One 20 g Amul processed cheese slice lists around 60–70 calories, about 4 g protein, 5 g fat, and close to 250 mg sodium on the nutrition panel.
1 Slice
2 Slices
3 Slices
Single Melt
- 1 slice on toast
- Adds 4 g protein
- Light salt hit
Quick snack
Double Burger Stack
- 2 slices on patty
- Big melt and stretch
- Watch sodium
Hearty
Triple Grill
- 3 slices pressed
- Creamy pull
- Sodium and fat spike
Heavy
Amul Cheese Slice Nutrition Facts Breakdown
The back panel carries the detail. One processed slice weighs 20 g. Brands print numbers two ways: per 100 g and per serving. Indian packs treat one slice as the serving. That single slice lands near 60–70 calories, 5 g total fat, about 3 g saturated fat, about 4 g protein, and roughly 250 mg sodium. That layout matters because shoppers scan the bold per-slice row first and ignore the tiny per-100-g block.
Five slices across a day can reach 300–350 calories and more than 1,200 mg sodium. That’s past half of the 2,000 mg sodium daily benchmark that India’s food regulator uses when it builds the %RDA line for salt.
| Nutrient | Per 20 g Slice | Per 100 g / %RDA* |
|---|---|---|
| Energy (kcal) | ~70 kcal | 316 kcal / 3% |
| Total Fat (g) | 5 g | 25 g / 7% |
| Saturated Fat (g) | 3 g | 16 g / 15% |
| Protein (g) | 4 g | 18 g |
| Sodium (mg) | ~250 mg | 1040 mg / 10% |
| Added Sugar (g) | 0 g | 0 g / 0% |
*Pack panels show a %RDA next to each nutrient. That %RDA is based on a reference day of 2,000 kcal energy, 67 g total fat, 22 g saturated fat, 2 g trans fat, 50 g added sugar, and 2,000 mg sodium.
Serving Size And Calories Per Slice
Each slice comes sealed on its own and stamped as 20 g. Most retail pouches hold 10 slices, or 200 g total, so the nutrition panel is built around that fixed shape instead of loose shreds or cubes. That fixed 20 g square gives you a repeatable serving, which helps when you’re packing school tiffins or tracking portions.
At around 60–70 calories, one slice lands in snack range. Drop a slice on toast in the morning and another on a burger patty at night and you’ve added roughly 140 calories from dairy. Two slices still feel easy to fit into a meal plan. Four or five slices back to back can turn into a surprise calorie bomb.
Why Calories Swing Between 60 And 70
You may see the calorie line printed as 60, 62, or 70. That gap comes from rounding rules and small swings in fat and moisture. Food labels let brands round numbers to the nearest allowed unit, so tiny batch changes can move the math by a few calories without changing how the slice eats.
Fat Salt Protein And Sugar
Dairy slices bring fat for melt, salt for punch, and protein for staying power. The panel lists 5 g total fat and about 3 g saturated fat per slice on the Amul pack panel. Most of that fat is saturated, which is why the sheet firms fast once it cools.
Protein sits near 4 g per slice. That’s similar to a small egg bite. Processed cheese is condensed milk solids, so you also pick up calcium that helps keep bones strong. One 20 g slice can deliver a meaningful share of daily calcium needs for many people.
Where Sodium Comes In
Sodium lands around 250 mg per slice. Melt two or three slices into a grilled sandwich and you’re already near 500–750 mg sodium from cheese alone. That’s a big chunk of the 2,000 mg daily sodium figure that Indian labelling uses for %RDA math.
That salty hit is part of the taste. Emulsifying salts also keep the sheet smooth, stretchy, and steady during heat, which is why it melts so evenly over a patty or paratha.
How To Read The Indian %RDA Line
Indian packs must show nutrition per 100 g and per serve, plus the share each serve contributes toward daily targets for fat, saturated fat, added sugar, and sodium under the current FSSAI labelling rule. You’ll see this printed as “%RDA” or “% RDA” near each nutrient line. You don’t need math; the pack spells out how much of the day’s salt and fat budget one slice spends.
