Amul Dahi Nutrition | Plain Curd Facts

Amul dahi delivers about 61.5 kcal, 4 g protein, 3.1 g fat, 4.4 g carbs, and roughly 138 mg calcium per 100 g, so you get a light, protein dense dairy side.

What Is Amul Dahi

Amul dahi is plain set curd made from pasteurised toned milk. The milk is heated, cooled, and fermented with live starter bacteria until it sets into a soft, tangy gel. The result is a spoonable dairy staple that lands on almost every Indian lunch plate, from raita to kadhi.

According to Amul’s published panel, each 100 g serving of its Masti Dahi is made from toned milk with around 3.1% milk fat and 11.2% solids-not-fat, and is sold in cups, pouches, or the familiar matka. The brand lists a chilled shelf life of about 7 to 15 days, as long as the tub stays under 4°C.

Dahi is not just thick milk. Indian food law treats it as a fermented milk product, where lactic acid bacteria turn milk sugar into lactic acid and thicken the milk. Regulators describe dahi as milk that has been heat treated and then fermented with specific starter bacteria such as Lactobacillus strains.

Amul Dahi Nutritional Profile Per 100 Grams

Here’s the core macro snapshot. Per 100 g, Amul Masti Dahi lists about 61.5 kcal, 4.0 g protein, 4.4 g carbohydrate with 0 g added sugar, 3.1 g fat, and around 138 mg calcium.

That serving is close to four heaped tablespoons. A typical meal portion in many Indian homes lands closer to 150–200 g, so numbers scale fast. Double the spoonful and you get about 8 g protein and around 276 mg calcium in one sitting, with only about 123 kcal.

Nutrient	Per 100 g	Per 200 g Bowl
Calories (kcal)	61.5	123
Protein (g)	4.0	8.0
Carbohydrate (g)	4.4	8.8
Fat (g)	3.1	6.2
Calcium (mg)	138	276

Two points jump out. First, you get useful protein for not many calories. Second, the natural calcium load is high for such a small bowl. Dairy calcium shows up in a form the body can absorb well, because the lactic acid in fermented milk pairs with minerals and keeps them available.

How This Dairy Fits Into Daily Protein And Calcium Needs

In the Indian RDA update from ICMR-NIN, adults are generally guided to hit about 0.83 g of protein per kg body weight each day. For a 60 kg adult, that target lands near 50 g protein across the day. One 200 g bowl of this curd gives about 8 g by itself, which makes it an easy side for dal-chawal or paratha that already bring cereal protein.

Indian food law also protects the word “dahi.” Under the FSSAI dairy product standard, dahi is defined as fermented milk prepared with lactic acid bacteria, and must meet basic milk-fat and solids-not-fat limits depending on whether the milk is toned, skimmed, or full cream. This keeps watered milk or starch-thickened curd off the shelf and keeps the protein and calcium numbers honest.

Calcium targets also tell a story. Indian guidance from ICMR-NIN calcium intake now places adult daily calcium needs near 1000 mg, with 1200 mg suggested for postmenopausal women to help maintain bone mineral density. That means a 200 g serve of Amul set curd delivers about a quarter of a normal adult day’s calcium in one go, and it does it with modest sodium (around 50 mg per 100 g) and no added sugar.

Put together, this curd can sit in your thali without wrecking calories, because one katori brings protein, calcium, and steadier hunger control than plain rice or roti alone at lunch.

Benefits Of Eating Amul Dahi Regularly

This curd carries live bacteria. Lactic acid bacteria break down lactose during fermentation, which can make dahi easier to digest for many people who struggle with straight milk. Brands like Amul describe their Masti Dahi as thick, glossy, and naturally tangy because of that active bacteria.

The mix of protein (around 4 g per 100 g) and milk fat (around 3.1 g per 100 g) slows stomach emptying. That steady trickle of nutrients helps you feel fed longer between meals, so a bowl of dahi with cucumber or boondi can steady midday hunger without a big calorie spike.

Indian kitchens lean on dahi for more than straight eating. A spoon acts as a cooling side next to biryani, it binds marinades for paneer or chicken tikka, and it gives kadhi, chaas, and raita their body. Amul Masti Dahi is sold in pouches, tubs, and matka packs so it can move from lunchbox to marinades without fuss.

Starter Bacteria And Gut Comfort

The live bacteria in dahi produce lactic acid, which drops the pH. That sour pH keeps spoilage microbes down and also gives dahi its fresh tang. People who get bloated after a glass of milk often tell a different story with plain curd because part of the milk sugar is already digested for them. This is one reason home tiffin boxes often hold a small steel katori of dahi during hot weather.

Watchouts And Smart Tips For Buying And Eating

Check the label, because tubs don’t all match the same macro count. Plain toned-milk dahi sits near 61–65 kcal per 100 g with about 3.1 g fat. Amul also sells Low Fat Dahi, which drops fat to about 0.5 g per 100 g and brings energy down to around 38 kcal while still giving about 4 g protein and 138 mg calcium per 100 g. That lower fat cup works for people watching saturated fat but still wanting creamy texture in raita.

Sweetened cups tell a different story. Amul Meetha Dahi lands near 128 kcal per 100 g and almost 19 g carbohydrate because of added sugar, while protein stays close to 4 g. That dessert style is great with puri or fruit, but it’s much denser in calories than plain set curd.

Keep the tub cold. Amul prints a shelf life of 7 days for pouches and 15 days for cups or matka, as long as the product stays under 4°C and sealed. Scoop with a clean spoon and put the lid back fast. Warm curd can sour fast, lose its smooth body, and grow off smells.

Health Angle	What It Means	Quick Tip
Protein For Muscle Repair	~4 g per 100 g helps feed recovery after daily activity without pushing calories up.	Stir dahi into dal or khichdi instead of cream.
Calcium For Bones	~138 mg calcium per 100 g backs bone mineral upkeep across the day.	Add a 200 g bowl at lunch to boost intake.
Fat And Calories	Toned milk curd gives ~61–65 kcal per 100 g, while Low Fat Dahi drops to ~38 kcal.	Swap low fat dahi into raita when you want lighter plates.
Live Bacteria	Lactic acid bacteria in set curd can make milk easier on the stomach for many people with milk trouble.	Keep the tub cold so the bacteria stay active.
Added Sugar Watch	Meetha Dahi runs ~128 kcal and ~19 g carbs per 100 g because of sugar.	Use sweetened tubs like dessert, not as an everyday side.

Quick Buying Checklist

• Check the date and grab a tub with 5+ chill days left.
• Pick sealed cups with smooth set curd and no watery cracks.
• Plain toned milk dahi should say 0 g added sugar and ~3.1 g fat per 100 g.
• Low Fat Dahi sits near 0.5 g fat and ~38 kcal per 100 g.
• Keep Meetha Dahi for dessert, not daily raita, because of sugar.

Bottom Line On This Amul Curd

This dahi gives useful protein, steady calcium, and live bacteria benefits in a tidy calorie budget. A 200 g bowl delivers around 123 kcal, about 8 g protein, close to 276 mg calcium, gentle sodium, and no added sugar when you pick the plain toned-milk tub. Pair it with dal, rice, paratha, or fruit to add tang, creaminess, and staying power without blowing through calories or salt. Its mild tang also pairs cleanly with spice.