A 20 g Amul slice has ~70 kcal, ~4 g protein, ~5 g fat, and ~250 mg sodium; per 100 g it’s ~314 kcal with ~15 g protein.
Calories (Slice)
Protein (Slice)
Sodium (Slice)
Slice 20 G
- ~70 kcal • ~4 g protein
- Fast melt for toasties
- Portion control is simple
Everyday
Grated Tbsp 10 G
- ~35 kcal • ~2 g protein
- Spreads flavour further
- Good for pasta or dosa
Lighter
Block Cube 30 G
- ~95 kcal • ~5–6 g protein
- Smooth sauce texture
- Best for bakes
Heavier
Nutrition Facts For Amul Cheese Slices And Blocks
Here’s a clear view of what you get from a typical slice, a spoon of grated cheese, and a 100 g panel. Values track brand labels and large nutrition databases. They can shift a touch by batch, so use them as practical estimates when you plan meals.
| Serving | Calories | Protein |
|---|---|---|
| Per 100 g (label view) | ~314 kcal | ~15 g |
| 1 slice (20 g) | ~70 kcal | ~4 g |
| 1 grated tbsp (10 g) | ~35 kcal | ~2 g |
| 1 cube from block (30 g) | ~95 kcal | ~5–6 g |
Brand pages list ingredients such as cheddar, emulsifying salts, common salt, and annatto. That combo gives even melt and steady texture from fridge to pan, and it also lifts sodium compared with plain paneer. Energy is often shown per 100 g and per serving to match labelling rules in India.
Protein sits near ~4 g per slice, which fits a sandwich or omelette. Fat lands near ~5 g, driven by milk fat. Carbs are close to zero. Sodium per slice hovers around ~240–250 mg, which adds up fast if your day already includes pickles, instant noodles, or ready snacks.
What Shapes The Numbers On The Pack
Processed styles blend natural cheese with salts that hold water and fat together. That step locks in melt and stretch while limiting separation on heat. It also nudges sodium up. Blocks are a touch denser than slices, yet the macro split stays similar: mostly fat and protein, trace carbs, and a steady dose of calcium.
Per 100 g, calories sit in the low-300s for many Indian brands in this category. That’s lower than rich hard cheese and higher than a basic paneer made with low salt. If you track closely, weigh a slice once. Nominal weight is 20 g, yet real slices can swing by a gram or two across packs.
Smart Portioning For Sandwiches, Parathas And Bakes
One slice pairs well with two eggs or a cup of cooked chana for a balanced plate. If you want a gooey finish without pushing sodium, grate a tablespoon across the top instead of stacking slices. You still get aroma, browning, and that familiar dairy note.
Many Indians already cross safe salt lines from home cooking and packaged foods. The 2024 update from NIN aligns daily sodium targets with WHO’s ceiling; see the latest Dietary Guidelines. Keeping cheese portions modest helps stay under that line.
Label Decoder: Energy, Fat, Protein, Sodium
Energy And Fat
Most energy comes from milk fat. A single slice adds energy similar to a small roti with a teaspoon of ghee. For weight control, swap a second slice for tomatoes, cucumbers, and onions to keep volume high with steady calories. For bulking, pair a slice with peanut butter toast or milk to push calories and protein together.
Protein
Dairy proteins bring all essential amino acids. The ~4 g per slice won’t carry a full meal, yet it stacks neatly with eggs, dal, or chicken. If you aim for 20–30 g per meal, build combos: two slices plus a cup of chana, or one slice with a scoop of whey and fruit, based on taste and budget.
Sodium
Sodium is the watch point. Two slices plus bread and sauces can reach ~700 mg. Use low-salt chutney, fresh herbs, and lemon to keep flavour high with a smaller salt load. Grating increases surface area, so you can use less for the same punch.
How It Compares With Paneer And Hard Cheese
Paneer is fresh and milder on salt. Per 100 g, paneer often shows fewer calories than processed styles, with similar protein. Hard cheddar sits higher for calories and saturated fat. Slices sit in the middle for energy and give the easiest melt, which is why they’re pantry staples for toasties and bakes.
Cooking Notes That Help The Numbers Work For You
Toasties And Grills
Butter adds up fast. Brush the outer bread with a thin layer of dahi or a mist of oil. You still get good browning. One slice melts well under a lid on low heat. Lift the lid for the last minute to crisp the surface.
