Amul Pouch Curd
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Amul Pouch Curd is a plain dahi made from toned milk and an active culture, sold in a pouch for everyday eating. It scores BA1: nutrition is solid on protein and calcium, ingredients are as short and clean as a list gets, and risk is minimal. A sensible everyday staple, plain or in raita and lassi.
Ingredients, decoded
2 listed- Pasteurised toned milk
- active culture
½ teaspoon of sugar in every 100 g · 3.5 g total sugar, 5 g a teaspoon
| Energy | 53 kcal |
|---|---|
| Protein | 3 g |
| Carbohydrates | 3.5 g |
| Total sugars | 3.5 g |
| Added sugars | 0 g |
| Total fat | 3 g |
| Saturated fat | 2 g |
| Trans fat | 0 g |
| Cholesterol | 8 mg |
| Sodium | 40 mg |
| Calcium | 110 mg |
Think this score is wrong?
What to know about Amul Pouch Curd
Two ingredients, 53 kcal and no added sugar
Amul Pouch Curd is an 800 g pouch of dahi made from pasteurised toned milk (99.9% of the protein source on the label) and an active culture. It is the everyday curd that goes with meals, into raita, lassi and kadhi, or is eaten plain.
A 100 g serve, which is how the pack counts its eight servings, gives 53 kcal, 3 g protein, 3 g fat of which 2 g is saturated, and 110 mg calcium. Sugar is 3.5 g, all of it from the milk, with 0 g added. Sodium is 40 mg.
The name and the front say dahi, and that is what is in the pouch, with nothing added to it. The back lists several benefit lines, which are general rather than measured. CleanPlate scores it BA1.
Why Amul Pouch Curd scores BA1
Nutrition is a B on 3 g protein and 110 mg calcium per 100 g. Ingredients are an A with only milk and culture listed, and risk is a 1 because saturated fat is 2 g and sodium 40 mg.
Good nutrient density
- Protein
- 3 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 53 kcal
01 Nutrition density: why B
Protein is 3 g per 100 g and the calcium is 110 mg, which earns a micronutrient bonus. Almost all the protein comes from the milk, which counts as a quality source.
There is no fibre in curd, so the grade rests on protein and calcium. That is enough for a B on a 53 kcal food.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- Pasteurised toned milk
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
Only two things are listed: pasteurised toned milk and active culture. There are no additives, so nothing costs ingredient points.
No pack promise is hollow, so there is no label-integrity deduction, and the list earns the top grade.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Clean
- Added sugar
- 0 g
- Sodium
- 40 mg
- Saturated fat
- 2 g
- Trans fat
- 0 g
03 Load risk: why 1
Saturated fat is the largest part of the risk number at 2 g per 100 g, well under the 5 g high line. Sodium is 40 mg per 100 g.
Added sugar is 0 g, trans fat is 0 g and energy adds nothing at 53 kcal per 100 g, so the grade is a 1.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
No major red flags on the label.
Green flags
- +Green flag: No added sugar
- +Green flag: Low sodium
- +Green flag: No additives
Does Amul Pouch Curd live up to its claims?
The name and the no-added-sugar claim hold, with 0 g added sugar per 100 g. The back-of-pack benefit lines are general, and the weight on the retailer page differs from the pack.
- Product nameHolds
“Amul Pouch Curd”
The list is pasteurised toned milk and active culture, which is what a plain curd should be.
- Retail listingHolds
“No Added Sugar”
Added sugar is 0 g per 100 g. The 3.5 g of sugar is natural milk sugar.
- On the packBe careful
“Good for Bones”
The panel declares 110 mg calcium per 100 g, so the link is real, but the pack gives no figure for it.
- On the packBe careful
“Builds Immunity, Faster Workout Recovery”
These are general benefit lines. With 3 g protein per 100 g, curd is a modest contributor, not a recovery product.
