The nutrition profile of Amul butter shows that a tablespoon (about 14 grams) delivers about 100 calories, mostly from milk fat, with almost no carbs or sugar.
1 Tsp Spread
1 Tbsp Spoon
100 g Block
Light Dab
- Thin layer on toast
- About 1 tsp (5 g)
- Quick salty shine
Lower hit
Standard Spoon
- Melt on paratha
- 1 tbsp (14 g)
- Adds ~7 g sat fat
Moderate
Heavy Cook
- Large fry-up or tadka
- Multiple spoons
- Pushes sodium and calories fast
High load
Amul Butter Calories And Macros Breakdown
Butter from Amul is mostly pure milk fat with salt. That means energy comes almost fully from fat. The standard label lists about 722 calories per 100 grams, with roughly 80 grams of total fat and close to zero carbohydrate or sugar. Protein sits down near half a gram per 100 grams, so it does not act like a protein source the way paneer or curd does. This is why a small dab feels rich and keeps roti or toast tasting indulgent even in a thin layer. A teaspoon already carries real energy even if it looks small on the knife.
| Serving Size | Calories (kcal) | Total Fat (g) |
|---|---|---|
| 1 teaspoon (5 g) | 36 | 4 |
| 1 tablespoon (14 g) | 101 | 11.5 |
| 100 g block | 722 | 80 |
Those numbers track with how butter works in recipes. A teaspoon gives around thirty six calories, while a full tablespoon jumps past one hundred calories and more than eleven grams of fat. Stretch that to a restaurant style paratha level smear and you can add a couple hundred calories without noticing. Amul also lists about fifty one grams of saturated fat per 100 grams and around eight hundred plus milligrams of sodium, thanks to salt in the pasteurised spread. That salty punch is part of why it tastes so satisfying on hot pav.
These label figures match the official label data published by Amul for its pasteurised table butter and line up with typical salted butter values in major nutrient databases, which show roughly seven hundred plus calories per 100 grams of salted butter and almost no carbs. This profile tells you two things: first, Amul butter is calorie dense even at tiny portions; second, grams of fat scale straight with grams of butter because there is almost nothing else inside.
How Much Fat You Actually Eat Per Spoon
Most people spread one tablespoon on bread without thinking about it. That single spoon carries about eleven and a half grams of fat, of which roughly seven grams are saturated fat. That one spoon also lands in the zone of one hundred calories. These are not junk calories, in the sense that butter is just churned milk fat and not palm shortening, but it is still a dense blast of saturated fat and sodium.
Health groups link steady high intake of saturated fat with higher LDL cholesterol, which can raise heart disease risk over time. The American Heart Association suggests holding saturated fat under six percent of daily calories. For someone eating two thousand calories, that is about thirteen grams of saturated fat per day. That means a single tablespoon of butter can use more than half that budget by itself.
Guidelines from other public sources, including the Dietary Guidelines for Americans and major hospital nutrition teams, frame it a little looser and cap saturated fat at ten percent of daily calories. On a two thousand calorie pattern that still lands near twenty grams of saturated fat per day. Even under the looser cap, two spoons of Amul butter at breakfast already eat close to three quarters of that limit.
Serving Size Choices And Daily Intake
Portion control with dairy fat sounds boring, but it is how you can keep ghee, paratha, and toast in the same day without blowing past fat and sodium targets. The trick is to decide where butter matters the most in taste. Many people do not miss it inside dal or sabzi, but swear by that salty hit on hot pav or aloo paratha fresh off the tawa.
A simple pattern: spread one teaspoon on breakfast bread, not a heaping tablespoon. Keep lunch lighter by skipping butter in dal tadka and measuring cooking fat with a spoon instead of a free pour. Then keep a full tablespoon for dinner, where the melt stands out, like finishing steamed veggies or boiled corn. That keeps total near two tablespoons for the day, not three or four.
Salt is the next limiter. Amul butter carries roughly eight hundred plus milligrams of sodium per 100 grams, which works out to more than one hundred milligrams per tablespoon. Salt is not the enemy by itself, but steady high sodium intake links with raised blood pressure in many adults. National and international heart groups keep repeating the same idea: pick packaged foods with less sodium, and watch salty spreads. Butter counts here because the salt is mixed in, not sprinkled on top.
