Amul High Protein Dahi Nutrition Facts | Clean Breakdown

Amul’s high-protein curd delivers ~6.3 g protein and ~68 kcal per 100 g, with ~10 g carbs and ~0.1 g fat.

This protein-forward curd sits in a handy spot for daily eating. It gives you a steady dose of dairy protein without a heavy calorie load. The taste is plain and lightly sour, so it pairs with both sweet and savory add-ins. Spoon it straight, swirl in fruit, or fold it into a bowl with grains and seeds.

What You Get Per Spoon

Here’s a clear view of energy and protein by common portions. Numbers are derived from per-100 g label data and scaled for the cup and tub sizes many stores carry.

Serving	Energy (kcal)	Protein (g)
100 g	~68	~6.3
200 g cup	~136	~12.6
400 g tub	~272	~25.2

Dahi in India follows clear guardrails for milk solids and fermentation. If you ever want the legal definition behind the name, the FSSAI dahi standard lays out what counts as curd and how it’s made.

Amul Protein-Rich Dahi Nutrition — Label Facts That Matter

Protein And Calories

Per 100 g, you’re looking at roughly 6.3 g protein for about 68 kcal. That means one 200 g cup lands near 12–13 g protein, which suits a mid-day bite or a post-walk snack. The 400 g tub hits about 25 g protein, so it can anchor a light meal when paired with fruit and grains. By energy density, you get a tidy protein return without a heavy calorie swing.

Carbs And Sugar

Per 100 g, carbs sit around 10 g. Most of that is milk sugar (lactose) left after fermentation. Add-ins can nudge the count up or down. If you stir in honey or fruit compote, the number climbs. If you keep it plain with cucumber and cumin, it stays mild.

Fat And Lactose

Label data shows trace fat per 100 g, close to 0.1 g. That keeps the texture light. The sour note comes from cultures that eat part of the lactose and create lactic acid. Folks who do better with fermented dairy than with straight milk often like this balance, though those with lactose limits should still watch total grams across the day.

Live Cultures And Probiotics

This curd lists live cultures, and many retailers note a probiotic angle. Fermented dairy brings that classic tang and a creamy set. Chill time helps the set hold; so does gentle handling on the ride home. Give it a good stir right before eating for an even spoon.

How It Fits Into A Day

Use a 200 g cup as a ready protein boost between meals. It sits well before a light workout. For breakfast, fold 150–200 g into a bowl with banana slices, roasted peanuts, and a drizzle of jaggery syrup. For lunch, try a raita-style mix: diced cucumber, grated carrot, toasted cumin, black salt, and a spoon of this curd over cooked millet. For late evenings, keep it plain or pair with berries to keep sugar in check.

Numbers You Can Compare

If you want a quick benchmark against other plain curds, this snapshot helps. Values are per 100 g and rounded for clarity.

Type (Plain)	Energy (kcal/100 g)	Protein (g/100 g)
Regular dahi	~62–74	~3.5–4.5
Amul high-protein style	~68	~6.3
Strained/Greek style	~90–120	~9–12

For per-100 g figures, the FatSecret entry cites ~68 kcal with ~6.3 g protein and ~10 g carbs. For a view of plain curd in general, this Amul dahi entry on MyFoodData shows lower protein for standard cups, which tracks with the pattern you see in the table above.

Portion Picks And Meal Ideas

Quick Snack Bowl

Stir 200 g with a small chopped mango and a pinch of cardamom. The fruit adds natural sweetness and fiber. Cardamom lifts the aroma without extra sugar.

Savory Raita Plate

Fold 150–200 g with chopped cucumber, roasted cumin, and fresh mint. Spoon over warm rice, millet, or baked sweet potato wedges. The cool tang balances warm, starchy sides and keeps the plate tidy on calories.

Protein-Heavy Breakfast

Pair 250–300 g with toasted muesli and sliced banana. Add chia seeds for extra chew. This build carries well through morning tasks and keeps spoonfeel creamy.

Who Gets The Most From It

Active Folks

One cup gives 12–13 g protein with gentle carbs. That suits a walk, a short run, or yoga. Mix in berries or a spoon of peanut butter when you want more staying power.

Busy Workdays

When time is tight, a sealed cup in the bag beats vending options. It eats clean at your desk, in the car, or while you stand over the kitchen counter between calls.

Parents And Teens

Set out bowls with sliced bananas, pomegranate arils, and roasted seeds. Let everyone build a mix. You get protein in without a long prep window.

How To Read The Tub

Serving Line

Check the grams per serving and count how many servings sit in the tub. A 400 g pack is simple math for family bowls: two 200 g portions or four 100 g scoops.

Carb Line

Most carbs here are lactose. Add-ins change the sugar load. Fruit moves the number up; cucumber keeps it lower. Plain curd with spices is the leanest mix.

Fat Line

This product reads near-zero on fat. That keeps calories down and gives a light set. If you want more cream, blend in a spoon of full-fat curd to tweak texture without changing flavor much.

Protein Line

Scan grams per 100 g and per serving. If your day’s target sits near 60–80 g, two 200 g bowls spread across the day can carry a third of that total with little fuss.

Kitchen Tips For Better Bowls

Keep It Cold

Chill deep. Cold curd sets thicker and spoons cleaner. If the tub rides home warm, park it at the back of the fridge for a couple of hours before opening.

Quick Thickening

Line a sieve with a clean cloth and let 300 g drain for 20–30 minutes. You’ll get a thicker scoop without cooking or additives. Salt lightly for a spread.

Smart Mix-Ins

Go sweet with berries, banana, and a trail of honey. Go savory with grated cucumber, toasted cumin, and chopped coriander. Nuts or roasted seeds add crunch and a small bump in protein and minerals.

Safety, Storage, And Shelf Life

Keep the tub sealed and cold. Most retailers list chilled storage near 4 °C. Use clean spoons to avoid off flavors. Once opened, finish within a few days for the best taste and set.

Plain Vs. Flavored

Plain versions keep sugar low and taste fresh with fruit or spices. Flavored cups add sweetness and may carry stabilizers. If you’re watching sugar, scan the carb line for any jump from plain numbers and steer toward simple toppings at home.

Budget And Value

Price per 100 g stays friendly in most markets. The 400 g tub tends to be the best buy for families. If you only need a snack, the 200 g cup travels well and cuts food waste.

Bottom Line

This protein-oriented curd gives you a clean macro split: about 6.3 g protein per 100 g with light calories and a mild tang. The cup size works as a snack; the tub makes easy bowls for the table. Keep it cold, stir right before serving, and pair with fruit, grains, or crunchy seeds when you want a little extra heft.