Amul buttermilk in a 200 ml pack gives about 57 calories, around 3 g protein, 3 g fat, 3–4 g carbs, and roughly 500 mg sodium, so it’s a light salty dairy drink.
Calories
Sodium
Protein Bump
Plain Chaas
- Low spice
- Least salt
- Mild dairy tang
Lightest
Masala Chaas
- Cumin, ginger, chilli
- About 57 kcal
- Bold salty taste
Salty Cooldown
Protein Buttermilk
- 15 g whey protein
- About 108 kcal
- Post-workout pick
High Protein
Is Amul Buttermilk Good For Daily Drinking? Nutrition Facts And Limits
Amul buttermilk, sold nationwide as chaas or masala chaas, is a ready-to-drink fermented dairy sip with salt, spices, and a cool tang. A standard 200 ml pack lands near 57 kcal and about 3 g protein, so most people treat it like a refresher, not a dessert shake.
On the pack you’ll see milk solids, iodised salt, and a spice mix built around cumin, ginger, and chilli. The milk base is fermented by lactic acid bacteria, which thickens it and gives that familiar sour edge. The result is cooling, savoury, and easy to sip straight from the carton during travel, office breaks, or after a heavy lunch plate.
Here’s what a single carton brings to the table nutritionally. The numbers below pull from the brand panel for the spiced pack and widely shared calorie trackers for the 200 ml serving.
| Nutrient Or Trait | Per 200 Ml Spiced Pack | Why It Matters |
|---|---|---|
| Energy | ~57 kcal | Snack level energy, fine even in a cut |
| Protein | ~3 g | Small bump toward satiety between meals |
| Total Fat | ~3 g | Mostly milk fat; gives body and flavour |
| Sugars | ~3–4 g | Natural milk sugar; no added sugar on label |
| Sodium | ~500 mg | High salt hit for a 200 ml drink |
| Added Sugar | 0 g | No extra table sugar in the masala pack |
| Trans Fat | 0 g | Label lists zero trans fat |
The calorie hit is tiny compared with sweet lassi, yet the drink still tastes creamy because of milk fat. You’ll also notice the sodium line. A 200 ml masala chaas can sit near 500 mg sodium, which is high for such a small pack. You can cross-check the sodium panel on the official product page from Amul’s dairy co-operative, which lists about 250 mg sodium per 100 ml for the spiced variant. Amul product info
Calories And Macros In This Dairy Drink
Calorie control is the main selling point here. One masala chaas pack sits near 57 kcal, which is less than many bottled soft drinks, flavoured milks, or café coffees loaded with sugar. The bulk of those calories comes from natural milk fat and milk sugar rather than added sugar. The brand panel for the spiced pack shows zero added sugar and about 1.8 g total sugar per 100 ml.
Protein is modest, roughly 3 g per 200 ml. That’s not a huge hit for muscle repair, but it can still take the edge off afternoon hunger when you’re stuck at a desk. Amul also sells Protein Buttermilk, which cranks protein to around 15 g per 200 ml with whey, landing near 108 kcal. That higher-protein line targets gym goers, travel days, and anyone who wants a quick protein bump without chewing chicken breast mid-commute.
Carbs per 200 ml stay in the single digits. Per 100 ml the panel shows about 1.8 g carbs and 1.8 g sugar, which mainly comes from lactose still left in the fermented milk. That low sugar load helps if you’re watching spikes. The drink tastes savoury first, not sweet, so it scratches a craving for something salty and cold instead of something syrupy.
Salt Load And Blood Pressure Angle
Salt is the tradeoff. Per 100 ml, the spiced pack lists around 250 mg sodium. That means a 200 ml carton can land near 500 mg sodium. Major health bodies say most adults should try to stay under about 2,300 mg sodium per day, and many people with raised blood pressure aim closer to 1,500 mg.
Too much sodium pulls water into your bloodstream, bumps blood volume, and can push blood pressure up over time, which raises long-term heart and kidney strain. Indian research groups and public agencies keep warning that city dwellers are often at double the World Health Organization salt limit of under 5 g per day. A salty drink like masala chaas can sneak extra sodium into lunch without you realising it.
