Nutrition across Amul products varies widely: skimmed milk stays lean, paneer brings protein, and butter or cheese packs more energy.
Low Calories
Mid Range
Higher Energy
Skimmed (Slim ’n’ Trim)
- ~70 kcal per 200 mL
- About 7 g protein
- Best for shakes and tea
Lean
Toned UHT (Taaza)
- ~116 kcal per glass
- Mild creaminess
- Balanced for daily use
Everyday
Full-Cream UHT
- ~130 kcal per 200 mL
- Rounder taste
- Great for desserts
Rich
Nutrition Facts In Amul Products — What To Check
Buying dairy is easy until labels start throwing fat percent, SNF, servings, and claims at you. This guide puts the big hitters side by side so you can pick a carton or tub that fits your plan. Numbers below come from brand labels and Indian standards where noted.
| Product & Serving | Calories | Protein |
|---|---|---|
| Slim UHT milk (200 mL) | 70 | 7.0 g |
| Toned UHT milk (200 mL) | 116 | 6.0 g |
| Full-cream UHT milk (200 mL) | 130 | 7.0 g |
| Low-fat dahi (100 g) | 38 | 4.0 g |
| Processed cheese slice (20 g) | 63 | 4.0 g |
| Malai paneer (50 g) | 162 | 10 g |
| High-protein paneer (50 g) | 85 | 12.5 g |
| Unsalted butter (10 g) | 74 | 0.1 g |
Labels referenced: UHT toned milk per 100 mL 58.2 kcal, 3 g protein; skimmed 35 kcal, 3.5 g protein; full-cream 130 kcal and 7 g protein per 200 mL; low-fat dahi 38 kcal and 4 g protein per 100 g; processed cheese 314 kcal and 20 g protein per 100 g; malai paneer 323 kcal and 20 g protein per 100 g; high-protein paneer 170 kcal and 25 g protein per 100 g; unsalted butter 740 kcal per 100 g.
Fat classes on Indian milk are set by food standards. Toned sits near 3% fat, while skimmed hits minimal fat. If you want the formal definitions behind those words, the FSSAI FAQ on milk lays out the fat and SNF ranges clearly.
Daily targets matter too. Most adults benefit from a steady dairy portion for protein and calcium, and the latest national dietary guidance explains why. Skim through the ICMR guideline for context on portions and balance.
Milk: Pick The Right Fat Level
Skimmed cartons cut calories while keeping a decent protein hit per cup. Toned options keep a mild creaminess that works for chai, oats, and shakes. Full-cream brings a richer body for kheer, hot chocolate, and sweets. Choose by day: light breakfasts lean on skimmed; long training days can use the extra energy in fuller milk.
Curd And Lassi: Fermented Wins
Plain dahi keeps lactose easier on some stomachs and often lands more satisfying than milk for the same calories. Low-fat tubs sit around four grams of protein per 100 g, which stacks nicely at lunch with rice or parathas. Spiced buttermilk helps hydration in hot months with fewer calories per glass. Sweetened cups push sugars up fast, so park those for treats.
Paneer And Cheese: Dense Protein
Half a block at dinner is a lot. A modest 50 g cube of paneer drops ten grams of protein already. If you want more protein with fewer calories, the high-protein tin version trims fat and keeps about twelve and a half grams of protein per 50 g. Processed cheese slices melt well but bring extra sodium. Reserve cheese for flavor and lean on paneer for the heavy lifting.
Butter And Ghee: Tiny Servings Go Far
One pat spreads fast across toast and adds aroma to dal or vegetables. At roughly seventy-four calories per ten grams, portion control does the magic here. If your meals already carry nuts, seeds, or oils, keep the butter cameo short.
Label Decoder For Amul Packs
Three lines unlock most cartons and tubs: fat percent, SNF, and serving size. Fat percent steers energy and taste. SNF tells you the solids without fat—think milk sugars and proteins. Serving size anchors the math; many panels list both per 100 g and per serving. Match serving size to how you pour at home so the numbers reflect real intake.
Protein Per Calorie: Where It Shines
Skimmed milk and low-fat dahi win on protein density. Paneer lands higher on calories, so smaller cubes make sense alongside roti and sabzi. Cheese adds punchy flavor with more sodium; a single slice in a paratha achieves the melt without overdoing it.
