Amla fruit nutrition centers on abundant vitamin C, fiber, and polyphenols with roughly 58 kcal per 100 g of fresh fruit.
Lower C
Typical
Ultra-Rich
Fresh Fruit
- ~58 kcal per 100 g
- ~3–5 g fiber
- Sharp, tannic bite
Everyday
Quick Chutney
- 2–3 tbsp portion
- Brief heat, fast cool
- Pairs with dal/rice
Speedy
Powder Or Candy
- ~1 tsp powder
- Watch added sugar
- Seal cool & dry
Shelf-Stable
Why This Tiny Fruit Packs A Punch
Amla brings an unusual mix for a small fruit: plenty of ascorbic acid, mild calories, and plant compounds that give a sharp, tannic bite. A standard reference lists ~58 kcal per 100 g, with about 13–14 g carbohydrate and a few grams of fiber. Vitamin C in lab reports ranges far above most everyday fruit. That pairing makes it handy for iron absorption, collagen synthesis, and routine immune function.
Beyond the headline vitamin, the pulp carries tannins (like emblicanin), gallic acid, ellagic acid, and small amounts of carotenoids. These lend the green hue and astringency. The mix tolerates some processing, yet raw prep holds the edge.
Core Numbers At A Glance (Per 100 g)
| Nutrient | Amount | Notes |
|---|---|---|
| Energy | ~58 kcal | Low for a fruit serving |
| Carbohydrate | ~13.7 g | Mainly sugars + fiber |
| Fiber | ~3–5 g | Varies by ripeness and prep |
| Vitamin C | ~300–600 mg | Wide spread across sources and forms |
| Calcium | ~50 mg | Small but present |
| Iron | ~1.2 mg | Non-heme; pair with C for uptake |
Ranges reflect lab methods and cultivar. Fresh fruit often tracks toward the upper band when handled quickly. Powdered forms can also test high due to low moisture. A classic compilation reports ~58 kcal, ~3.4 g fiber, and ~600 mg vitamin C per 100 g of edible portion in Indian cultivars (Gopalan data).
How Cooking And Storage Change The Numbers
Ascorbic acid breaks down with heat, oxygen, and time. Quick stir-fries or brief blanching preserve more than simmered pickles. Acidic dressings help a bit; long storage does not. Keep slices cold, cut right before eating, and add near the end of cooking.
Drying concentrates solids and lifts test values by weight, yet some C loss still occurs. A well-sealed powder that stays cool and dark holds up better than loose jars near the stove.
Amla Nutrition Facts With Context
Energy, Carbs, And Fiber
A 100 g portion lands near 58 kcal, so you get flavor without a heavy load. Carbs sit near the low-teens per 100 g with a few grams of fiber. That fiber helps with satiety and steady digestion.
Vitamin C And Collagen
Collagen enzymes need ascorbic acid. That is why a C-rich fruit can help you meet the daily target. The RDA for vitamin C sits near 75–90 mg for most adults, with a 2,000 mg upper level to avoid stomach upset; one modest serving of fresh amla can push you well over the daily need while staying below that upper limit.
Polyphenols And Tannins
The tart snap comes from tannins like emblicanin A/B and acids like gallic and ellagic acid. Reviews group these with flavonoids as the main antioxidant pool in this fruit. While lab data look strong, real-world outcomes depend on dose, meal mix, and your baseline diet.
Close Variant: Amla Nutrition Benefits And Daily Uses
Readers often ask how to weave this fruit into meals without overpowering the plate. The answer is simple: thin slices, quick chutney, or a spoon of powder in yogurt. Each route brings different nutrition trade-offs.
Fresh Prep Ideas
- Slice thin and toss with cucumber, mint, and a squeeze of lime.
- Grate into carrot salad; a pinch of salt mellows the bite.
- Blend with mango or guava to soften the sharp edge.
Heat-Based Dishes
- Fold into a quick stir-fry right at the end.
