Amul cheese spread gives roughly 276 calories per 100 g, with about 20 g fat, 11 g protein, and a salty 840 mg sodium, so a small spoon goes a long way.
Light Swipe
Hearty Spoon
Big Scoop
Light Swipe
- ~1 tsp (5 g)
- About 14 kcal, 1 g fat
- Good for toast corners
Small taste
Hearty Spoon
- ~1 Tbsp (20 g)
- About 55 kcal, 4 g fat
- Nice layer in a wrap
Standard
Dip Mode
- ~3 Tbsp (60 g)
- Salty, creamy, crowd snack
- Sodium climbs fast
Party bowl
What You Get Per Spoon Of Amul Cheese Spread
Spreadable cheese from Amul is built from soft cheese, cheddar, salt, and approved emulsifiers. The plain tub lists around 18% to 20% milk fat, about 10% to 12% milk protein, and moisture close to 60%. Those numbers show why it feels rich on the tongue even in a thin layer. The base is real dairy, not a starch gel, so you get dairy flavor and body straight from the pack.
A spoon tastes rich because most of the energy in this spread comes from fat. Per 100 g you get about 276 kcal, close to 20 g total fat, around 13 g saturated fat, near 11 g protein, roughly 3 g carbs, and around 840 mg sodium. That mix means creamy mouthfeel and fast salt hit. It also means you can rack up calories and sodium faster than you may guess while snacking.
| Nutrient | Per 20 g Spoon | Why It Matters |
|---|---|---|
| Energy (kcal) | ~55 kcal | Small burst of calories that stacks fast on toast |
| Total Fat | ~4 g | Most of the energy in this spread comes from fat |
| Saturated Fat | ~2.6 g | Dairy fat gives melt and body |
| Protein | ~2.2 g | Milk protein helps hold you for a bit between meals |
| Carbs | ~0.6 g | Low sugar, so taste comes mainly from dairy and salt |
| Sodium | ~170 mg | Salty punch; two spoons can lift your salt tally fast |
Those spoon numbers come from the same nutrition panel math scaled down to 20 g, which lines up with a hearty tablespoon on bread or roti. One spoon drops about 55 kcal and gives a creamy layer. Two spoons on a stuffed paratha or cheese toast take you past 100 kcal from spread alone. That can turn a plain carb base into a filling snack, even without extra sauce or extra cheese slices.
One scoop is not a meal by itself, but it can swing the meal. A light breakfast with toast and tea feels mild, yet the spread still throws in dairy fat, salt, and a couple grams of milk protein. That mix often keeps hunger quiet through a mid-morning call or commute. You get comfort, salt, and softness without having to grate block cheese or melt a pan sauce.
Amul Cheese Spread Calories And Macros Breakdown
Per 100 g, plain spread lands near 276 kcal and about 20 g fat. That puts it in the same calorie zone as many processed cheese spreads and below butter or thick mayo by weight. Butter can sit well above 700 kcal per 100 g, so gram for gram this tub is lighter than straight butter fat, yet it still feels lush on warm bread. The blend of milk solids and emulsifiers keeps it spoonable even straight from the fridge.
Independent nutrition databases sometimes post slightly different calorie counts. You may see around 247 kcal per 100 g reported for the same style of Amul tub, with near 21 g fat, about 3 g carbs, and about 11.5 g protein. The change comes from batch tests, label rounding rules, and flavor tweaks. In plain English, you are still looking at a spread that is mostly dairy fat, with a mild protein boost and very little carb.
The protein hit looks modest at first glance, but ~11 g per 100 g still gives you milk protein that sticks around in the stomach. Melt a spoon across a hot roti, dosa, or omelette and you’re sneaking in a small protein bump without pulling out paneer cubes or cracking more eggs. That can help during breakfast rush when you want something quick that still carries a bit of staying power.
