Amul Gold full-cream milk delivers 71 kcal per 100 mL with 4.5% fat, about 3 g protein, and natural milk sugars.
30 mL Pour
100 mL
200 mL Glass
Plain Glass
- 200 mL, no sugar
- ~9 g lactose
- Calcium ~240 mg
Simple
Masala Milk
- 200 mL + spices
- +1 tsp sugar adds ~16 kcal
- Warm and sippable
Sweet
Protein Boost
- 200 mL + 15 g whey
- ~18 g protein total
- Shake well when cold
High-Protein
Amul Gold Nutrition Facts (Per 100 Ml)
Here’s a clear snapshot of what you get in every standard reference amount. Values below are based on label data for the long-life pack and align with whole milk benchmarks.
| Nutrient | Per 100 mL | Per 200 mL |
|---|---|---|
| Energy | 71 kcal | 142 kcal |
| Total Fat | 4.5 g | 9.0 g |
| Saturated Fat | 2.7 g | 5.4 g |
| Trans Fat | 0 g | 0 g |
| Cholesterol | 13 mg | 26 mg |
| Carbohydrate | 4.7 g | 9.4 g |
| Total Sugars | 4.7 g | 9.4 g |
| Added Sugars | 0 g | 0 g |
| Protein | 3.0 g | 6.0 g |
| Sodium | 40 mg | 80 mg |
| Calcium | 120 mg | 240 mg |
The brand’s long-life pack states fat at 4.5% minimum with solids-not-fat at 8.5% minimum, which mirrors national dairy rules for standardized milk. That tie-back to FSSAI standards helps you compare across labels and regions.
What These Numbers Mean For Your Day
A 200 mL glass lands at about 142 kcal with 9 g fat and 6 g protein. That’s a compact energy source with steady carbs from lactose. The 240 mg calcium in that glass also moves the needle, supporting daily intake without extra fuss. If you’re balancing breakfast, this serving pairs well with fruit or a small bowl of oats. If you’re chasing a higher protein target, add an egg, paneer, or a scoop of whey to round things out.
Want a cross-check against common databases? Whole cow’s milk at ~3.25% fat sits near 61 kcal per 100 mL in widely used nutrient tables, which is leaner than this full-cream variant. Linking that back to whole milk 3.25% data explains why the calories rise here: more fat per mL.
Protein, Fat, Sugar, And Calcium—Balanced In One Glass
Protein You Can Count On
Milk proteins are high-quality, with all essential amino acids. At ~3 g per 100 mL, a standard 200 mL pour gives you ~6 g. That’s enough to anchor a snack. For workouts or recovery, blend the same pour with 15 g whey to bump the total to ~18–20 g without changing the flavor much.
Fat That Drives Satiety
With 4.5% fat, you get creaminess and staying power. The fat fraction brings most of the energy, so portion size is the lever. Keep coffee or tea splashes small if you’re budgeting calories, and save the full glass for breakfast or an evening mini-meal.
Natural Milk Sugars
The 4.7 g carbohydrate per 100 mL sits mainly as lactose. No added sugar on the label means the sweetness stays mild. If you add a teaspoon of sugar to a warm cup, that’s ~4 g more, or ~16 kcal—easy to track if you’re tightening intake.
Why Calcium Here Adds Up
Calcium counts at ~120 mg per 100 mL. Two 200 mL servings across the day can deliver ~480 mg without touching supplements. Many readers prefer splitting servings—one in the morning, one at night—to keep appetite steady and spread protein hits.
Portions That Fit Real Life
Quick Splashes For Beverages
Thirty milliliters adds body to chai or coffee for ~21 kcal. Two splashes across the day still sit under 50 kcal. If you like a richer cup, try a 60 mL pour and trim sugar to keep totals steady.
The 200 Ml Sweet Spot
This is the everyday pick for a simple snack. Pair the glass with a banana or a small handful of roasted chana. You’ll get carbs for energy, dairy protein for fullness, and a clean mineral bump from calcium.
Cooking Uses
Because the fat is higher than toned milk, sauces and desserts feel smoother. Kheer, custard, and makhani gravies take on a silkier mouthfeel. Heat gently and avoid repeated boiling to keep flavor fresh.