The %RDA math uses a reference adult with a 2,000 kcal day, 67 g total fat, 22 g saturated fat, 50 g added sugar, and 2,000 mg sodium. So when the slice lists sodium at 10% RDA, it means one slice alone gives around one tenth of that sodium yardstick. That helps you spot salt-heavy snacks fast.
Why %RDA Helps You Compare Snacks
The same %RDA line lets you compare grab-and-go food. Say one sandwich leans on two cheese sheets and another leans on chutney and veggies. If the cheese label shows 15% saturated fat RDA per slice and the chutney wrap shows 4% per serve, the swap is obvious.
FSSAI cleared new packaging guidance in 2024 that calls for bold, high-contrast numbers for total sugar, salt, and saturated fat so shoppers can read risk nutrients fast, even on a tiny pouch. Expect clearer fat and sodium callouts on dairy slices, chips, and ready meals as print runs refresh.
When One Slice Fits Your Day
There’s a reason these sheets show up in school tiffins, maggi bowls, and late night toast. One slice melts fast, tastes salty and creamy, and adds about 4 g protein without any prep. A single slice with eggs in the morning can calm mid-morning snack raids.
Portion control kicks in once you start stacking. Three slices in one grilled sandwich hit around 210 calories, 15 g fat, and roughly 750 mg sodium before you even add fries. That’s dense for one sitting.
Who Might Want To Slow Down
If you track blood pressure, keep an eye on sodium per slice. Each 250 mg step moves you closer to the 2,000 mg daily figure on the label. If you watch saturated fat, check that line too. A panel that prints 15% saturated fat RDA for one slice tells you a double stack at lunch plus a cheesy snack at night can push that number high fast.
Where Sodium And Saturated Fat Can Sneak Up
Cheese slices rarely travel alone. They sit next to salty patties, deli meat, instant noodles, mayo, and fries. Each of those brings sodium and fat. Layer them all into one burger or stuffed paratha and your meal can cross a big share of the day’s sodium and saturated fat in one go.
Two easy tweaks help. First, use one slice, then bulk the sandwich with tomato, cucumber, onion, or lettuce. You keep melt and stretch, but each bite carries less salt and fat. Second, skip extra salt at the stove when cheese is already in the pan. Small moves like these turn the slice into a helper instead of a salt bomb.
| Meal Idea | Portion | Watch For |
|---|---|---|
| Toast Melt Breakfast | 1 slice on whole grain toast + egg | Calories stay near 200 for the plate, sodium stays near 250 mg from the slice |
| Lunch Burger Stack | 2 slices on a patty | Sodium jumps near 500 mg from cheese alone, plus salt in patty and sauce |
| Grilled Sandwich Dinner | 3 slices pressed in bread | Fat hits about 15 g from cheese, and sodium can brush 750 mg before sides |
Quick Ways To Use These Slices At Home
Because every sheet is pre-cut and wrapped, you get baked-in portion control. Pull one and you know the calorie and sodium load in that one piece. Drop it over hot roti, noodle bowls, scrambled eggs, tikka wraps, or stir it through hot corn. The melt helps bind loose fillings so your wrap doesn’t fall apart in your hand. That makes these sheets handy in hostel kitchens or office pantries with no knives or graters.
Storage And Food Safety Basics
Store the pouch cold, under 4°C. After opening, move loose slices to an airtight box in the fridge and finish them within a month or by the printed best before date, whichever comes first. Keep slices out of a hot car or desk drawer for long stretches.
Bottom Line On This Label
This processed dairy slice is calorie dense, salty, and protein rich for its size. One sheet brings melt, calcium, and fast flavour for toast, noodles, burgers, and wraps. At the same time, the same label warns you when stacking gets heavy: saturated fat and sodium climb fast, and the %RDA lines for those nutrients sit in bold. That contrast helps you snack smarter all day.
Read the per-slice line, watch sodium and saturated fat, and stack slices with intent so you stay under the daily salt and fat targets on the pack. Use that label like a quick dashboard for the slice in your hand.