The sodium line jumps out. The panel shows around 840 mg sodium per 100 g. Global health bodies urge adults to stay under about 2,000 mg sodium per day, which lines up with under 5 g table salt. Staying near that cap can help keep blood pressure in check over time. Four heaping tablespoons of this spread can nibble away at a big slice of that daily sodium target all by itself.
The brand page also pitches easy use: “easy to spread,” “low calorie,” and “low cholesterol.” The idea is simple. You skip grating, skip long cooking, and still get a cheesy layer under a minute. That speed wins during breakfast, school tiffin prep, or a late sandwich run after work. No pan, no spice grind, no roux. Just pop the lid, stir, spread, done.
You can read the same plain tub panel, fat range, protein range, cold-chain storage line (“keep chilled at or below 4° C, don’t deep freeze”), and the nine-month shelf life claim on the official label data. The pack also lists cheddar and soft cheese as the base, plus salt and approved emulsifiers. That blend explains why it melts evenly on a hot paratha and also holds shape as a cold sandwich layer without dripping out the sides.
How Portion Size Changes The Math
A light swipe across toast can fall under 20 g, which keeps you near 55 kcal. A stuffed naan or aloo paratha can carry two spoons without looking loaded, and now you’re already near 110 kcal from cheese alone. Stretch that over a full plate and the spread ends up doing real work in the calorie column even if the serving looked tiny on the plate.
Sodium climbs with portion size too. One spoon sits around 170 mg sodium. Stack two spoons and you push past 300 mg fast. Four spoons during a long snack plate can creep near 700 mg sodium. That’s a big hit when daily sodium advice sits near 2,000 mg for many adults. This is why the dip bowl habit can sneak up on you.
What About Flavoured Versions
Pepper, garlic, tikka, jeera, chilli flakes, oregano pickle, and other spice twists ride on the same dairy base. The fat band still hovers near 18% to 20%, and the protein band still sits around 10% to 12%, so texture and melt stay close to the plain tub. The difference is taste and how fast you eat it. Chilli or tikka heat keeps you dipping again and again, which can spike sodium way faster than a quiet plain layer on toast. Serving sliced cucumber, carrot sticks, or bell pepper beside the dip slows down fried add-ons like pakora or fries and keeps the salt hit under better control.
How Much Salt Comes With Each Spread Scoop
Why is sodium such a big talking point with this spread? Salt sharpens flavor, locks in that cheesy punch, and supports shelf life. The same salt also drives thirst and pushes daily sodium higher than you may plan. The taste pulls you in, so portion awareness matters even more on days when dinner already leans salty, like instant noodles, frozen fries, or processed meat rolls.
The label posts around 840 mg sodium per 100 g. Global health groups say most adults should stay under about 2,000 mg sodium per day, and many heart groups still call 2,300 mg per day the upper ceiling for general intake, with a tighter 1,500 mg target for anyone living with high blood pressure. That cap exists because long salt-heavy eating has been linked to raised blood pressure, and long periods of raised blood pressure raise stroke and heart risk. Cutting back on sodium can move blood pressure numbers in a good direction for many people.
A hearty tablespoon of spread sits near 170 mg sodium, so you still have room in the day once you log that spoon. Trouble starts when the tub becomes a no-measure dip beside fries, pakora, and salty instant noodles. All the salt stacks in silence till bedtime thirst kicks in. If you wake up at 2 a.m. chugging water, that late snack plate may be the reason.
Shelf Life, Storage, And Food Safety
The pack says the plain tub can stay sealed in the fridge for months, as long as you hold it at or below 4° C and never deep freeze it. Warmer fridge doors, long power cuts, or dipping a used spoon straight back into the tub can nudge spoilage. If you see water pooling, odd smell, or mold streaks, throw it out. Dairy spreads grow bacteria fast once mishandled, so no “I’ll scrape the top and keep the rest” tricks here.
