Amul salted table butter delivers about 72 calories, 8 grams of fat, and over 5 grams of saturated fat in a 10-gram teaspoon serving.
Light Swipe (5 g)
Regular Spread (10 g)
Big Slab (15 g)
Classic Salted
- ~80% milk fat
- ~84 mg sodium per tsp
- Strong dairy aroma
Salty & bold
Clarified Ghee
- Milk solids removed
- Zero sodium
- Handles higher heat
High-heat finish
Amul Lite Spread
- ~20% lower fat
- Fewer calories per gram
- Still creamy on bread
Lighter daily swap
Indian grocery baskets know this yellow foil pack well. The salted block from Amul is made from pasteurised cream and holds around 80% milk fat with added salt for flavor. The label lists about 722 kcal energy, 80 grams total fat, 51 grams saturated fat, and 836 milligrams sodium per 100 grams.
Put that in daily terms and the spread gets dense fast. A teaspoon scoop of 10 grams lands roughly 72 calories and 8 grams fat. Around 5 grams of that fat is the saturated type, and sodium lands near 84 milligrams for that same teaspoon.
That tiny serving is why a thin swipe across toast tastes rich. It also explains why cooks lean on this butter to finish dal, pan fry aloo tikki, or melt over pav: milk fat carries aroma and salt lifts the dish fast.
Amul Butter Nutrition Facts And Serving Size Tips
Here’s a closer look at the calorie count, fat load, and salt load across common portions. These numbers come from label data and lab-style breakouts of 30 gram portions on nutrition databases for the same brand.
| Portion | Calories (kcal) | Total Fat (g) |
|---|---|---|
| Half Pat ~5g (thin layer on 1 toast edge) | 36 | 4 |
| Teaspoon ~10g (full toast swipe) | 72 | 8 |
| Heaped Teaspoon ~15g (greedy toast swipe) | 108 | 12 |
| Cooking Knob ~30g (finish a pan of paratha) | 217 | 24 |
| Label Reference 100g (full brick math) | 722 | 80 |
Notice how the jump from a 10 gram swipe to a 30 gram cooking knob triples calories, fat, and also saturated fat, since almost all energy in this butter comes from fat. In the 30 gram range you already cross 15 grams saturated fat, which matches the label figure reported for a 30 gram reference serving.
Salt rides along too. Amul’s table butter lists about 836 milligrams sodium per 100 grams. Scale that down and a teaspoon gives around 84 milligrams sodium, which can stack up if breakfast already has cheese, pickle, or packaged bread.
Carb count stays at zero. Protein barely shows up (half a gram per 100 grams on the Amul panel). So this spread is almost pure dairy fat plus salt and a touch of milk solids that bring flavor.
Vitamin A Bonus
The same label calls out vitamin A around 650 micrograms per 100 grams, which lines up with the way butter carries fat-soluble vitamins from milk fat. Vitamin A is tied to night vision, skin health, and immune function in dairy nutrition write-ups. You do not need huge slabs to get that boost because the nutrient concentrates in fat.
What Those Numbers Mean For Daily Eating
The calorie density alone tells the story. At roughly 7 calories per gram, this butter sits in the same league as ghee and other pure fats. Bread, paratha, pav bhaji, dal tadka, grilled corn — they turn craveable fast once you glaze them with melted milk fat, so portions balloon unless you pause and measure with a spoon instead of eyeballing straight from the foil.
Saturated fat is the line most dietitians watch. The American Heart Association suggests keeping saturated fat below about 6% of daily calories, which works out to roughly 13 grams per day on a 2,000 calorie pattern. A 30 gram knob of this butter lands close to that 13 gram mark all by itself, before counting meat, cheese, paneer, coconut oil, or bakery snacks later in the day.
Salt also matters. The sodium line for Amul’s salted brick sits near 836 milligrams per 100 grams. That means toast with a teaspoon spread brings ~84 milligrams sodium, which is not sky high by itself, but can creep up in a plate that already has packed chutneys, instant noodles, or processed cold cuts. The taste comes partly from that salt hit, so many people end up using less table salt on top, which helps balance the meal.
Cholesterol shows up too. The Amul panel lists about 180 milligrams cholesterol per 100 grams, and the 30 gram serving pulled by nutrition databases comes in near 54 milligrams. Guidance on cholesterol intake now leans more toward watching saturated fat than chasing a hard cholesterol cap, but high LDL readings still call for moderation with full-fat dairy and ghee.
Here’s how that plays out day to day: treat this butter like a finisher, not the main cooking medium in every dish. Melt a teaspoon over hot veggies or dal at the end so the aroma stays loud, instead of shallow frying in a big slab from the start.
Who May Need A Tighter Limit
People tracking blood lipids, anyone with a family track record of heart trouble, or anyone asked to trim saturated fat intake often gets told to cap ghee and butter to one or two teaspoons at a meal, not heaping tablespoons. A chat with a personal doctor or registered dietitian makes sense here if lab numbers are already high, since tolerance to saturated fat differs across people.
