Amla (Indian gooseberry) is low-calorie and packed with vitamin C—about 600 mg per 100 g—plus fiber and protective plant compounds.
Per 50 g
Per 100 g
Per 150 g
Raw Slices
- Rinse, de-seed, and wedge
- Sprinkle salt + chili
- Pair with iron-rich dals
Max C
Fresh Juice
- Press; strain if needed
- Drink soon after
- Blend with ginger/mint
High C
Dried Powder
- Low-heat, shade-dried
- Stir into yogurt
- Keep airtight & cool
Convenient
Amla Nutrition Breakdown For Everyday Eating
A small portion gives bright flavor with modest energy. Most of the value rides on ascorbic acid and a mix of tannins and phenolics such as emblicanin A and B. You also get fiber, small amounts of B vitamins, and minerals like potassium. Exact numbers shift with variety, ripeness, and processing.
The snapshot below uses widely cited Indian datasets for raw fruit. Treat it as a guide, not a lab report. If you cook, pickle, or dry it, numbers move—especially that ascorbic acid figure.
| Serving | Energy & Fiber | Vitamin C |
|---|---|---|
| 50 g (a few wedges) | ~22 kcal • ~2.2 g fiber | ~300 mg |
| 100 g (about 3–4 fruits) | ~44 kcal • ~4.3 g fiber | ~600 mg |
| 150 g (1 cup slices) | ~66 kcal • ~6.5 g fiber | ~900 mg |
What stands out is the vitamin C density per bite. That helps with iron absorption from plant foods and collagen formation. The vitamin C fact sheet lists adult daily needs near 75–90 mg, so even a few wedges cover that target.
Indian reference tables are a handy anchor for raw numbers. See the Indian Food Composition Tables to learn how values are compiled across varieties and regions.
What’s Inside The Fruit
Carbs, Fiber, And Calories
The fruit is lean on calories because water makes up a large share of the weight. Carbs sit near 10 g per 100 g, with free sugars balanced by organic acids. Fiber lands around four to five grams per 100 g, which helps mouth-pucker sourness feel rounded in chutneys and relishes.
Vitamin C And Heat Sensitivity
Ascorbic acid degrades with heat, oxygen, and time. Gentle steaming or quick sautéing retains more than long boils. Storage in closed, cool containers slows loss. The consumer vitamin C sheet explains why quick, minimal-water methods help keep more of this nutrient intact.
Polyphenols And Tannins
Beyond ascorbic acid, amla brings tannoid complexes—emblicanin A and B, punigluconin, and pedunculagin—along with gallic and ellagic acid. These compounds show strong antioxidant behavior in lab settings and give the fruit its distinctive astringent note.
How Preparation Changes The Numbers
Raw slices win for vitamin C. Juicing can still be strong, yet contact with air trims the number, so drink soon after pressing. Drying concentrates weight-based values but may lower the ascorbic acid fraction if heat runs high. Pickling adds sodium; long cooking knocks down that labile vitamin.
| Form | Typical Vitamin C Retained | Notes |
|---|---|---|
| Raw wedges | ~100% | Eat soon after cutting |
| Quick stir-fry | ~70–85% | Short heat, minimal water |
| Boiled or long simmer | ~40–60% | Heat and water loss |
| Fresh juice | ~70–90% | Press and drink promptly |
| Sun-dried slices | ~50–75% | Loss depends on time and temperature |
| Powder (low-heat) | ~60–80% | Choose shade-dried products |
These ranges reflect how ascorbic acid behaves in foods under common kitchen conditions. Research across fruits and vegetables ties loss to heat, oxygen, and time; quick cooking and low-oxygen storage keep more of it in the bowl.
Serving Ideas That Keep The Value
Five Fast Ways
- Grate into fresh kachumber with cucumber, onion, and cilantro.
- Blend with ginger and mint, then strain for a tart shooter.
- Toss thin slices with jaggery and a pinch of black salt.
- Whisk powder into plain yogurt for a tangy raita.
- Fold minced fruit into green chutney to lift the flavor.
Portions And Frequency
A few wedges a day fit most menus. If you take iron from plant sources, pair them at the same meal for better uptake. People with kidney stone risk, reflux, or sensitive teeth may prefer modest amounts and gentler forms like raita or smoothies.
Labels, Claims, And Reality
Fresh Fruit Vs Packaged Forms
Packaged powders and candies vary. Some add sugar, salt, or flavors. Read ingredient lists and pick short ones. If a label lists only fruit and a drying method, you’re closer to what the fruit offers in season.
What Science Agrees On
Across reviews, the fruit shows a consistent profile: dense in ascorbic acid, rich in tannins, and modest in calories. Small trials and lab work continue to test uses, yet daily eating choices come back to basics—wholesome prep, variety, and reasonable portions.
Buyer’s Guide And Storage
How To Choose
Pick firm, heavy fruit with smooth, glassy skin and a green sheen. Avoid soft spots and dull patches. Fresh scent beats overly sour smell.
Storage Tips
Refrigerate whole fruit in a breathable bag for a week. Cut fruit darkens and loses snap; cover and chill, and use within a day. Powder keeps longer in an airtight jar away from light.
Allergens, Interactions, And Sensitivities
The fruit isn’t a common allergen. High doses of ascorbic acid may raise oxalate in some people. If you deal with kidney stones or iron overload, tailor portions and skip megadoses from supplements. For daily needs and safety limits, the NIH figures on RDAs and tolerable upper levels are a clear reference.
Method Notes And Sources
Energy and fiber reflect typical gooseberry family values, while the vitamin C figure follows widely used Indian tables for this fruit. Where numbers vary by cultivar and processing, ranges appear instead of single points.