Amul Punchy Pepper Cheese Spread
Published
Amul Punchy Pepper Cheese Spread is a soft processed cheese spread flavoured with black pepper, meant for bread, dips and bakes. It scores DB4: low on nutrition because protein is modest for the calories, a decent ingredient list built on milk solids and cheese despite phosphate emulsifiers, and high risk from saturated fat and sodium. Best as a thin layer now and then.
Ingredients, decoded
6 listed- Milk solids
- cheese
- emulsifying salts (452, 339, 331, 471)
- iodized salt
- black pepper powder (0.8%)
- preservatives (200, 234)
2½ teaspoons of sugar in every 100 g · 12.8 g total sugar, 5 g a teaspoon
| Energy | 277 kcal |
|---|---|
| Protein | 11.5 g |
| Carbohydrates | 12.8 g |
| Total sugars | 12.8 g |
| Added sugars | 0 g |
| Total fat | 20 g |
| Saturated fat | 13 g |
| Trans fat | 0 g |
| Cholesterol | 60 mg |
| Sodium | 900 mg |
Think this score is wrong?
What to know about Amul Punchy Pepper Cheese Spread
A cheese spread heavy on saturated fat and salt
Amul Punchy Pepper Cheese Spread is a processed cheese spread in a 200 g tub, made from milk solids and cheese with emulsifying salts, iodized salt, black pepper powder (0.8%) and two preservatives. It is bought as a ready spread for bread, a dip for wedges and fries, or a filling for bakes.
Per 100 g it gives 277 kcal, 11.5 g protein, 20 g fat and 900 mg sodium. The pack's serve is 20 g, so ten serves per tub, at about 55 kcal, 2.3 g protein, 2.6 g saturated fat and 180 mg sodium each. No added sugar is declared and no trans fat.
The name promises pepper, and it is there, but at under 1% it is a seasoning rather than a main ingredient. The front says made from 100% pure milk, while the same pack calls the product a processed cheese spread with added salts and preservatives. CleanPlate scores it DB4.
Why Amul Punchy Pepper Cheese Spread scores DB4
Nutrition is a D on 11.5 g protein against 277 kcal per 100 g. Ingredients are a B on a cheese and milk solids base, held back by phosphate emulsifiers. Risk is a 4 on 13 g saturated fat per 100 g.
Low nutrient density
- Protein
- 11.5 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 277 kcal
01 Nutrition density: why D
Protein is 11.5 g per 100 g, about 17% of the calories, and most of it comes from the cheese. A 20 g serve gives 2.3 g protein for 55 kcal, which is modest against the 20 g fat per 100 g.
No fibre, vitamins or minerals are declared, so nothing else lifts the grade.
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.
Good, few concerning additives
- Base
- Milk solids
- Sweeteners
- None added
- Additives
- 6
- Flagged
- None
02 Ingredient integrity: why B
Milk solids and cheese lead the list, which is a short, recognisable base. Black pepper powder is 0.8% and adds flavour only.
The emulsifying salts cost ingredient points: sodium phosphates (339) and polyphosphates (452) cost the most, and mono- and diglycerides (471) cost a little. Sodium citrates (331), sorbic acid (200) and nisin (234) cost nothing. No label promise is hollow, so there is no [L] flag.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
High risk
- Added sugar
- 0 g
- Sodium
- 900 mg
- Saturated fat
- 13 g
- Trans fat
- 0 g
03 Load risk: why 4
Saturated fat is the largest driver: 13 g per 100 g, over two and a half times the 5 g high line. One 20 g serve has 2.6 g.
Sodium adds to it at 900 mg per 100 g, or 180 mg per serve. Declared added sugar is 0 g and trans fat is 0 g, so neither plays a part, and energy adds very little to the risk number.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
- −Red flag: High sodium (900mg per 100g)
- −Red flag: High saturated fat (13g)
Green flags
- +Green flag: Source of protein (11.5g)
- +Green flag: No added sugar
Does Amul Punchy Pepper Cheese Spread live up to its claims?
The pepper is real but small at 0.8%, and the pure milk line is framed generously. The retailer page says packed with protein and calcium, but the pack declares no calcium.
- Product namePartly true
“Punchy Pepper”
Black pepper powder is real but small at 0.8% of the spread. It is a seasoning, not the main flavour source.
- On the packBe careful
“Made from 100% Pure Milk”
Milk solids and cheese lead the list, but it also has emulsifying salts, iodized salt and two preservatives. The pack itself calls it a processed cheese spread.
- Retail listingBe careful
“Packed with protein and calcium”
The retailer page says packed with protein and calcium, while the pack declares 11.5 g protein per 100 g and no calcium. Protein is real, calcium is not stated.
- On the packHolds
“Spread. Bake. Dip.”