Lactose And Tolerance
Sour milk products can feel gentler because bacteria nibble on milk sugars during fermentation. If straight milk feels heavy, try dahi at lunch or buttermilk with spices and salt. Watch sweetened variants, since the extra sugar can mask how much you drink.
Cooking Swaps That Save Calories
Use toned milk for puddings and custards; texture stays friendly with fewer calories per cup. Blend half dahi and half water for marinades to keep meats tender and sauces light. Fold a small processed cheese slice into a veggie sandwich instead of two to halve the impact without losing melt.
| Goal | Better Pick | Reason |
|---|---|---|
| Weight management | Skimmed milk or low-fat dahi | Protein with fewer calories per cup. |
| Muscle gain | Tin paneer or fresh paneer | Dense protein; easy to portion at 50–100 g. |
| Dessert making | Full-cream milk | Richer body helps set puddings and kheer. |
| Hydrating snack | Spiced buttermilk | Light, salty, and easy on calories. |
| Sandwich melt | Processed cheese slice | Strong flavor; one slice usually does it. |
How We Built The Numbers
Figures come from brand panels and Indian standards. Toned UHT milk lists 58.2 kcal and 3 g protein per 100 mL; skimmed UHT lists 35 kcal and 3.5 g protein per 100 mL; full-cream UHT posts 130 kcal and 7 g protein per 200 mL. Low-fat dahi panels show about 38 kcal and 4 g protein per 100 g. Processed cheese shows 314 kcal and 20 g protein per 100 g. Malai paneer lists 323 kcal and 20 g protein per 100 g, while the high-protein tin version lists 170 kcal and 25 g protein per 100 g. Unsalted butter sits near 740 kcal per 100 g.
Serving Math, Checked
Where a panel shows values per 200 mL, the table scales them to per glass. Cheese slices are estimated at twenty grams each when the page lists only per 100 g. All conversions are linear and rounded to keep the table clean. When your slice or scoop is larger, scale up the numbers the same way.
Simple Ways To Use These Picks
Morning tea or coffee pairs well with skimmed milk during busy weeks. For a post-workout snack, stir fruit into plain dahi and add a spoon of roasted chana. Dinner curries get body from paneer cubes without leaning too hard on cream. On festival days, reach for full-cream milk for sweets and keep portions sensible.
Shopping Tips
Check the print date on UHT packs and keep unopened boxes in a cool cupboard. Move opened milk to the fridge and aim to finish within two days. Pick paneer blocks that list protein near twenty grams per 100 g. Choose dahi with no added sugar when pairing with savory meals.
Nutrition Variations Across Popular Packs
UHT lines are stable on the shelf until opened, while fresh pouches live in the fridge from day one. Skimmed cartons shave energy the fastest because fat carries twice the calories of protein or carbs. That swap shows up when you shift tea, coffee, or breakfast bowls to the lean carton for most days. For desserts and festival cooking, the fuller carton earns its place thanks to a silkier texture that sets puddings and khoa more reliably.
Curd styles vary too. Plain tubs list “added sugar: 0,” while fruit cups include sugar from pulp plus any extra added at the plant. If your day already includes fruit, the plain tub keeps the balance tidy. When salt runs low in hot weather, spiced buttermilk gives a light, salty sip with fewer calories than sweet lassi.
Common Label Traps
“Per serving” can mean anything from twenty grams to a full glass. If the number looks small, check the unit. Cheese, for instance, often lists values per 100 g; a single slice is only a fifth of that. Butter can show no carbs or protein and still move your day’s calories up quickly because fat is concentrated.
Words like “slim,” “lite,” or “diet” point to fat differences, not sugar. Milk sugars stay similar across fat classes, so tea or coffee will taste almost the same in sweetness. If you need fewer sugars, fermented choices like plain dahi are a better swap than sweetened cups.
Sample Day Using Dairy Well
Breakfast: oats with skimmed milk, peanuts, and a banana. Lunch: rice, dal, salad, and a bowl of plain dahi. Snack: spiced buttermilk from the fridge. Dinner: a mixed-veg curry with a 50 g paneer cube, roti, and a small square of dark chocolate. This flow spreads protein across meals and keeps energy steady.
Final Checks Before You Buy
Scan fat percent, protein per 100 g, and serving size. Match the pack to your week: lean cartons for routine days, richer ones for desserts or guests. Keep portions realistic, chill opened packs fast, and rotate choices so protein, calcium, and flavor stay on track. Small habits compound solid results.