Amul Yogurt Nutrition | Smart Spoon Facts

Amul yogurt nutrition centers on protein, calcium, and live cultures, with calories and sugar varying by style.

Amul Dahi Nutrition Facts With Macros

Most retail cups sit near 60–70 kcal per 100 g with about 3–4 g protein and 4–6 g carbs. Greek-style cups climb on protein due to straining, while fruit-on-the-bottom adds sugars. The pack’s nutrition table rules the day, so match your pick to goals rather than catchy lines.

Common Styles Per 100 g (Typical Range)

Style	Calories	Protein (g)
Set dahi (plain)	60–70	3–4
Probiotic dahi (plain)	60–70	3–4
Greek-style (plain)	85–100	7–10
Fruit yogurt (sweetened)	90–130	3–5
Low-fat cup	55–65	3–4

Label Reading That Actually Helps

Start with serving size. Many cups show both 100 g and per pack figures; pick one lens and stick with it to avoid mis-math. Next, scan protein, sugar, and fat. If you want more protein per spoon, choose strained styles. If you’re trimming sugar, pick plain and sweeten with fruit at home.

Calcium often lands near 10–15% DV per 100 g. Riboflavin and B12 show up too. Plain, whole-milk cups sit near 78 kcal per 100 g with around 3.8 g protein and 5.6 g carbs as seen in plain yogurt nutrients. That gives you a fair benchmark when a pack leaves blanks.

How Amul Styles Differ

Set Dahi

This tub gels in the cup it ships in. Texture stays soft and spoonable. It’s the steady pick for rice, parathas, and simple raita. Macros stay modest, so it fits daily plates without pushing calories high.

Probiotic Cups

These list live cultures on the sleeve. The base is still fermented milk; the twist is the strain mix. Taste stays gentle, and the macros mirror set cups. Many folks like these for breakfast or after spicy food.

Greek-Style Options

Straining removes whey and concentrates protein. That bumps fullness per spoon. If you use it in dips or bowls, watch the sugars in fruit mix-ins. Plain tubs keep control in your hands.

Protein, Sugar, Fat — What Each Number Means

Protein For Fullness And Repair

Look for 7–10 g per 100 g if protein density matters to you. Strained cups are the easy route. Plain set tubs give less per bite but still help your daily total, especially when paired with eggs, lentils, or paneer later in the day.

Sugar From Milk And Add-Ins

Plain cups carry natural lactose. Fruit mixes add table sugar or concentrates. If you like a sweet bowl, add sliced banana or berries yourself. You control the portion and keep the label simple.

Fat For Texture And Taste

Full-cream cups feel richer and may keep hunger down a bit longer. Low-fat versions shave calories. Pick based on the rest of your plate instead of chasing the lowest number in isolation.

Serving Sizes That Match Real Life

A small cup is often 100 g. A home bowl lands closer to 150–200 g. For cooking, 2 heaped tablespoons are roughly 50 g. When you want a snack, a 150 g serving of plain set yogurt delivers around 90–105 kcal and 4.5–6 g protein, which pairs well with fruit and a sprinkle of seeds.

Trusted Benchmarks And Local Rules

Brand panels follow Indian labelling rules. You’ll see per 100 g figures and sometimes per serving too. The Food Safety and Standards Authority of India explains how panels should present energy, macros, and claims in its nutrition labelling guidance. That standard helps you compare tubs across flavors and fat levels.

Quick Ideas That Keep Macros In Check

Savory Bowl

Stir in chopped cucumber, roasted jeera, and salt. The bowl stays near the plain macro set, with sodium rising a touch. Nice next to dal or grilled chicken.

Fruit Cup

Fold in diced mango or banana. If you keep fruit to half a cup, you add roughly 40–60 kcal and a gram of fiber or two. A drizzle of honey nudges sugars fast, so measure.

High-Protein Dip

Use strained cups with lemon, garlic, and olive oil. Spread on toast or tuck into wraps. The mix carries more staying power at snack time.

Table Of Real-World Portions

Portions, Macros, And Easy Swaps

Portion	What You Get	Swap Tip
100 g plain set	~62–70 kcal • ~3–4 g protein	Add seeds for crunch
150 g plain set	~90–105 kcal • ~4.5–6 g protein	Top with berries
100 g strained plain	~85–100 kcal • ~7–10 g protein	Use for dips
150 g fruit cup	~135–190 kcal • ~4–6 g protein	Pick low-sugar flavors
50 g cooking spoon	~30–35 kcal • ~1.5–2 g protein	Finish curries lightly

Shopping Shortlist

When You Want The Leanest Bowl

Scan for low-fat plain cups. Keep serving size honest. Add texture with roasted chana or chia instead of sugar-heavy toppings.

When You Want More Protein Per Bite

Reach for strained tubs. If the shelf shows multiple flavors, pick plain and sweeten at home. That keeps the label tight and the macros predictable.

When Taste Comes First

Full-cream plain gives a silky spoon feel. Pair with fresh fruit and a few nuts to keep sugars in check while you enjoy the richer texture.

Kitchen Uses That Fit A Macro Plan

Breakfast

Swirl into overnight oats or dollop on poha. It adds protein and a creamy bite without heavy prep.

Lunch

Mix with chopped veg for a raita. A 100 g scoop cools a spicy plate and adds calcium without pushing calories sky-high.

Dinner

Finish curries off the heat to prevent splitting. Stirring in a spoon or two gives body and mild tang.

What The Numbers Say

Independent databases list plain set yogurt near 62–78 kcal per 100 g with 3–4 g protein and around 5–6 g carbs, which lines up with many Indian cups. Brand pages describe the product as fermented milk set with live cultures, sold in pouches, cups, and matka packs. If a label skips a detail, use those plain-yogurt benchmarks to sanity-check serving math.

Storage, Safety, And Live Cultures

Keep tubs chilled. Once opened, plan to finish within three days for the best taste. Cold storage preserves texture and the friendly bacteria that give dahi its tang. If a cup smells off, shows bubbles, or the lid domes, skip it.

Make Label Reading A Habit

Pick a serving size, check protein and sugars, then glance at calcium. That three-step pass tells you whether a cup suits breakfast, a snack, or a side. Small tweaks like switching to plain or choosing a strained style can help you meet daily targets without changing favorite meals.