Amul Cheese Nutritional Value | Smart Portion Tips

Amul cheese delivers about 340 kcal, 20g fat, and 22g protein per 100g, so small portions pack high calories and protein.

All calorie, protein, fat, salt, and calcium figures in this guide come from Amul nutrition panels for processed slices, cubes, spread, and blocks, which list about 314 kilocalories, 26 grams fat, 20 grams protein, and 1400 milligrams sodium per 100 grams. A single slice at 20 grams or cube at 25 grams lands near 62 to 80 kilocalories and around 4 to 5 grams protein.

Amul Cheese Nutrition Facts Per 100 Grams

Cheese from Amul is dense. A small square melts smooth, brings a salty punch, and keeps you full longer than the size suggests. Per 100 grams, the processed version delivers about 20 grams protein, 26 grams fat, barely 1 to 2 grams carbs, and about 314 kilocalories. Most of the energy comes from milk fat, so even one thin slice can move the calorie count for a sandwich or paratha.

Salt shapes the taste. The same 100 gram reference shows roughly 1400 milligrams sodium, which is more than half of many daily limits in one go. That’s why people feel thirsty after grilled cheese toasties loaded with extra slices. Protein balances this story. Around 20 grams protein per 100 grams lines up with classic cheddar style cheese.

Product Type	Per 100g Snapshot	Quick Take
Processed Cheese Block	314 kcal, 26 g fat, 20 g protein, ~1400 mg sodium	Dense and salty; melts smooth.
Cheese Slice (20 g unit)	62 kcal per slice (20 g), ~5 g fat, ~4 g protein	Easy burger or toast topper.
Cheese Cube (25 g chiplet)	80 kcal per cube (25 g), ~6.5 g fat, ~5 g protein	Grab-and-go snack cube.
Cheese Spread	247 kcal per 100 g, 21 g fat, 11.5 g protein	Softer, slightly lighter per spoon.

The table above shows the packs people grab at Indian grocery chillers: slices, chiplet cubes, and spread jars. The numbers come from Amul processed cheese data on retail panels. You’ll see that snack-size pieces don’t carry butter-level calories, but salt piles up fast once you stack two or three pieces. One cube already brings around 5 grams protein.

Calories And Macros In Daily Portions

Portion math helps during weight loss or basic calorie tracking. One slice weighs roughly 20 grams and lands near 62 kilocalories with about 5 grams fat and 4 grams protein. One cube weighs about 25 grams, brings around 80 kilocalories, about 6.5 grams fat, and about 5 grams protein. That means two cubes can match a mini snack in the 160 kilocalorie zone without bread or crackers.

Cheese spread jars sit in a different lane. The spread carries about 247 kilocalories per 100 grams, with roughly 21 grams fat and around 11.5 grams protein. Per spoon, that can slot under veggie sticks or chapati like a dip. You still get dairy protein, but the calorie density drops a bit compared with solid slices.

Sodium needs attention. The processed blocks list around 1400 milligrams sodium per 100 grams. That level can spike if the plate already has pickles, packaged chips, or instant noodles. USDA style cheddar sits near 190 milligrams sodium in a 28 gram serving and about 6 to 7 grams protein. That’s lower salt per bite, but still salty enough that cheese shouldn’t be the main filler every meal.

How Processed Blocks Compare With Cheddar

Let’s stack processed blocks sold under the Amul label against standard cheddar. Cheddar listings based on cheddar cheese nutrition facts from USDA FoodData Central land near 114 to 120 kilocalories per 28 grams, about 10 grams fat, 6 to 7 grams protein, and roughly 185 to 190 milligrams sodium. Amul processed cheese can sit a touch lower on calories per bite because of moisture and emulsifiers, but it usually carries more salt.

Protein tells a helpful story here. A 25 gram Amul cube gives about 5 grams protein. The cheddar reference serving of 28 grams gives roughly 6.5 grams protein. So both are dense in dairy protein per bite. This is why a toastie with one slice of cheese can keep you full longer than jam toast, even with the same bread. Protein slows digestion and helps hold off snack cravings for a while.

Calcium also matters. The processed block lists around 343 milligrams calcium per 100 grams. Hard cheddar data lands near 200 milligrams calcium in a 28 gram slice, which scales above 700 milligrams per 100 grams. That higher calcium punch is one reason grated cheddar tastes strong fast.