It is a soft spread that suits all three uses. At 900 mg sodium per 100 g, the salt is worth remembering in each.
What's in Amul Punchy Pepper Cheese Spread?
Milk solids and cheese lead, followed by emulsifying salts and salt. The saturated fat, the sodium and the phosphate emulsifiers are what to watch.
The ingredient list, read for you
Milk solids and cheese come first, so the spread is built on dairy. Emulsifying salts (452, 339, 331, 471) keep it smooth and melt-stable, iodized salt seasons it, and black pepper powder (0.8%) gives the punch. Two preservatives, sorbic acid (200) and nisin (234), extend the shelf life.
Ingredients to watch
- Saturated fatConcern
13 g per 100 g, over twice the 5 g high line. One 20 g serve gives 2.6 g.
- SodiumConcern
900 mg per 100 g, 180 mg per 20 g serve. Salt is added on top of the salts in the emulsifier.
- Phosphate emulsifiersWorth watching
Sodium phosphates (339), polyphosphates (452) and mono- and diglycerides (471) cost ingredient points.
- PreservativesFine
Sorbic acid (200) and nisin (234) are listed and cost no ingredient points.
- ProteinFine
11.5 g per 100 g, about 2.3 g per serve, mostly from cheese.
What it doesn’t have
- No calcium or other minerals are declared on the panel, and no fibre.
Who should eat Amul Punchy Pepper Cheese Spread?
An occasional spread for most adults and children, and also occasional for anyone watching blood sugar or weight. A 20 g serve has 180 mg sodium.
- Most adultsOccasionally
13 g saturated fat per 100 g and 180 mg sodium in a 20 g serve.
- ChildrenOccasionally
Saturated fat and 900 mg sodium per 100 g, with phosphate additives.
- Diabetes or prediabetesOccasionally
No added sugar, but 13 g saturated fat per 100 g.
- Weight managementOccasionally
277 kcal per 100 g, so only a thin layer fits.
Recipes with Amul Punchy Pepper Cheese Spread
Use it in small amounts as a dip, a sandwich layer or a bake filling, and keep the rest of the dish lightly salted.
Cheese dip for potato wedges
Warm a few spoonfuls as a dip, keeping to about 20 g a person, which is 180 mg sodium, and season the wedges lightly.
Pepper cheese toast
Spread a thin 20 g layer on a slice and add sliced tomato or cucumber to bring vegetables to a snack with 2.3 g protein.
Paneer pakodas with a cheese dip
Serve the spread on the side as a small dip rather than a coating, so each person has about 55 kcal from it.
Amul Punchy Pepper Cheese Spread: common questions
What is the CleanPlate score of Amul Punchy Pepper Cheese Spread?
Amul Punchy Pepper Cheese Spread is a soft processed cheese spread flavoured with black pepper, meant for bread, dips and bakes. It scores DB4: low on nutrition because protein is modest for the calories, a decent ingredient list built on milk solids and cheese despite phosphate emulsifiers, and high risk from saturated fat and sodium. Best as a thin layer now and then. Nutrition D, ingredients B, load risk 4; 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 Punchy Pepper Cheese Spread?
Per 100 g, Amul Punchy Pepper Cheese Spread has 277 kcal, 11.5 g protein, 12.8 g carbohydrate, 20 g fat and 13 g saturated fat. One serve (20 g, one serve as printed) has 55 kcal and 2.3 g protein.
What are the ingredients in Amul Punchy Pepper Cheese Spread?
6 ingredients, in label order: Milk solids, cheese, emulsifying salts (452, 339, 331, 471), iodized salt, black pepper powder (0.8%), preservatives (200, 234).
Does Amul Punchy Pepper Cheese Spread live up to its claims?
4 claims checked: 1 holds, 1 is partly true, 2 need care. "Punchy Pepper" is partly true: Black pepper powder is real but small at 0.8% of the spread. It is a seasoning, not the main flavour source. "Made from 100% Pure Milk" needs care: Milk solids and cheese lead the list, but it also has emulsifying salts, iodized salt and two preservatives. The pack itself calls it a processed cheese spread.
Who should limit Amul Punchy Pepper Cheese Spread?
Most adults: occasionally. 13 g saturated fat per 100 g and 180 mg sodium in a 20 g serve. Children: occasionally. Saturated fat and 900 mg sodium per 100 g, with phosphate additives. Diabetes or prediabetes: occasionally. No added sugar, but 13 g saturated fat per 100 g.
How much sugar, salt and saturated fat does Amul Punchy Pepper Cheese Spread have?
Per 100 g, Amul Punchy Pepper Cheese Spread has 0 g added sugar, 900 mg sodium (about 2.3 g salt) and 13 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 high in salt and saturated fat.
Last reviewed October 29, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Label read on 29 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 29 October 2026 | DB4 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
