Amul dahi has around 62 calories, 4 g protein, 3.1 g fat, 4.4 g carbs, and about 138 mg calcium per 100 g, according to Amul data for toned milk curd.
Fat
Protein
Calcium
Regular Toned Dahi
- ~62 kcal /100 g
- 3.1 g fat
- No added sugar
Daily bowl
Low Fat Dahi
- ~38 kcal /100 g
- 0.5 g fat
- ~4 g protein
Lean pick
Full Cream Style
- ~74 kcal /100 g
- 4.5 g fat
- Thick spoon feel
Rich spoon
What Is In Amul Dahi
Amul dahi is set curd made from pasteurised toned milk and live lactic acid bacteria. The brand sells it in pouches, plastic cups, and earthen matka style packs. The label lists fat at about 3.1 percent and solids-not-fat at 11.2 percent. Amul states that no sugar is added, which means the mild sweetness comes from natural milk lactose, not table sugar. The taste lands clean, a little tangy, and the spoon feel stays thick and smooth when chilled. Shelf life is seven days in the poly pouch and fifteen days in the cup or matka, as long as it sits under four degrees Celsius in the fridge.
That short fridge window matters because dahi is a living dairy food. The bacteria keep working slowly, which deepens the sour note day by day. Keeping the tub sealed and cold slows that process and helps hold texture. Once opened, keep a clean spoon, close the lid tight again, and try to finish the pack within a couple of days for best taste.
Amul Dahi Calories Protein Fat Carbs Per 100 G
Here is the core nutrition panel for a plain 100 gram serving, which is close to a small katori. Energy lands near sixty two kilocalories. Protein sits at about four grams. Fat sits near three point one grams, mostly milk fat. Carbohydrate sits a little above four grams, mainly milk sugar. Calcium lands near one hundred thirty eight milligrams. The sodium number is about fifty milligrams. These figures come from Amul product data and match other public nutrition trackers that list sixty one to sixty five kilocalories per 100 grams.
| Nutrient | Amount | What It Means |
|---|---|---|
| Energy | 61.5–65 kcal | Low calorie scoop that fits in most meals |
| Protein | 4 g | Milk protein that helps satiety |
| Total Fat | 3.1 g | Gives body and creamy mouthfeel |
| Saturated Fat | 2.0 g | Comes from milk fat |
| Total Carbohydrate | 4.4 g | Mainly natural milk sugar |
| Added Sugar | 0 g | No table sugar listed |
| Calcium | 138 mg | Helps normal bone upkeep |
| Sodium | 50 mg | Mild salt load |
Reading that table shows why plain dahi works in daily meals. You get protein with modest calories and only a little fat. You also get calcium and a touch of sodium, so the bowl tastes round without heavy seasoning. That balance helps when you want something cooling next to biryani or paratha, or when you blend it with cucumber and salt to pour as raita.
Protein And Calcium From Amul Dahi In Daily Eating
Protein first. A 100 gram scoop carries around four grams of milk protein. ICMR-NIN gives a target of about zero point eight three grams of protein per kilogram body weight each day for a healthy adult. For a seventy kilogram adult that lands near fifty eight grams daily, which means a single small bowl of dahi supplies only a slice of the day’s protein, but it is high quality milk protein that pairs well with dal, roti, or rice.
Now calcium. Amul lists around one hundred thirty eight milligrams of calcium per 100 grams. ICMR-NIN material places the adult daily calcium target around one thousand milligrams, with higher targets for some groups such as postmenopausal women. That means one modest bowl of dahi can land above ten percent of the day’s calcium target. Regular intake of dairy calcium links with bone strength messaging in Indian public health circles, which is why calcium shows up as a headline line item on many dairy packs.
Fat next. Standard toned milk dahi from Amul shows about three point one grams fat per 100 grams, with two grams coming from saturated fat. Amul also sells Low Fat Dahi, which drops total fat to around zero point five grams per 100 grams and trims calories to about thirty eight kilocalories. So you can dial fat and calories up or down by picking the tub that suits your meal plan. You can see those ranges in the quick guide card above, and in the comparison table later in this article.
One more angle that shoppers ask about is sugar. The regular pouch and cup list zero grams added sugar per 100 grams, and total carbohydrate sits around four point four grams. That number mainly reflects natural milk lactose, not table sugar. So plain dahi fits savoury plates without pushing dessert-level sweetness. Brands sometimes sell sweetened curd cups, where sugar can jump to near one hundred twenty eight kilocalories per 100 grams and almost nineteen grams of carbohydrate. Check the lid before buying if you want plain.
Numbers in the previous paragraph match the Amul Masti Dahi data posted by the dairy co-operative, which spells out energy, fat, protein, carb, calcium, and storage rules.
Bone nutrition guidance in India also leans on the ICMR-NIN calcium RDA, which pegs adult intake near one thousand milligrams per day.
Amul Dahi Variants Compared
Amul lines up more than one style on shelves. You will spot Low Fat Dahi, regular toned milk dahi sold under Masti branding, and thicker full cream style cups. The fat level changes the calorie line, the mouthfeel, and how well the spoon holds shape in a marinade or dip.
| Dahi Style | Energy (kcal) | Total Fat (g) |
|---|---|---|
| Low Fat Dahi | 38.1 | 0.5 |
| Toned Milk Dahi (Masti) | 61.5–65 | 3.1 |
| Full Cream Style | 74 | 4.5 |
Low Fat Dahi lands near half a gram of fat and roughly thirty eight kilocalories per 100 grams. That pick suits people watching fat grams in snacks, smoothies, or raita. Standard toned milk dahi sits near sixty two kilocalories per 100 grams and brings a classic creamy spoon feel without tasting heavy. Full cream style cups run richer, near seventy four kilocalories per 100 grams and about four point five grams fat, which can help tikka marinades cling to paneer or chicken and stay moist on the tawa.
Serving Size Ideas And Pairings
Plain dahi is flexible. Scoop it next to spicy biryani, pulao, or paratha to cool the plate. Whisk it with grated cucumber, cumin, and salt for a fast raita. Blend it with water, roasted cumin, and rock salt for chaas style buttermilk. Fold it with fruit and a drizzle of honey for dessert if you are not counting added sugar in that meal.
Portion size matters for calorie tracking. A heaped tablespoon holds about fifteen grams of thick dahi, so four heaped tablespoons come close to a sixty gram snack with about thirty eight kilocalories in Low Fat Dahi or about forty kilocalories in toned milk dahi. A full katori of one hundred grams lands near sixty two kilocalories in standard toned milk packs.
Storage Safety And Freshness Tips
Keep sealed packs cold from the store to your fridge. Amul lists a cold chain target of four degrees Celsius or below, and the label gives a seven day fridge window for the pouch and fifteen days for the cup or matka counted from the pack date. Buy near your home so the pack does not sit warm in transit.
Once opened, spoon out what you need and close the lid fast. Use a clean spoon each time to keep stray food bits out. If you see heavy water separation, a sharp smell, or visible mould, bin it. Dahi is meant to smell mildly sour and milky, not sharp or fizzy. Fresh chilled dahi should taste clean, cool the tongue, and feel smooth on the spoon.
One small shopping tip before you head home from the market: pick a tub with the farthest date and keep it upright in your bag. Warm air and shaking both speed spoilage and break the smooth set. Treat dahi like chilled milk, not like a shelf stable snack tucked near chips. That habit saves taste.