How Amul Butter Compares To Ghee And Margarine
Home cooks in India often bounce between the salted brick, homemade ghee, and store margarine or Amul Lite style spreads. Each brings fat, but the salt content and saturated fat profile change a lot.
| Spread / Fat | Saturated Fat Per 10g (g) | Sodium Per 10g (mg) |
|---|---|---|
| Salted Table Butter (Amul) | ~5.1 | ~84 |
| Amul Ghee | ~5.8 | 0 |
| Regular Soft Margarine | ~1.5 | ~0.2 |
Both the salted brick and ghee sit near 100% fat and bring a bold dairy taste. Amul lists about 80 grams fat and 51 grams saturated fat per 100 grams of its salted brick. Ghee climbs even higher in fat per gram and also carries about 58 grams saturated fat per 100 grams, based on Amul ghee specs and public nutrition databases.
Margarine, by design, leans on refined vegetable oils, so the saturated fat number usually drops. Generic margarine nutrition panels show around 15 grams saturated fat per 100 grams, far lower than dairy butter, and sodium can sit close to zero unless salt is added for taste. The flip side: some margarines carry industrial trans fat, so label reading still matters.
Sodium is another big split. Salted table butter from Amul lists around 836 milligrams sodium per 100 grams. Ghee has almost none because the milk solids are cooked off, and plain clarified fat does not need added salt. Amul Lite style spreads land in the middle: they cut fat and calories by about 20% compared with classic butter, but sodium per 100 grams can still sit in the 700 milligram range.
Practical read: if you love the salted brick on toast, the main watch point is portion size and total saturated fat for the day. If you’re finishing dal or khichdi and you want aroma without sodium, a half teaspoon of ghee melts in cleanly. If you’re spreading something daily on multiple sandwiches and you want to trim saturated fat, a lower fat dairy spread or a soft margarine that lists zero trans fat can help.
Cooking Heat And Flavor
Butter browns and smokes faster than ghee. The milk solids inside butter darken and burn in a hot pan, which is why pav bhaji stalls keep adding new knobs of butter during cooking instead of starting with one big knob and leaving it on high flame for long. Ghee has those solids removed, so it handles higher pan heat without that burnt milk taste.
Smart Ways To Use This Butter Without Overdoing It
You do not need to quit butter to eat in a heart-friendly way. You just need a plan so the portions make sense with the rest of the plate. The tips below come from how working dietitians coach clients around high fat spreads and AHA style saturated fat caps.
Use A Measuring Spoon
Instead of carving straight from the block with a knife, scoop one teaspoon (10 grams) and stop there. That teaspoon brings taste and gloss to toast or steamed veggies for about 72 calories and 8 grams total fat. When the spoon is empty, you’re done for that meal.
Finish The Dish, Don’t Fry The Dish
Cook your eggs, paratha, or sabzi in a neutral oil with a higher smoke point, then melt a pea-size pat of butter right before serving. That trick keeps dairy flavor clear on the tongue without dumping 200+ extra calories into the pan.
Skip Extra Table Salt When You Use It
The salty edge in Amul’s foil brick is one reason toast tastes so good with only one swipe. A teaspoon gives around 84 milligrams sodium, which already seasons most plain bread. Taste the bite before sprinkling more salt or chaat masala.
Lean On Veggies And Fiber Beside It
High fat spreads slow digestion, which keeps you full. Pair that teaspoon pat with fiber-rich add-ons like cucumber slices, steamed corn, or sautéed spinach. That combo helps you feel satisfied with a smaller slab of butter instead of chasing extra toast rounds.
Practical Breakfast And Cooking Notes
Toast And Sandwiches
For a plain butter toast breakfast, one teaspoon spread plus a boiled egg or a bowl of low fat dahi hits protein and keeps total saturated fat lower than piling on extra slabs of butter alone. Amul Low Fat Dahi sits near 0.5 grams total fat per 100 grams and carries 4 grams protein, so it pairs well with a lighter butter swipe.
Packed Lunches
If you pack pav bhaji or pulao for lunch, keep the ghee or butter portion in a tiny container. Heat the food, then stir in the fat right before eating. The aroma blooms fresh, and you skip that greasy film that builds up when rice sits in melted butter for hours.
When To Choose A Lower Fat Spread
Amul Lite and similar milk fat spreads list around 615 kcal per 100 grams with about 65 grams total fat, which is roughly 20% lower than standard butter. Swapping that type of spread on weekday sandwiches trims both calories and saturated fat over the week while keeping a dairy taste, then you can save the classic salted brick for weekend paratha or bhaji night.
The big picture here is simple: butter from Amul is dense in calories, saturated fat, and sodium, but also brings vitamin A and that familiar dairy taste. When you know what a teaspoon actually gives you, you stay in control: you get flavor, you get the melt, and you still leave room for other foods during the day.