Where The Spread Fits In A Meal
This spread slides into a busy morning with almost no prep. Smear on toast or roti. Fold into an omelette. Melt into hot corn or boiled potato for a fast snack. The taste lands fast so you can skip bottled sauce or extra processed cheese slices. Kids who dodge plain veggies often accept a light cheesy drizzle on steamed carrot or peas, which can make school tiffin less of a fight.
It also doubles as a base. Warm two spoons with a splash of milk in a pan and you get a quick cheesy drizzle for steamed veg, pasta, or roasted broccoli florets. That trick spreads salt and fat across the whole plate. You feel like you’re getting a cheesy dish, yet each forkful only carries a thin coat. That’s a handy move when you want the comfort of cheese sauce without dumping half the tub on one bread roll.
Daily Use Tips And Portion Control
Salt and fat bring flavor, mouthfeel, and staying power between meals, which is why this spread feels so satisfying. The flip side is calorie density. Per gram you get less energy than butter but more than plain curd, so spoon size sets the tone for the rest of the plate. Reading the panel once, then eyeballing spoon size during the week, keeps intake steady without needing a kitchen scale.
| Meal Idea | Suggested Portion | Practical Tip |
|---|---|---|
| Cheese toast | 1 Tbsp (20 g) | Spread thin, then toast so it bubbles and feels richer than it is |
| Stuffed paratha | 2 Tbsp (40 g) | Mix with veggies or paneer so salt and fat spread through the filling |
| Snack dip bowl | 3 Tbsp (60 g) | Serve raw cucumber, carrot, or bell pepper beside fried snacks to slow the fry binge |
Watch total salt across the whole meal, not just the cheese. Processed meat, instant noodles, masala chips, and packaged soup all load sodium. The World Health Organization says adults should keep daily sodium under about 2,000 mg, which lines up with less than 5 g salt in a day, or just under a teaspoon. You can read that in plain language under WHO sodium advice. Keeping this target in mind helps shape the rest of the plate around a cheesy snack.
A simple pattern works well in real life: use the spread for punch, then keep the rest of the food calm. Pair cheesy toast with sliced tomato and cucumber instead of salted chips. Drop a spoon into steamed veg instead of drowning veg in bottled sauce. You get indulgence without blowing the salt meter or the calorie budget before lunch. Over time that habit matters more than any single spoon.
Who Should Keep An Eye On Sodium
Anyone watching blood pressure has extra reason to track salty spreads. Heart groups in many countries point to 2,300 mg sodium per day as a soft ceiling for most adults, and 1,500 mg per day as a better aim when high blood pressure is already in the picture. Long stretches of salt-heavy eating raise blood pressure, and steady high blood pressure raises stroke and heart risk. Dialing back salty dips is one easy lever you can pull at home without changing the rest of dinner too much.
Kids And Cheese Spread
Kids love the creamy taste, and a mild layer can help fussy eaters accept veggies or eggs. That said, children have lower sodium targets than adults and smaller bodies, so a “just one more spoon” habit can blow past a sensible salt range fast. A thin swipe inside a sandwich or a drizzle over boiled corn usually does the job. You get flavor wins without handing over a dip bowl and letting them free-scoop till the tub runs dry.
Practical Takeaway For Daily Use
Amul’s spreadable cheese is creamy, salty, and fast. Per 100 g you sit near 276 kcal, around 20 g fat (about 13 g sat fat), about 11 g protein, and about 840 mg sodium. A normal tablespoon gives you roughly 55 kcal and about 170 mg sodium. That single spoon can round out toast, paratha, eggs, steamed veg, or pasta. You get taste and softness in seconds.
Use it like a flavor tool, not the main course. Let one spoon melt across hot veg, paratha, or eggs instead of eating the tub with fries or pakora. Read the sodium line on the pack, match it with the WHO sodium advice above, and shape the rest of the plate with fresh sides. That way you still get the cheesy hit you came for without turning a quick snack into a salt bomb.