Amul Cheese Slice Nutrition | Smart Facts Now

One 20 g Amul cheese slice delivers about 60–70 calories, ~5 g fat, ~4 g protein, and a salty hit of ~250 mg sodium per slice.

What You Get In One Slice

A single individually wrapped Amul slice weighs about 20 g. That square brings in roughly 60 to 70 kcal, around 5 g total fat, close to 4 g protein, trace carbs, and close to 250 mg sodium per slice.

Most people slip that slice into bread or a paratha without thinking about numbers. Seeing the numbers helps you place it in your day. For many readers, the cheese slice lands in breakfast sandwiches, late night toast, or instant noodles, so the calories stack up faster than you think.

Amul lists energy around 316 kcal per 100 g, with 25 g total fat, 16 g saturated fat, 18 g protein, and about 1040 mg sodium. When you scale that to one 20 g slice, you land close to 63 kcal, 5 g fat, 3 g saturated fat, 4 g protein, and about 250 mg sodium.

Here’s a quick table so you can scan the core macros, salt, and calories for this processed dairy slice.

Nutrient	Per Slice (20 g)	Per 100 g
Energy (kcal)	~63	316
Total Fat (g)	5	25
Saturated Fat (g)	3	16
Protein (g)	4	18
Carbs (g)	0.3	4.8
Sodium (mg)	250	1040

These numbers come from Amul product specs and independent nutrition trackers that log the same 20 g serving size, so they line up well in day to day use.

Amul Cheese Slice Calories And Macros Guide

Calories sit in the low 60s per slice. That means two slices melt onto a burger for about 125 kcal before you even count the patty or bun.

Fat drives most of those calories. Around seventy percent of the energy in one slice comes from fat, with close to three grams of that fat coming from saturated fat. Saturated fat brings the creamy mouthfeel people love, so portion size matters if you’re watching lipids during a health check.

Protein shows up too. Four grams of protein per slice is small next to a scoop of paneer or chicken, yet it does help round out breakfast when you layer one slice over an omelette or stuff it in a veggie roll.

Carbs And Sugar

Carb load per slice is close to zero, with under half a gram shown on multiple databases, and no added sugar. That gives this cheese slice an easy win for people tracking carbs or following a low carb plan.

Sodium Snapshot

Salt is where this cheese gets loud. One slice lands around 250 mg sodium, which is more than ten percent of the 2,000 mg daily sodium cap the World Health Organization suggests for adults. Two slices take you near 500 mg sodium, so heavy grilled cheese nights can stack salt fast.

Salt, Fat, And Daily Limits

Why does sodium matter here? The World Health Organization advises adults to stay under 2,000 mg sodium per day, equal to under 5 g salt, because steady high sodium intake links with raised blood pressure and higher stroke risk. A single Amul slice at 250 mg already eats into that budget, and a grilled sandwich with two slices can push you past 500 mg sodium before you even shake table salt.

Now add fat. Each slice sits near 5 g total fat, with roughly 3 g from saturated fat. Melt two slices on buttered toast and you’re stacking dairy fat plus ghee or butter from the pan. For people tracking LDL during routine checkups, that pairing can wave a yellow flag.

On the bright side, the slice also brings calcium and milk protein, which are often named in bone and muscle recovery talk. Amul sources list around 150 mg calcium in one slice, or around fifteen percent of daily value, so that snack can help fill gaps for kids and adults who dislike plain milk.

So this processed dairy square is salty and fatty, yet it does carry protein plus calcium. The trick is knowing where it fits in your plate, not banning it outright.

Portion Control: How Much Is Too Much?

Portion size changes the math fast. Half a slice on hot dal khichdi gives taste with less sodium. Two slices on a burger or grilled toast can blow past half a gram of salt in one sitting.

How To Use A Slice In Everyday Meals

Quick Breakfast Ideas

Slide one slice onto a masala omelette right before you fold it. The heat melts the cheese into soft ribbons, which bumps flavor and brings four grams of dairy protein without adding carbs. You can also tuck half a slice inside a hot paratha roll with cucumber, tomato, and onion for a fast grab-and-go meal.

Burger Night Or Toastie Night

That square slice was designed to melt. Two slices drape cleanly over a patty and lock in moisture while the burger rests. The same melt makes a street-style toastie feel rich without needing loads of mayo. The catch is sodium: two slices bring roughly 500 mg sodium before you salt the patty or layer in pickles.

Scan the table below to map common portions against calories and sodium.

Portion	Calories (kcal)	Sodium (mg)
Half Slice (~10 g)	~32	~125
One Slice (20 g)	~63	~250
Two Slices (40 g)	~126	~500

You can see how stacking slices can eat half a day’s sodium cap before counting fries or packaged sauces. That math matters for anyone keeping an eye on blood pressure with their doctor or a dietitian.

Smart Pairings To Balance Salt

Pair the cheese with raw veggies and herbs so your tongue gets crunch and freshness along with the creamy melt. Cucumber, tomato, onion, green chutney, or lettuce shreds all add water, fiber, and potassium without pushing sodium higher. A side of plain salad or fruit also helps slow you down so you don’t keep stacking slice after slice.

Storage And Food Safety Tips

Amul says to keep slices refrigerated at 4°C or below, and to move opened slices into an airtight container, then finish them within about a month or by the printed date, whichever comes first. That cold hold keeps texture smooth and slows spoilage. Leaving loose slices warm in a lunchbox for hours can lead to sweating, off smells, and faster spoilage, so pack them in an insulated bag with an ice block when you send a sandwich to school or work.

Bottom Line On Amul Slices

Take a step back and you can see what this slice is: a compact dairy square that brings bold salt, melts fast, and adds mouthfeel to simple food with hardly any prep time. One slice lands near 63 kcal with about 5 g total fat, roughly 3 g saturated fat, 4 g protein, and about 250 mg sodium. Two slices double those numbers. That combo can work for busy mornings, late study nights, or road snacks, because you can tear the wrapper and drop the slice straight on hot bread or hot noodles. That ease is why so many college hostel kitchens, train snack stalls, and home lunchboxes lean on processed cheese slices in the first place.

The flip side is salt and fat. A grilled cheese with two slices can cross 500 mg sodium, which already hits about one quarter of the 2,000 mg sodium ceiling that the World Health Organization sets for adults in one full day. Stack that sandwich next to fries, instant soup powder, or salty pickles and you edge closer to that ceiling by lunch. People who track blood pressure with a clinician or deal with water retention often watch sodium grams the same way other folks count sugar grams, which turns cheese slices into a food that calls for a quick pause, not blind snacking. A simple tweak helps: keep the cheese, lose half the salt load by using one slice instead of two, skip extra table salt, and pad the meal with fresh cucumber, tomato, lettuce, or fruit on the side.

Storage plays into that plan. Amul tells buyers to keep slices chilled at or below 4°C, store opened slices in an airtight box, and finish the pack within about a month after opening or by the printed date, whichever is sooner. That cold chain matters for flavor and safety, because warm processed cheese sweats, turns greasy, and can spoil faster. A neat habit is to portion out two slices in small reusable tins before the week starts. You grab only what you need for a sandwich or noodle bowl, and the rest of the pack stays sealed in the fridge instead of sitting open and drying out.

Short version: enjoy the melt, watch the salt, and treat each slice like a planned add-on, not background noise.