A 20 g Amul cheese slice gives about 62 calories, around 4 g protein, close to 5 g fat, and roughly 250 mg sodium, while 100 g packs ~20 g protein and about 343 mg calcium.
Protein
Sodium
Total Fat
Single Slice On Toast
- 20 g slice
- ~62 kcal
- quick melt for breakfast
Light snack
Two Slices In A Sandwich
- 40 g cheese
- about 10 g fat
- close to 500 mg sodium
Heavier meal
100 g Cube Bowl
- ~314 kcal total
- 20 g protein
- about 1400 mg sodium
High salt
Cheese from Amul shows up in lunch boxes, toast at midnight, instant noodles, parathas, and grilled sandwiches across India. People lean on it for protein and flavor but worry about calories, sodium, and saturated fat. This guide lays out numbers per slice and per 100 g block, explains what those numbers mean in plain terms, and helps you plan how much fits in a normal day without going overboard on salt or fat.
Amul Cheese Nutrition Breakdown Per Serving
Most packs in stores fall into two common shapes: individually wrapped slices at about 20 g each, and cubes or blocks that list values per 100 g. The table below lines up both views. A typical slice lands near 62 kcal, 5 g fat, 4 g protein, and about 250 mg sodium. A 100 g block entry lists around 314 kcal energy, 26 g total fat, 20 g protein, near 1400 mg sodium, and roughly 343 mg calcium. Reading both views helps you judge a school lunch toastie and also a heavy cheese platter.
| Nutrient | Per Slice (20 g) | Per 100 g Block / Cube |
|---|---|---|
| Calories | ~62 kcal | ~314 kcal |
| Protein | ~4 g | ~20 g |
| Total Fat | ~5 g | ~26 g |
| Saturated Fat | ~3 g | ~16 g |
| Sodium | ~250 mg | ~1400 mg |
| Calcium | ~70 mg* | ~343 mg |
*That slice calcium estimate just scales the 343 mg calcium figure on the 100 g label down to a 20 g slice. The same processed cheese panel lists 26 g fat and 20 g protein per 100 g, which matches what you taste: rich, salty, stretchy melt. These values sit on the brand label sheet, often called the Amul processed cheese panel, and they help shoppers compare one slice to paneer or cheddar.
Calories And Macros Per Slice
One wrapped slice sits near 62 kcal. A big share of those calories comes from fat, not carbs. Food trackers break that slice down as about 5 g fat, 4 g protein, and less than half a gram of carbs, which keeps the carb load tiny. That macro split helps people who are trying to keep bread light at breakfast but still want a savory bite that feels more filling than plain toast.
Protein per slice, around 4 g, is close to what you get from a small boiled egg white. That hit of protein is handy in breakfast toast or a roti roll, because you get flavor and a little staying power without cooking a full omelette at 7 a.m. The fat content adds body and melt. You taste creaminess even if the rest of the sandwich is plain tomato and onion.
Protein, Calcium, And Sodium In A Block
The 100 g label on Amul processed cheese reads close to 20 g protein. That means a fist-size chunk can deliver almost as much protein as a palm-size piece of cooked chicken breast of similar weight. At the same time, that same 100 g brings around 343 mg calcium, a mineral your body uses for bone strength and nerve signals, and about 1400 mg sodium. The calcium number sits in the normal dairy range, while the sodium count lands on the higher side for cheese.
To picture that salt load: health agencies ask most adults to stay near 2300 mg sodium per day. U.S. school meal rules and the U.S. Food and Drug Administration repeat that line because steady high sodium intake links to higher blood pressure in many people. One heavy cheese portion can eat up more than half of that daily cap in one sitting, so pace your salty bites across the day.
How Amul Slice Numbers Stack Up Against Regular Cheddar
People often ask if this processed slice is better or worse than cheddar. In plain terms, both land in the same zone for calories and protein per gram, but processed slices tend to carry extra sodium. The Amul panel shows around 1400 mg sodium per 100 g, while standard cheddar in U.S. data sits near 621 mg per 100 g. Public datasets such as USDA FoodData Central call cheddar salty, but not usually that salty gram for gram.
