Amla Gooseberry Nutrition Facts | Tangy Power Trio

Raw amla (Indian gooseberry) is low-calorie and fiber-rich, with exceptionally high vitamin C; amounts vary by variety and preparation.

Why This Sour Fruit Earns A Spot On Your Plate

Amla brings a sharp, citrusy snap and a nutrient mix that punches above its weight. It’s low in calories, generous in fiber, and loaded with antioxidant compounds. The standout is vitamin C, which sits far above typical fruit levels, though the exact number shifts by cultivar and handling. Add in small amounts of vitamin A precursors, vitamin E, and trace minerals, and you’ve got a tidy package for daily meals, chutneys, and quick pickles.

There’s a second character to keep straight: the European gooseberry you’ll find in many Western databases. It’s a different species with a milder vitamin C level and a slightly sweeter profile. Both are useful, but they aren’t identical. To help you plan portions with confidence, the first table compares headline nutrients using reliable ranges for Indian fruit beside standardized data for European berries.

Nutrient (Per 100 g)	Indian Fruit (Range)	European Gooseberries*
Energy	40–50 kcal	~44 kcal
Vitamin C	200–900 mg	~28 mg
Dietary Fiber	3–6 g	~4 g

*Standardized values compiled from U.S. datasets; see the nutrient page linked later for full panels.

Indian Amla Nutrition Breakdown And Benefits

Let’s unpack the parts that matter day to day. Vitamin C comes first. Even at the low end of typical lab reports, one small portion can meet the daily target for most adults. That helps collagen formation, iron absorption from plant foods, and cell protection during normal metabolism. Too much in supplement form can be rough on the gut, so food-first is a smart way to cover daily needs.

Next up is fiber. A modest serving brings both soluble and insoluble types, which support regularity and a steadier blood sugar curve when fruit is eaten with meals. The texture works well in grated salads, raitas, and mixed vegetable dishes where the tart edge lifts the whole plate.

Alongside vitamin C and fiber, you’ll get small hits of vitamin A precursors and vitamin E. The mix doesn’t make the fruit a one-stop multivitamin, yet it rounds out meals with compounds that pair well with legumes, grains, and greens.

Portions That Make Sense

You don’t need much. Think one small fruit, a couple of wedges, or a tablespoon of powder in a smoothie. If you’re using pickled slices or candy, scan the label. Sodium and added sugar swing fast in store products, so home methods give you the most control.

How Processing Changes The Numbers

Drying, candying, or cooking trims vitamin C to different degrees. Gentle heat and short cooking keep more of it; long simmering, sun-drying, and high-heat frying cut more. Acidic brines retain tartness but still chip away at sensitive nutrients over time. When you want maximum vitamin C, choose fresh wedges or quick chutneys added off the heat.

Smart Comparisons: When To Reach For Which Berry

European gooseberries slot in when you want mellow tartness and a soft texture for jams or pies. They still carry vitamin C and fiber, just not at the towering levels of the Indian fruit. Use the European type for dessert recipes where a gentler bite is welcome, and save the Indian type for sharp condiments, fermented pickles, and savory sides.

Daily Needs, Safety, And Sensible Limits

Most adults land around 75–90 mg of vitamin C per day. Upper limits for supplements sit at 2,000 mg for adults, mainly to avoid digestive upset. If you’re using powders or extracts, tally the label totals and aim to get the bulk from meals. Food sources tend to spread intake across the day, which is easy on the stomach and friendly to iron absorption. For the official reference on dosing and safety, the health professional fact sheet lays out RDAs and upper levels with clear tables.

Allergies to the fruit are uncommon but possible. Start small if you’re new to it. People with kidney stone history should balance intake across the week and drink plenty of water, especially when relying on concentrated powders.

Buying, Storing, And Prepping For Best Nutrition

Look for firm, bright green fruit without bruises. Store in the refrigerator in a breathable bag for up to a week. For the freezer, wash, wedge, and spread on a tray before packing. Thaw in the fridge and use in chutneys, quick pickles, or blended drinks. The sourness mellows when paired with yogurt, coconut, sesame, or a pinch of jaggery.

Quick Prep Paths

Raw wedges: Sprinkle a little salt and chili, or grate into a kachumber. Quick chutney: Pulse with mint, coriander, and a splash of lemon; stir in last to keep brightness. Powder: Whisk into lassi or sprinkle over fruit salad. Pickle: Use a light oil tempering and short cure for a weeknight side.

European Gooseberry Reference Panel (Per 100 g)

This panel pulls standardized data used by dietitians. It’s helpful when you can’t source the Indian fruit and still want a tart, low-calorie option.

Nutrient	Amount	Notes
Energy	~44 kcal	Based on raw berries
Vitamin C	~28 mg	Per standardized database
Fiber	~4 g	Varies by ripeness
Potassium	~198 mg	Hydration-friendly
Calcium	~25 mg	Small but useful
Vitamin E	~0.37 mg	Modest amount

Serving Ideas That Keep The Good Stuff

Think small, frequent uses. Add grated fruit to mixed vegetable stir-fries right before taking the pan off the heat. Stir chopped wedges into yogurt with roasted cumin for a cooling side. Blend a spoon of powder into a green smoothie with spinach and banana. For a fast lunch, pair a dal with a crunchy salad dressed with lemon, oil, and a few shaved wedges.

How Much Is Too Much?

Whole fruit portions aren’t an issue for most people. Trouble usually comes from megadose powders stacked on top of a supplement. If you already take a 500 mg tablet and add multiple heaped scoops of concentrate, you can cross the tolerable upper level fast. Spread intake and lean on meals to do the heavy lifting.

Amla Vs. Gooseberry: Clear Takeaways

Indian fruit wins on vitamin C density by a wide margin, while the European type brings a softer profile that suits baking. Both are low-energy, hydrating, and useful for fiber. Choose fresh when you want peak vitamin C. Reach for powder or light pickles when convenience matters, and save candied versions for occasional treats.

Method Notes And Sources

Ranges for Indian fruit reflect published lab reports across cultivars and handling methods. Standardized values for European berries come from U.S. datasets used by dietitians; a detailed panel for “gooseberries, raw” is available on a widely used database (full nutrient page). For daily intake guidance and safety limits on vitamin C, see the U.S. Office of Dietary Supplements’ reference tables. Keep in mind that cooking, drying, and storage change sensitive nutrients, so use fresh wedges or quick preparations when you want the biggest vitamin C payoff.