg) | ~150 | 343 |
| Cholesterol (mg) | 15 | 70 |
You can see that the slice is dense: most calories come from milk fat, not carbs. Processed cheddar-style slices all over the world lean this way, with fat giving roughly 70 percent of the calories, protein landing near one quarter, and carbs barely moving the needle. That macro split lines up with how cheese is made: milk gets concentrated, water drops, and the fat-and-protein parts of milk stay behind in a tighter form.
Salt sits high for the size. One 20 g slice gives around 250 mg sodium, which alone is more than 10 percent of the World Health Organization daily sodium cap of 2000 mg for adults. That number may not sound large until you build a grilled sandwich and toss in pickled jalapeño, ketchup, and salted butter. The salty parts start stacking fast, which is where lunchtime intake can jump past half the daily sodium cap before evening chai.
The fat profile leans creamy because Amul makes these slices from pasteurised processed cheddar with milk fat plus emulsifiers that help the slice melt smooth without splitting into pools of oil under heat. That steady melt is why a single slice can coat a dosa, frankie wrap, or burger patty in seconds on a hot pan. You get that gooey pull with way less effort than shredding a block of hard cheese at the stove.
Ingredient lists from store packs mention cheese, sodium citrate, common salt, citric acid, annatto colour, emulsifier, and a class II preservative. That blend locks in texture, stretches shelf life, and keeps flavor lively even after heating. The flip side is that emulsified slices can carry more sodium than basic paneer, so you still want to watch total salt across the plate.
Brand notes say the slices should live in the fridge at or below 4 °C and should not be frozen, and that sealed packs hold a chill shelf life near six months. The product needs cold storage because the fat-water network inside processed cheese can break if ice crystals form, which leads to watery leaks and grainy bite after thaw. Keep the pack shut tight between uses so edges do not dry out and crack in the box.
Amul also publishes energy, protein, fat, sodium, calcium, and vitamin A per 100 g on its Amul nutrition data. That panel matches neutral food tracker listings for Amul slices that show ~311 kcal, ~25 g fat, ~20 g protein, and ~1200 mg sodium per 100 g. This gives you confidence that the nutrition panel is not random marketing fluff, but based on actual lab numbers published across multiple sources.
Protein, Fat, And Salt Breakdown
Protein In A Breakfast Slice
One slice brings about 4 g milk protein. That is not a full meal, yet it helps a breakfast egg roll or veggie toast feel more filling without a big carb load. Protein also rides with calcium in dairy. Cheese concentrates casein and whey from milk, and those milk proteins can help build and maintain bone mass when total diet calcium intake reaches local targets.
Indian intake surveys show many adults land far under the calcium range set by national nutrition groups. In a North Indian sample, median daily calcium landed near 391 mg per day, which falls under the 600 mg level used as a basic adult mark in Indian guidance. So sliding a single dairy slice into lunch or pairing paneer with dal can help close a gap in bone-building minerals for a lot of people.
Fat And Saturated Fat
A slice gives about 5 g total fat and about 3 g saturated fat. Dairy fat brings creaminess and that stretchy melt over a patty or stuffed paratha. Milk fat also carries aroma molecules that bloom under heat, which is why one slice can make a plain roti wrap taste richer without spooning extra butter or mayo on top.
The flip side: stack three slices and you are looking at ~15 g total fat and ~9 g saturated fat before you even add oil on the tawa. That can crowd other fat sources in the meal, like fried cutlets or buttered bread. People who already eat ghee-heavy dishes through the day may want to keep sandwich cheese at one slice, not three. This small tweak saves calories and keeps the plate from turning into a fat bomb by dinner.
Salt Load Per Slice
The 250 mg sodium in one slice does two things. First, it seasons the sandwich so you do not need extra table salt. Second, it nudges daily sodium upward fast. The World Health Organization suggests adults aim under 2000 mg sodium per day, or under about one teaspoon of table salt, to help manage blood pressure levels and heart strain.