Pasta And Sauces
Melt a cube into a white sauce with milk and a spoon of flour. The emulsifiers keep it smooth. Season with pepper and mustard instead of extra salt. If you want a thicker coat on pasta, save a bit of starchy cooking water and whisk it in slowly.
Eggs, Dosa, And Paratha
Shred a tablespoon over an omelette or on a dosa before folding. You’ll get coverage without overdoing it. For stuffed paratha, go half grated cheese and half mashed paneer to stretch flavour with less sodium per bite.
Micronutrients: Calcium, Vitamin A, B12
Calcium shows up at handy levels in dairy cheese. Slices often claim around 10–15% of daily value per piece. Vitamin A appears thanks to milk fat and annatto tint. B12 comes with dairy protein. Many Indian panels still leave some vitamin boxes blank, which is normal, since some producers only publish the core set that lab rules ask for.
Reading The Label Like A Pro
Check serving size first. Many packs show nutrition per 100 g, then a per-slice row. Builders and fitness trackers often work per 100 g, so that line helps scale recipes. India’s code asks packs to show per 100 g or 100 ml numbers even when they also show per-serving, which makes batch cooking and logging easier.
Ingredients matter. Emulsifying salts like E331 or E452 support stability and melt. Annatto adds the golden hue. If you prefer fewer additives, choose plain paneer on days when you don’t need the classic slice melt.
Cheese And Health Goals: Pick Your Lane
Weight Loss
Use the grated spoon method. One tablespoon gives flavour at ~35 kcal. Build the rest of the plate with eggs, dal, lean meat, and greens. Save two-slice sandwiches for training days or long shifts when you need more energy.
Muscle Gain
Pair slices with high-protein staples. Two slices add ~8 g protein on top of eggs, tuna, or tofu. Add milk or yogurt and fruit to round the meal. Keep an eye on sodium if you also use pickles or sauces.
Blood Pressure Care
Plan for one slice in a meal and keep the rest of the plate low in salt. Use herbs, pepper, lemon, and garlic for flavour. Many home cooks swap bottled sauces for fresh salsa to trim sodium without losing zip.
When To Choose Slices, Blocks, Or Spread
Slices win for speed and portion control. Blocks give the best melt in sauces and bakes. Spread works on crackers but often packs similar sodium per 100 g as slices. For kids’ lunch boxes, sandwich one slice with cucumbers and carrots to lift fiber and crunch while the salt stays balanced.
Storage, Safety And Shelf Life
Keep sealed packs chilled. Once opened, wrap well to limit drying and odour pickup. Use clean knives and boards. If the pack swells, bin it. Preservatives listed on the pack help quality, yet cold storage and clean handling still drive taste and safety at home.
Serving Swaps That Save Calories And Salt
| Swap | What Changes | Net Effect |
|---|---|---|
| 1 slice → 1 tbsp grated | Less cheese, more surface | ~35 kcal, ~125 mg sodium saved |
| 2 slices → 1 slice + paneer | Half processed, half fresh | Similar protein, less sodium |
| Spread on toast → slice on toast | Portion control is easier | Steadier calories per piece |
| Slice + salty sauce → slice + salsa | Swap sauce for fresh mix | Lower sodium, brighter taste |
| Thick block cube → grated | Better coverage | Use less for same melt |
Quick Math For Common Meals
Cheese omelette with one slice lands near ~200–250 kcal before oil, based on egg size. A veg grilled sandwich with one slice and buttered bread sits near ~350–400 kcal. A white sauce pasta for two with one 30 g cube in the pot spreads the load, so each bowl picks up ~50 extra kcal from the cheese alone.
Where The Numbers Come From
Figures here reflect brand panels and large databases that mirror those panels. You’ll find ingredients and specs on the Amul site, while public rules from FSSAI explain why packs show both per 100 g and per serving rows. For general health targets, the NIN 2024 update sets sodium goals that align with WHO. Both sources help you read packs and build meals with fewer surprises.
Final Tips For Everyday Meals
Build plates around veg, pulses, and whole grains; use slices as a flavour add-on. Grate when you want coverage with less salt. Stack slices only when the rest of the meal is light on salty items. For kids, team one slice with fruit and crunchy veg to keep balance. If you cook for someone with kidney disease or long-term hypertension, get tailored targets from a clinician and match the plate to those numbers.