When A Small Dab Makes Sense
Pick the small dab when you mainly need flavor and shine, not moisture. A teaspoon melted over steamed veggies or boiled corn will cling to the surface and carry that trademark dairy aroma through every bite. You still get the mouthfeel you crave, and you stay closer to thirty six calories instead of one hundred. That tradeoff helps most at breakfast and snack times, where butter is often just a taste accent, not a cooking medium.
That same teaspoon trick works for kids who are asking for butter on plain toast. A thin, even layer across the full slice spreads the salt and lactic tang without turning breakfast into a calorie bomb. Treat that as a once or twice per day add-on, not something that lands on every single roti.
When You Should Scale Back A Bit
Pull back when you already had other rich dairy in the same meal. Paneer tikka cooked with oil, cheese sandwiches, creamy gravies, and butter layered on top can stack saturated fat fast. In that setting, swapping butter for a squeeze of fresh lime or herbs can keep the plate from turning greasy. The same goes for late night snacks. Mixing butter into instant noodles plus using the flavoring packet pumps sodium and fat together and can leave you bloated the next morning.
Another time to pause is when you are watching cholesterol numbers. Amul butter lists around one hundred eighty milligrams of cholesterol per 100 grams, or roughly thirty milligrams per tablespoon. Heart groups tell people with high LDL to cut back on foods rich in saturated fat and cholesterol and raise fiber and unsaturated fat instead. A light brush of olive oil with garlic can sometimes stand in for a thick butter layer on toast.
Vitamins, Sodium, And Extras Found In Amul Butter
Salted dairy fat is not only fat and salt. Amul reports around six hundred fifty micrograms of vitamin A per 100 grams. Butter in general carries preformed vitamin A because it comes from milk fat, so it can help with vitamin A intake in diets that are low in eggs or liver. At the same time, there is almost no calcium, iron, or fiber here, so butter does not replace milk, curd, or leafy veg in terms of micronutrients.
| Nutrient | Per Tbsp (14 g) | Why It Matters |
|---|---|---|
| Saturated Fat | ~7 g | Pushes LDL cholesterol up when intake stays high |
| Sodium | ~100 mg | Adds to daily salt load linked with raised blood pressure |
| Vitamin A | ~90 mcg retinol | Helps vision and cell growth in tiny servings of dairy fat |
You can see how a spoon of butter punches above its size for saturated fat and sodium, while the vitamin A bump is more of a trace bonus. Put bluntly, butter should be treated like seasoning, not like a multivitamin. Heart groups still point people toward patterns built on fruits, vegetables, whole grains, beans, nuts, and oils richer in unsaturated fat, then layer in butter for flavor on top of that base.
Practical Tips For Using Amul Butter In A Day
Spread: Use a teaspoon on hot paratha, pav bhaji bun, or toast right after heating. The surface melt makes butter taste louder, so you can get away with less. Press the spread all the way to the edges. That stops the middle from tasting loaded while the corners feel dry.
Cook: For eggs or sautéed veggies, start with half butter and half oil instead of only butter. That move lowers total saturated fat per pan while keeping dairy flavor in the steam. Drop butter in first for aroma, then add a drizzle of oil before food hits the pan so it does not burn. This matters during high-heat work like frying eggs or tossing corn and capsicum, where straight butter can brown too fast.
Bake: Puff pastry and khari biscuit need solid dairy fat for flaky layers. Salted Amul butter does that job. Portion control wins here. Serve two small puffs beside chai instead of eating half the tray. You keep that crisp bite and buttery aroma without turning tea time into a hidden five hundred calorie snack.
Bottom Line On Daily Use And Portion Control
Amul butter is dense in calories, salt, and saturated fat. One tablespoon runs about one hundred calories, seven grams of saturated fat, and a noticeable sodium hit. That single spoon can eat half or more of a heart friendly daily saturated fat limit. The smart move: use a thin dab when you just want flavor, save the full spoon for meals where it truly matters, and skip stacking butter on top of other rich dairy in the same plate daily for most healthy adults.