- Make a fast chutney: sauté mustard seeds, add grated pulp, then take off the heat.
- For pickles, keep pieces chunky and avoid long boils to save nutrients.
Powder And Juice
Powder is easy to keep on the shelf and travels well. Choose plain, unsweetened options. A small spoon in a smoothie or curd bowl adds tang. Fresh juice tastes bold; drink soon after pressing to reduce C loss.
Portions, Frequency, And Fit With Your Day
Think in small pieces rather than giant bowls. One small fruit, a few thin slices, or a teaspoon of powder is plenty for flavor and a vitamin lift. Rotate with other fruits so your week stays varied.
Who Might Need Caution
Whole fruit in meals suits most healthy adults. If you take blood thinners or diabetes medicine, talk with your clinician before large doses of extracts or powders, as both bleeding risk and low sugar episodes are concerns in reports.
Comparisons That Help You Decide
To place this fruit in context, here is a simple view across common forms and what they mean for your plate.
| Form | Typical Serving | Vitamin C Tendency |
|---|---|---|
| Fresh wedges | 50–100 g | High per weight; best right after cutting |
| Quick chutney | 2–3 tbsp | Moderate; brief heat keeps more |
| Powder | 1 tsp | High by weight; check for plain, low sugar |
Buying, Storing, And Prep Tips
Pick Good Fruit
Choose firm, glossy spheres with no soft spots. Paler green is fine. Very yellow fruit can be riper and a touch less sharp.
Store For Freshness
Refrigerate in a dry box. Keep pieces in a sealed container with a squeeze of lemon to slow browning. Aim to eat within a few days.
Prep For Best Nutrition
Wash, slice, and serve quickly. If cooking, keep the pan time short. Add near the end of a dish, not at the start.
What The Research Says In Plain Words
Peer-reviewed reviews describe a fruit rich in ascorbic acid and polyphenols. Lab and small clinical work report changes in lipids and markers of oxidative stress when extracts are used in measured doses. Food use is far simpler: treat it as a high-C fruit that pairs well with meals that include plant iron or collagen-rich cuts.
Practical Meal Pairings
Better Iron Absorption
Plant iron shows better uptake with a C source. Pair a spoon of grated pulp with dal, chickpeas, or spinach. That is a simple way to help non-heme iron along.
Protein And Collagen
Serve with egg dishes or bone broth soups. Ascorbic acid is part of the collagen-forming process, so a C-rich side at the same meal fits well.
Low-Sugar Dessert Ideas
- Chop and fold into unsweetened yogurt with a dash of honey.
- Freeze thin slices for a tart nibble.
- Stew briefly with cinnamon and a little jaggery; cool and serve over curd.
Supplements Versus Food
Whole fruit brings flavor, fiber, and a broad set of plant compounds. Capsules skip that mix. If you are already meeting the daily C target with food, high-dose powders or pills are rarely needed. The tolerable upper level sits at 2,000 mg from diet and supplements combined; beyond that, stomach upset is common.
Allergy, Safety, And Interactions
Food use is common in South Asian kitchens and is generally well tolerated. Reports list interactions with drugs that slow blood clotting and with glucose-lowering medicines when extracts are used at higher doses. Space fancy concentrates away from meds unless your clinician says otherwise.
Where It Fits In Regional Cooking
Across India you’ll see it in murabba, chutney, pickles, rice powders, and spice blends. Tamil kitchens grate it into thogayal; in Maharashtra it lands in koshimbir; in North Indian menus it sweetens and sours murabba jars. Each method shifts the taste and the vitamin profile in small ways. Short heat and quick cooling keep more ascorbic acid; slow simmering builds depth but trims the perk. Pick the route that suits your meal and the time you have today.
Bottom Line For Your Kitchen
Keep a few fruits in the fridge or a jar of plain powder in the pantry. Use thin slices, quick chutney, or a spoon of powder to spark salads, dal, and curd bowls. You get a strong C boost, light calories, and a bright, tart note that wakes up the plate.