Label Notes: What The Terms Mean
Standardized Vs. Toned Vs. Skim
Standardized milk hits set targets for fat and solids-not-fat. Toned milk brings fat down near 3% by adding skim or reconstituted skim while holding SNF. Skim strips fat to the bare minimum, which slashes calories but also changes texture.
UHT Vs. Pasteurized
UHT packs are shelf-stable and list the same macronutrients per 100 mL as you’d expect, with heat-stable vitamins and minerals largely intact. Pasteurized pouches need refrigeration and have a shorter life but keep the same headline numbers for energy, fat, carbs, and protein.
Homogenized Texture
Homogenization prevents cream lines and gives that even body in tea, coffee, and shakes. If you miss the cream layer, consider non-homogenized options for traditional recipes, then match portions to your calorie plan.
How It Compares To Other Indian Milk Types
To pick the right pack for your goal, check fat and SNF rules. Here’s a quick standard reference from Indian regulations that helps decode any label at a glance.
| Milk Type (India) | Min Fat % | Min SNF % |
|---|---|---|
| Cow Milk | 3.2 | 8.3 |
| Buffalo Milk | 6.0 | 9.0 |
| Standardized Milk | 4.5 | 8.5 |
| Toned Milk | 3.0 | 8.5 |
| Double Toned Milk | 1.5 | 9.0 |
| Skim Milk | 0.5 max | 8.7 |
Those thresholds explain why energy shifts between packs: fat swings the calorie count per mL, while SNF keeps proteins, lactose, and minerals in range. Once you learn these cut-offs, it gets easy to swap packs without surprises in calories or texture.
Smart Swaps And Everyday Uses
When You Want Fewer Calories
Pick toned or double toned for beverages and quick cereal bowls. Keep flavor with spices like cardamom or cinnamon instead of sugar. If you’re baking, mix half full-cream with half toned to keep crumb tender while shaving fat.
When You Want More Calories
Stick with full-cream for shakes and desserts where body matters. A mango lassi or banana shake gets that café feel with less ice cream when the base milk is richer.
Lactose Sensitivity Tips
Portion size matters. Start with 100 mL and spread servings through the day. Pair with a meal to slow digestion. If you need a different path, try lactose-free packs from the same brand family and keep the rest of your routine the same.
Answering Common Reader Goals
Muscle Gain On A Budget
Two 200 mL glasses deliver ~12 g protein and ~284 kcal. Add two eggs or 100 g curd and you’re on track for a solid meal pattern without heavy prep. For evening, blend a glass with banana and peanut powder for a quick 350–400 kcal shake.
Weight Management Without Giving Up Taste
Keep the morning cup small and steady, then plan one full glass later in the day. That splits calories across time and keeps cravings in check. If you like sweets, sweeten once per day and go plain the rest of the time.
Kids And Teens
One 200 mL serving alongside breakfast adds protein and calcium that play into growth years. Warm spiced milk in the evening helps some kids meet daily intake when appetite dips after school.
How We Built This Reference
The energy and macronutrients here come straight from the brand’s UHT label page, which lists 71 kcal, 4.5 g fat, 4.7 g carbs (all sugars), and 3.0 g protein per 100 mL, plus 120 mg calcium and 40 mg sodium. Those figures line up with national rules for standardized milk and sit above common databases for lower-fat whole milk in international listings. Cross-checks against the U.S. database show ~61 kcal per 100 mL at 3.25% fat, which matches the pattern you see on shelves: higher fat, higher calories per mL.
Practical Takeaways You Can Use Tonight
Keep A Portion Cue Handy
Use a 200 mL steel tumbler as your default glass. Half a tumbler for coffee, a full one for a snack. That keeps tracking simple without a scale.
Log The Add-Ons
One teaspoon sugar adds ~4 g carbs and ~16 kcal. A tablespoon of malt powder adds more. Note the extras, not just the milk.
Store It Right
UHT packs can sit at room temp when sealed. Once opened, chill and finish within a couple of days. Pouches go straight to the fridge and work best within their printed window.
References At A Glance
Brand label values and composition rules used in this guide match the published nutrition on the long-life pack page and the national dairy standards document for milk types. Those sources help you compare numbers with confidence when you shop across regions and pack formats.