Amla juice nutrition centers on vitamin C, with serving calories and sugars depending on dilution and brand.
Vitamin C Potency
Vitamin C Potency
Vitamin C Potency
Morning Shot
- 10–20 ml with water
- Strong tang
- Low calories
Quick dose
Pulp-Heavy Home Press
- More body
- Shake before pouring
- Short shelf life
Max potency
Store Bottle
- Easy to use
- Check label sugar
- Keep chilled
Convenient
What Makes This Tart Drink A Nutrition Standout
Made from Indian gooseberry, this tart drink is best known for sky-high ascorbic acid. A lab study on pressed fruit reported about 478 mg of vitamin C per 100 ml, far above citrus. Day-to-day bottles vary, since many brands dilute the pulp and filter fines. You still get a compact hit of antioxidants, small amounts of polyphenols, and a light calorie load. The exact profile shifts with variety, ripeness, processing, and storage.
Calories stay modest because most of the fruit’s energy is locked in water and small sugars. Protein and fat are near zero. Fiber drops during juicing, since pulp gets left behind. Minerals like potassium and trace amounts of calcium and iron remain present, though in small quantities per sip.
Amla Juice Nutrition Facts With Serving Context
The snapshot below pulls together ranges you’ll see on common labels and fresh kitchen batches. Use it as a guide, then confirm your bottle’s panel.
| Nutrient | Range | Notes |
|---|---|---|
| Energy | 20–45 kcal | Lower when diluted; higher in pulp-heavy batches |
| Carbohydrate | 4–11 g | Mostly natural sugars; little starch |
| Sugars | 4–10 g | No added sugar in plain versions; check flavored lines |
| Protein | 0–0.5 g | Trace amounts only |
| Fat | 0 g | Negligible |
| Vitamin C | ~480 mg | Lab value for pressed juice; brands vary |
| Potassium | 40–120 mg | Depends on filtration |
| Calcium | 5–25 mg | Small but present |
| Iron | 0–0.3 mg | Trace |
Close Variant: Amla Beverage Nutrition Details With Real-World Labels
Brands bottle at different strengths. A 30 ml shot from a concentrated bottle can deliver almost the same vitamin C as a much larger glass from a thinner blend. Many Indian labels suggest 10–20 ml mixed with water once or twice daily. That recommendation keeps the tartness in check while still supplying a meaningful dose of ascorbic acid.
Why do numbers vary so much? Cultivars like Chakaiya, Krishna, and NA-10 carry different ascorbic acid levels. Heat, oxygen, and light chip away at vitamin C during processing and storage. Fine pulp adds back a little fiber and minerals, but it can also settle, so a quick shake helps keep each pour consistent.
To set expectations, scientists measured pressed fruit at about 478 mg vitamin C per 100 ml. Compare that with raw European gooseberries at about 28 mg per 100 g in nutrient databases. Same family name, different fruit and very different potency.
Wondering how this stacks against daily targets? Adults need about 75–90 mg of vitamin C per day, with smokers needing more. That means even a small serving from a strong batch can cover the day’s baseline in one go. If your bottle tastes mellow and the label lists low numbers, use the serving suggestion to meet your needs without going overboard.
How Processing Changes The Numbers
Fresh Press Versus Packaged
Fresh press keeps the highest ascorbic acid and the tang that comes with it. Packaged lines trade a little potency for convenience and safety. Pasteurization, filtration, and storage time nudge vitamin C down. Cold-pressed, short-dated bottles tend to sit in the middle.
Filtered Or Pulp-Heavy
Clear, filtered pours look neat but carry less fiber. Pulp-heavy pours taste thicker and can show a touch more potassium and plant compounds. Either way, fat and protein stay near zero.
Plain, Sweetened, Or Blended
Plain versions list only the fruit and a preservative. Sweetened or flavored versions add sugar or juice concentrates. Blends with apple, pomegranate, or citrus change the vitamin C and sugar balance. Read the panel to see the real mix.
Serving Sizes, Timing, And Taste Tweaks
Common Portions
Many labels suggest 10–20 ml mixed with water, once or twice daily. Home batches often sit at 30–100 ml per serving. Start small, as the tart bite can surprise new drinkers.
When To Drink
A morning shot is common. Some prefer it with lunch to pair the acid with a meal. Space it away from iron tablets unless your clinician says that pairing suits your plan.
Flavor Helpers
Stir with honey, ginger, or a pinch of black salt. A squeeze of lemon brightens flavor but isn’t needed for vitamin C. Sparkling water turns it into a light spritzer.
Label Reading Tips That Matter
Scan three lines first: serving size, vitamin C per serving, and sugar per 100 ml. If the panel lists low vitamin C, the bottle is likely diluted or heat treated. If sugar sits above 10 g per 100 ml, you’re looking at a flavored or sweetened blend.
Look for “no added sugar” if you want only natural sweetness. Check for preservatives like sodium benzoate or potassium sorbate. These keep the bottle stable after opening but don’t change calories.
Storage affects numbers. Keep the cap tight and the bottle cold. Vitamin C breaks down with air and light, so smaller bottles or quick use keeps more of it intact.
Who Benefits Most From This Drink
People who struggle to meet daily vitamin C can reach their target fast. Picky eaters who skip produce can sip a small serving and get a solid kick. Anyone tracking calories will like the light energy load, especially when the drink is unsweetened.
Endurance athletes often chase vitamin C for collagen formation and connective tissue. Home cooks who love tart chutneys can batch a bottle and add a spoon to sauces and marinades for a sharp, fruity lift.
How To Make A Reliable Home Batch
Simple Method
Wash 6–8 fruits, deseed, and blitz with 200 ml cold water. Strain for a clear pour or leave some pulp for a thicker sip. Chill right away. Use within two days for best strength.
Stability Tweaks
Add a few drops of lemon to slow browning. Fill clean, dark bottles to the top to limit air space. Keep chilled. Shake before each pour to resuspend fine pulp.
How It Compares To Other Options
The table below puts raw fruit, home press, and a diluted bottled drink side by side. Values are typical ranges from lab data and common labels.
| Form | Vitamin C (per 100 ml or 100 g) | Notes |
|---|---|---|
| Raw Indian Gooseberry (100 g) | ~300–600 mg | Varies by cultivar and season |
| Fresh-Pressed Drink (100 ml) | ~480 mg | Highest potency; short shelf life |
| Packaged Drink (100 ml) | 50–250 mg | Wide range; check the label |
Safety, Allergies, And Sensible Limits
A daily serving from a strong batch can deliver many times the RDA. Most healthy adults tolerate this, but mega doses can upset the stomach in some people. If you have kidney stones or a history of iron overload, talk with your clinician about portion size.
Strong acids can feel rough on tooth enamel. Rinse with water after sipping. Using a straw helps keep contact brief. If you pair it with meals, the acid feels milder.
Trusted Data Points Worth Bookmarking
Scientists have measured the pressed drink’s ascorbic acid near 478 mg per 100 ml. You can also cross-check daily targets on the NIH page for vitamin C. For context on the European cousin fruit, nutrient databases list about 28 mg per 100 g. These figures explain why a small glass can deliver a big punch.
For deeper numbers on the raw fruit, you can browse a food database entry for gooseberries. For daily intake ranges, read the health professional sheet that outlines RDA and upper limits.