A 100 g serving of Amul Masti Dahi packs ~62 kcal, 4 g protein, 3.1 g fat, 4.4 g carbs, with about 138 mg calcium.
Low Portion
Mid Portion
High Portion
Plain Cup (Toned Milk)
- Per 100 g: 4 g protein
- 3.1 g fat • 4.4 g carbs
- ~138 mg calcium
Zero added sugar
Probiotic Cup
- Similar macros to plain
- Live cultures on label
- Best kept under 4°C
Gut friendly
Strained Greek Style
- Higher protein per 100 g
- Thicker, less lactose
- Calcium can be lower
Thicker bite
Why People Reach For This Dairy Staple
Thick spoonable curd plays two roles at once: cool side dish and compact nutrition. You get milk proteins, a small dose of milk fat, live cultures, and a tidy calcium bump in one bowl. That mix fits breakfast bowls, thalis, and late-night snacks. You can dress it sweet or keep it savory, and the base numbers stay steady.
Labels vary by pack and region, yet the broad profile stays stable. A cup gives modest calories with more protein than many desserts, far less sugar than sweetened options, and useful minerals. Plain cups leave room for toppings, so both taste and macros are under your control.
Amul Dahi Calories And Macros: What To Expect
From the pack panel, the brand lists energy near 61.5 kcal per 100 g with 4 g protein, 3.1 g fat, 4.4 g carbohydrate, and about 138 mg calcium. That set forms a reliable baseline for plain cups. If you pour a 200 g bowl, just double each line. For strained styles, expect more protein and a little less lactose per gram.
| Metric | Per 100 g | Per 200 g |
|---|---|---|
| Energy | 61.5 kcal | 123 kcal |
| Protein | 4.0 g | 8.0 g |
| Total Fat | 3.1 g | 6.2 g |
| Carbohydrate | 4.4 g | 8.8 g |
| Calcium | 138 mg | 276 mg |
What Influences The Numbers On Your Tub
Milk base matters. Toned milk yields the calorie and fat figures you see above. A full-cream base lifts both values while protein barely moves. Time in the incubator changes tang and water release; more syneresis can concentrate solids slightly. Regional plants may tweak cultures, which shifts flavor more than macros.
Packaging nudges serving size. Pouches are common in 200 g and 400 g formats, while cups sit at 100–200 g. If you pour into a bowl at home, weigh once with a kitchen scale and mark your bowl fill line. That single check makes every later serving automatic.
How This Dairy Serves Daily Goals
Protein helps with satiety and repair. Calcium supports bones and teeth. The live cultures bring a pleasant tang and can complement a diet that already includes fermented foods. Plain cups keep added sugar at zero; the lactose present shows up in the carb total. If you add fruit or honey, measure first, then spoon.
People trimming fat can pick low-fat cups when available, while others may choose regular cups for flavor and body. Both sit well in balanced meals. If sodium is a concern, check the panel; plain cups tend to land in a comfortable range for most milk drinkers.
Smart Ways To Build A Bowl
Start with a chilled cup. For a sweet bowl, add sliced banana, berries, or a pinch of cardamom. For a savory plate, stir in roasted cumin, chopped cucumber, and a touch of salt. Granola boosts crunch but can add sugar fast; try a nuts-and-seeds mix for a steadier macro hit. When blending into smoothies, treat the dairy as your protein source and skip extra powder.
At lunch, a small bowl steadies spicy meals. At night, a plain cup can double as dessert with cocoa, cinnamon, or stevia. Use tiny spoons to slow the pace and enjoy the creamy body.
Label Reading Tips That Save Guesswork
Scan the ingredient list first: milk and cultures should arrive early, and sweeteners should be absent in plain cups. Under nutrition, line up energy, protein, and sugars per 100 g to compare brands fairly. If the serving line lists 150 g or 200 g, use the per-100-g panel to normalize. For thick strained options, the protein line climbs per 100 g while calcium can dip a bit.
If you see “added sugar: 0 g,” that’s the base you want. Fruit cups belong in dessert territory, so save those for days when you plan treats. Live culture statements vary; some packs name the strains, others keep it generic. Chill storage under 4°C keeps texture tight and flavors clean.
How Plain Cups Compare With Strained Styles
Strained styles lose whey, which concentrates protein and drops lactose per gram. That swap makes a thicker bite with more protein per spoon. Plain cups keep more whey, so calcium stays higher per 100 g. Use the style that fits your goal: thicker for protein targets, plain for calcium and a lighter calorie hit.
| Item | Protein | Calories |
|---|---|---|
| Amul plain curd | ~4 g | ~62 kcal |
| Generic low-fat yogurt | ~5–6 g | ~63–71 kcal |
| Generic nonfat Greek style | ~9–10 g | ~59–100 kcal |
Safety, Storage, And Shelf Life
Keep packs chilled under 4°C. Cups often carry 15 days from pack date while pouches list about 7 days. Once opened, finish within two to three days for best taste and texture. Keep a dedicated spoon for scooping to avoid cross contact with spicy dishes or raw prep.
If the lid domes, smells sharp, or looks split with green or black spots, bin it. Mild whey on top is normal; stir it in for extra minerals. For travel, use small sealed cups in an insulated lunch bag with an ice pack.
Serving Ideas That Fit Different Goals
Higher Protein Goal
Pick a strained style or drain plain curd through a muslin for 30 minutes. Top with chia and sliced guava. Aim for a 200 g base to clear 16–18 g protein, then add nuts for crunch.
Lower Calorie Goal
Stick to plain cups and add raw fruit and spices. Keep honey portions to a teaspoon. A 150 g bowl lands near 93 kcal using the brand panel, which leaves room for toppings.
Gut-Friendly Goal
Choose cups labeled with live cultures. Keep them cold from store to fridge. Pair with fiber-rich fruit like apple or pear to feed the microbes already present.
Cooking Uses Without Losing The Texture
For raita or dips, whisk first to smooth lumps. When adding to hot curries, temper with a little warm sauce before stirring in to prevent split. In bakes, swap part of butter with curd for moisture. For marinades, mix with spices and lemon; the acids and enzymes tenderize and add tang.
Quick Math For Your Portion
Use the per-100-g panel to build any portion. Need a 200 g bowl? Double each line. Need 150 g? Multiply by 1.5. For a 400 g family bowl, plan four times the energy and nutrients listed on the pack. This method beats guesswork and keeps your log tidy.
Bottom Line For Shoppers
Pick plain cups for daily use, strained styles when you want extra protein, and fruit cups as an occasional treat. Read the panel, keep servings chilled, and let toppings carry the flavor. With a steady habit, this dairy adds convenience and balance to busy days.