That doesn’t mean you have to quit chaas. It just means you should watch total salty sides in the same meal. If you already have pickle, papad, fried snacks dusted with chaat salt, and instant noodles at night, stacking two or three masala chaas cartons on top can push your day past the safer sodium range. You can read the sodium line on the label and compare it with public sodium intake guidance from the American Heart Association. sodium intake guidance
Live Bacteria Digestion Comfort And Lactose
Chaas gets its mild tang because milk is fermented by lactic acid bacteria. The microbes eat part of the lactose, drop the pH, and thicken the drink. That sour note plus spice like cumin and ginger can calm a greasy mouthfeel after paratha, biryani, or a rich curry lunch. Many people also say the cold sip cools heartburn after spice.
Because part of the lactose has already been broken down by those microbes, some drinkers who feel bloated with plain milk handle chaas better. It’s still dairy, so if milk always leaves you gassy or crampy, a carton of chaas can still bother you. The spice mix can also contain chilli, which might not sit well with reflux in some people.
Masala chaas also delivers iodised salt and small amounts of minerals like potassium and calcium from the milk base. That mix helps with fluid replacement during hot season or after a sweaty commute when plain water feels bland. Plain chaas, which has less spice and less salt, can play the same rehydration role for people who want a milder taste and a softer sodium hit.
Regular Pack Versus Protein Pack Versus Lassi
Dairy chillers in India now carry plain chaas, spiced chaas, Protein Buttermilk, and dessert-leaning lassi bottles. The table below stacks calorie load and sodium load for three common picks using a 200 ml serving size. Values come from the Amul label, calorie trackers, and the brand’s Protein Buttermilk page.
| Drink Style | Calories (200 Ml) | Sodium (200 Ml) |
|---|---|---|
| Plain Chaas / Plain Buttermilk | ~46 kcal est. (23 kcal per 100 ml) | ~60 mg est. (30 mg per 100 ml) |
| Masala Chaas / Spiced Pack | ~57 kcal | ~500 mg |
| Protein Buttermilk | ~108 kcal | Label not widely shared; tends to be salted |
Plain chaas comes out leanest on salt and fat, because seasoning stays low and cream is often skimmed. Spiced chaas brings more flavour from cumin, ginger, and chilli, but that bump in flavour rides on sodium. The Protein Buttermilk line leans on whey. One 200 ml pack gives about 15 g protein for roughly 108 kcal, which suits gym goers chasing protein targets without chewing a full meal during a commute.
How To Fit This Drink Into A Balanced Day
Treat chaas as a salty side, not a meal. A 200 ml masala pack gives about 57 kcal, around 3 g protein, and around 3 g fat. You still need real food: dal or egg for protein, roti or rice for carbs, and veg for fibre. Add chaas next to that plate and you’ll stay fuller through late afternoon tea time without reaching for fried snacks an hour later.
Use label reading to manage salt. If blood pressure runs high, lean toward plain chaas or limit masala chaas to one pack in that meal. People who sweat buckets outdoors or during cricket nets might pick the saltier masala chaas right after play to help with post-sweat recovery, then switch to plain chaas or water later.
Cool the drink hard. Spiced chaas tastes cleaner when the milk solids are ice cold and evenly mixed. Shake the carton, chill it, sip slow. If the pack smells sharp or fizzy, toss it. Heat exposure during transport can spoil dairy fast, and that can upset your stomach fast too.
Bottom line: this salty dairy drink can be a smart mid-day cooler, a gentle stomach soother after rich food, and, in the Protein Buttermilk version, a portable protein bump. It’s not meant to replace lunch, and the salt can stack up, so portion control and label reading are your two best tools.
Keep a mental checklist when you reach for chaas: chill, shake, sip, log the salt. Cold storage keeps the drink safe. A quick shake blends the spice and milk solids so texture stays smooth. Slow sipping helps you notice fullness instead of crushing chips on autopilot. Reading the sodium line keeps blood pressure goals on track without ditching taste. That way, chaas works for you daily.