- On the packBe careful
“Net weight 800 g”
The retailer page shows 700 g, the pack shows 800 g. Per 100 g values are the same either way.
What's in Amul Pouch Curd?
Pasteurised toned milk and active culture, nothing else. There are no additives, sweeteners or thickeners to watch, only the 2 g saturated fat from the milk.
The ingredient list, read for you
Pasteurised toned milk leads the list and is nearly all of the product, with active culture to set it into curd. There are no stabilisers, sweeteners, flavours or preservatives.
Ingredients to watch
- Saturated fatWorth watching
2 g per 100 g, from the milk fat. It is under the 5 g high line, but it is the largest part of the risk number.
- Natural milk sugarFine
3.5 g sugar per 100 g, all from the milk, with 0 g added.
- Calcium and proteinFine
110 mg calcium and 3 g protein per 100 g.
- SodiumFine
40 mg per 100 g, a low level.
What it doesn’t have
- No fibre, as is usual in curd, and only calcium is declared among the minerals, with no vitamins.
Who should eat Amul Pouch Curd?
An everyday food for most adults and children. Those with lactose intolerance should check with their doctor, as the 3.5 g sugar per 100 g is milk sugar.
- Most adultsEveryday
53 kcal and 2 g saturated fat per 100 g, with no additives.
- ChildrenEveryday
110 mg calcium per 100 g, no sweetener, dye or added sugar.
- Heart healthEveryday
2 g saturated fat and 40 mg sodium per 100 g, within normal portions.
- Lactose intoleranceCheck with your doctor
3.5 g sugar per 100 g is milk sugar, and tolerance varies.
Recipes with Amul Pouch Curd
Curd works as raita, lassi, kadhi or a marinade, and stays at 53 kcal per 100 g when nothing sweet or fried is added.
Cucumber raita
Whisk the curd with grated cucumber and roasted cumin, which keeps the bowl near 53 kcal per 100 g of curd.
Salted lassi
Blend 100 g of curd with cold water and a pinch of salt, so the drink starts from 0 g added sugar.
Curd marinade
Use it with ginger, garlic and spices to marinate vegetables or paneer before roasting, adding 3 g protein per 100 g of curd.
Amul Pouch Curd: common questions
What is the CleanPlate score of Amul Pouch Curd?
Amul Pouch Curd is a plain dahi made from toned milk and an active culture, sold in a pouch for everyday eating. It scores BA1: nutrition is solid on protein and calcium, ingredients are as short and clean as a list gets, and risk is minimal. A sensible everyday staple, plain or in raita and lassi. Nutrition B, ingredients A, load risk 1; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in Amul Pouch Curd?
Per 100 g, Amul Pouch Curd has 53 kcal, 3 g protein, 3.5 g carbohydrate, 3 g fat and 2 g saturated fat. One serve (100 g, one serve as printed on the pack) has 53 kcal and 3 g protein.
What are the ingredients in Amul Pouch Curd?
2 ingredients, in label order: Pasteurised toned milk, active culture.
Does Amul Pouch Curd live up to its claims?
5 claims checked: 2 hold, 3 need care. "Good for Bones" needs care: The panel declares 110 mg calcium per 100 g, so the link is real, but the pack gives no figure for it. "Builds Immunity, Faster Workout Recovery" needs care: These are general benefit lines. With 3 g protein per 100 g, curd is a modest contributor, not a recovery product.
Who should limit Amul Pouch Curd?
Most adults: everyday. 53 kcal and 2 g saturated fat per 100 g, with no additives. Children: everyday. 110 mg calcium per 100 g, no sweetener, dye or added sugar. Heart health: everyday. 2 g saturated fat and 40 mg sodium per 100 g, within normal portions.
How much sugar, salt and saturated fat does Amul Pouch Curd have?
Per 100 g, Amul Pouch Curd has 0 g added sugar, 40 mg sodium (about 0.1 g salt) and 2 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is under all three lines.
Last reviewed October 23, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
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