Amul Lite butter delivers about 587 kcal per 100 g with 65 g fat and 725 mg sodium, so smaller servings shift the numbers fast.
Teaspoon
Tablespoon
Two Tbsp
Spread On Toast
- Go thin, then add herbs
- Use a warm slice
- Weigh once to learn
Everyday use
Quick Cooking
- Add near the end
- Tadka or finish
- Keep heat modest
Low heat
Baking Tests
- Match grams to recipe
- Start with a half batch
- Adjust liquids if needed
Test first
Amul Lite Spread: Nutrition Breakdown
This dairy spread lands below regular butter on energy density while keeping the classic taste close. Per 100 g, the label lists 587 kcal, fat 65 g, protein 0.1 g, carbs 0.3 g, added sugar 0 g, and sodium 725 mg. Those figures set the base for spoon math that fits real meals at home.
| Measure | Amul Lite Calories | Regular Butter Calories |
|---|---|---|
| Per 100 g | 587 kcal | 717 kcal |
| 1 tablespoon (14 g) | ~82 kcal | ~100 kcal |
| 1 teaspoon (5 g) | ~29 kcal | ~36 kcal |
| 2 tablespoons (28 g) | ~164 kcal | ~200 kcal |
That gap shows up on toast and in quick cooking. Two spoons on a sandwich could save around 36 kcal compared with a standard butter smear. Across a week of breakfast plates, the difference stacks up without changing your routine much.
What “Lite” Means On This Tub
The pack calls it a milk fat spread with lower fat and energy than butter or margarine. The texture stays creamy and spreadable straight from the fridge. You can add a neat sheen to dal, finish sautéed veggies, or brush hot rotis. For long pan time, keep heat modest so milk solids don’t brown faster than you want.
How The Spoon Numbers Were Calculated
The math is simple. At 587 kcal per 100 g, one gram equals 5.87 kcal. A 5 g teaspoon lands near 29 kcal. A 14 g tablespoon lands near 82 kcal. Two tablespoons (28 g) land near 164 kcal. Sodium scales in the same way from 725 mg per 100 g, so one tablespoon sits near 102 mg. These rounded figures match common kitchen references and keep planning easy.
Label Snapshot And Handling
The spec page shows energy, fat, protein, carbohydrates, added sugar, and sodium. Storage sits at or below 4°C with a nine-month best-before from packaging. Use clean knives and close the tub promptly. Cold storage keeps water and fat in balance and helps the spread hold a clean, even texture.
Where It Lands Versus Regular Butter
Standard salted butter clocks in around 717 kcal per 100 g. This spread comes in at 587 kcal per 100 g. That puts it roughly 18–20% lighter per gram. On toast, one tablespoon swap saves near 18 kcal. Two spoons save near 36 kcal. The taste stays recognizably dairy, which makes the swap painless for many home plates.
External Data Points You Can Trust
Brand labels anchor the per-100 g facts, while national tables give a yardstick for regular butter. If you want a benchmark for a standard butter entry, the salted butter nutrition page based on USDA data is a reliable point of comparison. For this spread’s exact label line-up, refer to the Amul Lite nutrition data page.
Portion Guide For Daily Use
Spreads drift upward across the week if you pour by feel. Weigh your usual smear once. Learn whether your “quick swipe” is closer to a teaspoon or a tablespoon. Match that to your day’s plan. If dinner leans rich, go lighter at breakfast. If lunch runs lean, the evening spoon can carry a touch more.
| Serving | Calories | Sodium |
|---|---|---|
| 1 teaspoon (5 g) | ~29 kcal | ~36 mg |
| 1 tablespoon (14 g) | ~82 kcal | ~102 mg |
| 2 tablespoons (28 g) | ~164 kcal | ~203 mg |
| 100 g | 587 kcal | 725 mg |
Reading The Numbers Like A Pro
Energy
Energy tells you the day’s budget. This spread helps shave calories in places where butter shows up daily: toast, parathas, sandwich layers, and quick sauté finishes.
Fat
Fat drives richness and mouthfeel. With 65 g per 100 g, this tub lands below full-fat butter. You’ll still taste dairy notes, just with leaner energy per gram.
Protein And Carbs
Both sit near zero here. Don’t count this spread toward a protein goal. Pair it with eggs, paneer, or legumes if you need protein on the same plate.
Sodium
Salt brings flavor. At 725 mg per 100 g, a tablespoon carries a little over 100 mg. If the rest of your day includes salty snacks, go easy with the spoon.
Who Benefits Most From The Swap
Toast lovers who want the same ritual with fewer calories. Home cooks who finish curries with a small knob for shine. Parents packing tiffins who want a creamy layer without bumping up energy too much.
When To Reach For Regular Butter
Some bakes lean on full fat for structure and flavor. Laminated doughs, butter-heavy cookies, and classic buttercream need the real thing. Use it there, keep portions modest, and enjoy the result. For everyday cooking, you can blend oil for the main sauté and add a small knob of this spread at the end for aroma.
Storage, Packs, And Shelf Life
Keep tubs chilled at or below 4°C. You’ll find 100 g, 200 g, and 500 g sizes in many Indian markets. Pick a pack that matches your pace so texture stays nice from first scoop to last. Smaller tubs work well for small households; bigger ones suit frequent cooking.
Method And Rounding Notes
All per-100 g figures come from the brand’s spec page. Spoon math uses standard 5 g (teaspoon) and 14 g (tablespoon) weights. Regular butter benchmarks use a standard salted entry from USDA-derived tables. Rounding keeps the charts readable. If you want precision for your own toast, weigh your usual smear once and note the number.
Smart Ways To Keep Flavor High
Layer Flavor
Spread thin, then add herbs, lemon zest, or a brush of chutney. A little acid wakes up the dairy note without extra fat.
Finish, Don’t Fry
Use a small knob to finish hot veggies, dal, or pasta. You’ll taste it more, and you’ll use less.
Measure Once
Drop your usual spoon on a scale once. That quick check turns ballpark tables into your own numbers for daily planning.
Bottom Line For Shoppers
If you like a buttery note on bread and veggies, this leaner dairy spread trims calories while keeping the routine intact. Keep the spoon light, lean on herbs and spice for extra pop, and save the full-fat block for recipes that truly need it.