Protein Content And Fullness

Protein density matters for gym days, trekking days, and long commutes where you want steady energy without bulky meals. Twenty grams protein per 100 grams processed cheese lines up with common Indian snacking habits like cube packs in lunch boxes. If someone grabs two chiplets plus a boiled egg, that combo already clears double digit protein before lunch.

Hard cheddar sits even higher on protein, near 25 grams per 100 grams and about 387 kilocalories per 100 grams in Amul’s cheddar block data. A tiny grate over soup or veggies gives bite and protein without needing heavy chunks.

Saturated Fat And Salt Watch Points

Salt and saturated fat draw the most questions. Amul processed packs list about 16 grams saturated fat and roughly 1400 milligrams sodium per 100 grams. USDA style cheddar data shows lower sodium per bite: about 185 to 190 milligrams in a 28 gram serving, which scales near 660 milligrams per 100 grams, but cheddar still runs rich in fat. Processed slices lean saltier, aged cheddar leans fattier, so stacking two or three slices in every meal can push salt fast.

Smart Ways To Use These Cheese Packs Day To Day

Now let’s talk about ways to eat Amul style cheese that hit both taste and awareness. These tweaks come from how households already handle cube packs, sandwich slices, and squeeze bottles in quick breakfasts and tiffin prep.

Melted Snacks

Melted snacks: toast one slice on a single slice of whole grain bread instead of stacking two slices between two breads. You still get creamy melt, about 62 kilocalories from the cheese side, and solid protein for satiety. Add sliced tomato or bell pepper under the slice before melting. That bulks up volume and cuts the salt hit per bite, so the sandwich feels more filling without doubling cheese.

Sandwiches And Wraps

Wrap tricks: roll one cheese cube, cut into tiny bits, inside a chapati with cucumber sticks and leftover grilled chicken or paneer tikka. That single cube gives about 80 kilocalories, about 5 grams protein, and creamy mouthfeel that replaces mayo. Because the cube is diced, the flavor spreads across the wrap without needing two cubes.

Cooking Tips At Home

Shred a small amount of cheddar style Amul cheese over steamed veggies or scrambled eggs instead of dropping large chunks. The cheddar block lists around 31 grams fat, 25 grams protein, and about 387 kilocalories per 100 grams. Store opened packs chilled at 4 °C or below and shift leftovers to an airtight container, which is the storage guidance on Amul cheddar packs.

Use this swap guide to stretch flavor while holding sodium and calories in check across breakfast, tiffin, and dinner.

Swap	Why It Helps	Quick Tip
One cheese slice + tomato on toast	Cuts sodium vs double slice, still creamy melt	Melt under a lid on low heat.
Diced cube in chapati roll	Spreads flavor through wrap, no mayo	Mash while warm so it coats fillings.
Thin cheddar sprinkle on veggies	Adds protein kick without heavy blob	Grate over hot veggies and cover 30 seconds.
Cheese spread as dip with cucumber	Lower kcal per spoon than extra cubes	Scoop with crunchy veg sticks, not chips.

Bottom Line On Amul Cheese Portions

Cheese from Amul packs a lot into a tiny square. Per 100 grams, the processed block brings about 314 kilocalories, 26 grams fat, 20 grams protein, and roughly 1400 milligrams sodium. One slice or one cube lands closer to 62 to 80 kilocalories and about 4 to 5 grams protein, which is a snack friendly bite. That means you can work cheese into a sandwich, wrap, or paratha without blowing the whole meal’s numbers as long as you track portions.

Salt is the limiter more than calories for many people. The sodium line hits four digits per 100 grams for processed cheese, so loading multiple slices into every meal can stack salt fast. Simple moves help: use one slice, add juicy vegetables for bulk, and skip extra salty spreads in the same meal.

Finally, cheese can be handy protein for school tiffin or office snacking. A cube or slice gives dairy protein, some calcium, and slow-digesting fat, which together hold you over when lunch runs late. Treat it as a topping, not the whole plate. That balance keeps taste high while keeping sodium and calories in line for the day. Plan ahead: slice what you need, seal the rest in the fridge, and build the plate around fresh vegetables instead of processed snacks at home.