Two slices plus salty chutney, chips, or instant noodles at the same meal can blow past 1000 mg sodium in one sitting. A steady habit like that pushes salt intake near levels tied to water retention and raised blood pressure in salt-sensitive adults. Swap in tomato, cucumber, and a plain omelet under a single slice. You still get melt and body, but you dodge the triple-slice salt spike from a loaded street-style toast.
How One Slice Fits In A Daily Diet
Think of the slice like a flavor bomb plus calcium shot, not a full lunch by itself. At ~62 kcal, one slice can slide into a 2000 kcal day without trouble. Protein lands around 4 g, which helps blunt hunger between meals when paired with fiber from veggies or whole grain bread. That combo works well at breakfast or as a late snack, because you get salty, creamy bite without frying a full batch of pakora.
The main watch point is sodium. WHO puts a daily cap near 2000 mg sodium for adults, and public health groups keep repeating that limit worldwide. One slice already takes a clear bite out of that number. Plain dal, steamed vegetables, and fruit bring almost no added salt from processing, so they sit well next to a salty grilled toast. By swapping fries or instant noodles for raw cucumber sticks, you keep the meal tasty and cut a lot of hidden sodium.
Calcium is the upside. Amul lists ~343 mg calcium per 100 g of its processed cheese. That works out to roughly 150 mg calcium per 20 g slice, which lands near one quarter of the 600 mg daily calcium mark often quoted for Indian adults, and closer to one eighth of the 1200 mg callout for pregnancy and lactation. So a cheese toast at breakfast and paneer at dinner can bring a large share of daily calcium needs without pills.
Below is a quick meal math table for common ways people eat these slices at home or in a café. The table helps with portion control and salt awareness, especially when kids ask for “extra cheese.”
| Plate Idea | Slices Used | Notes |
|---|---|---|
| Plain Toast And One Slice | 1 (~62 kcal) | Low carb, mild salt hit, ~4 g protein |
| Grilled Sandwich With Veggies | 2 (~124 kcal) | Nice melt and ~8 g protein, but ~500 mg sodium |
| Cheese Burst Maggi Style Snack | 2-3 | Stacks sodium fast from both instant noodles and slices |
| Cheese Omelet Wrap | 1 | Egg protein plus ~150 mg calcium from the slice |
| Burger Patty With Triple Cheese | 3 | ~750 mg sodium just from cheese, plus patty salt |
This table gives ballpark math so you can tweak portion size without losing the creamy bite. Many café sandwiches load two or three slices by default, which can triple sodium and saturated fat in a blink. Asking for one slice still melts over the patty or tikki and keeps salt closer to home targets.
When you hit your salt cap early in the day, water retention creeps up, and blood pressure can spike in salt-sensitive people. A simple move is to pair cheesy toast with cucumber sticks and fruit instead of packaged chips or fries. Fresh produce brings potassium and fluid without hidden sodium, which helps balance that salty bite.
Amul Cheese Slice Nutrition Facts For Daily Use
The slice is basically concentrated milk under steady heat control and emulsification. Milk solids, milk fat, and salts are blended, pasteurised, and set into portion sheets that peel clean, stay smooth when melted, and hold shape in the fridge for months. That gives you convenience: tear, drop on hot paratha, fold, and you are done. You get calcium, protein, and rich mouthfeel in under 30 seconds with no shredding and no mess.
Shelf life matters for home cooks. Brand info calls out six months for sealed packs of slices as long as they stay chilled at or below 4 °C, not frozen. Freezing tends to break the smooth matrix once thawed, which can turn the slice grainy and leaky. So the fridge door rack or the main dairy shelf is fine, but the freezer is not. Keep the pack sealed so air does not dry the edges.
The last note is awareness. One slice helps hit daily calcium targets quoted by Indian nutrition bodies, which sit near 600 mg for general adults and climb for pregnancy and lactation. Salt is the limiter, and WHO keeps pushing that adults aim under 2000 mg sodium per day to help manage blood pressure. Want a step-by-step walkthrough on daily calcium needs and why dairy matters for bone strength? Try our daily calcium needs guide.