Now match a 20 g Amul slice with a 28 g, or one ounce, cheddar serving from a school lunch sheet. The cheddar serving logs around 110 Calories, 9 g fat, 6 g protein, and about 190 mg sodium. The Amul slice sits near 62 kcal, 5 g fat, 4 g protein, and roughly 250 mg sodium. So the processed slice lands lighter on protein and calories, but saltier gram for gram. Cheddar leans sharp and nutty, while the processed slice leans creamy and salty.
Calcium is another angle people care about. The processed block claims around 343 mg calcium per 100 g. Many cheddar references list around 721 mg calcium per 100 g. Cheddar can deliver more calcium per gram, but the Amul panel still gives a decent bump in a kid’s grilled snack. That’s one reason parents lean on it for quick tiffin sandwiches; you get protein and dairy minerals in something most kids accept without drama.
Why Saturated Fat Matters Here
Most of the fat in this cheese sits in the saturated bucket. The 100 g label shows about 16 g saturated fat in a processed block. One 20 g slice drops that to near 3 g, which sounds small, but it stacks up fast if you layer two or three slices in a grilled sandwich and fry it in butter. Many cardiology groups tell adults to watch saturated fat because high intake links to higher LDL cholesterol. Cheese can fit, but portion control helps.
One easy tweak: toast bread dry or with a thin brush of oil spray instead of a butter slab. The cheese still melts and stretches, and your pan stays cleaner. You also trim extra saturated fat from the butter itself, which keeps the overall sandwich leaner without losing flavor.
How Much Amul Cheese Fits Into A Day Without Overdoing Salt Or Saturated Fat
People want a straight answer. A single slice at breakfast and one slice later in the day shows up in many food logs. That pattern lands you near 10 g total fat, about 8 g protein, and close to 500 mg sodium from cheese across the day. If you’re already eating packaged soup, instant noodles, chips, or deli meat, two slices plus those sides can push sodium toward that 2300 mg ceiling fast. That same two-slice day still fits for many adults who cook fresh most of the time and skip salty snacks at night.
A bowl of cubes hits harder. A movie snack where someone nibbles 60 g to 80 g can bring more than 15 g protein, 15 g fat, and well over 800 mg sodium without feeling like a full meal. Cubes vanish fast and taste salty in a way that keeps you reaching for more. Serving size discipline matters more with cubes than with slices, because slices arrive pre-portioned and wrapped, while cubes sit in an open bowl.
| Eating Style | Typical Cheese Amount | Watch Point |
|---|---|---|
| One Slice Melted On Toast | ~20 g slice (≈62 kcal) | Salt stays moderate, fat stays modest |
| Double Slice Grilled Sandwich | ~40 g cheese (≈124 kcal) | Sodium near 500 mg and ~10 g fat |
| Free-Pour Cube Bowl During A Movie | ~60–80 g block pieces (≈188–251 kcal) | Salt ramps up fast; watch total day sodium |
There’s no single right daily limit for everyone. Age, activity, blood pressure, and cholesterol goals all shape how much salty dairy fits. Many dietitians tell busy families to treat two slices in a day as plenty for an adult who still plans to eat other salty items like pickle, packaged soup, or instant noodles. That rough rule lines up with the sodium math in the table and tends to keep saturated fat in check too.
Smart Pairings That Keep Balance
Pair cheese with sliced tomato, cucumber, or lettuce instead of bacon or salami. Veg on the side brings fiber and water with almost no sodium. Lean grilled chicken breast or plain boiled egg white next to a cheese sandwich can bump protein without a big extra salt hit. Plain fruit on the plate helps slow down mindless second helpings because sweetness breaks the salty loop.
Another neat trick: skip extra table salt when you already used two cheese slices in the pan. Processed cheese comes pre-salted, so the sandwich usually tastes seasoned already. You can still add black pepper, chili flakes, or oregano flakes if you want a punchy bite. That seasoning swap keeps flavor high and salt intake steady.
Bottom Line On Daily Use
Amul style processed cheese brings quick melt, steady flavor, and a tidy dose of dairy protein per slice. The flip side is sodium and saturated fat, which climb fast once you double or triple up portions. If you stay near one slice at breakfast and one slice later, skip butter-heavy frying, and round the plate with veggies or lean protein, you can enjoy that stretchy, salty pull and still stay close to common sodium and saturated fat targets shared by school lunch planners and heart groups.