Amla Nutrition Vitamin C | Tangy Facts Guide

Amla nutrition and vitamin C levels are exceptional, averaging about 600 mg per 100 g of fresh fruit.

Amla, also called Indian gooseberry, earns its reputation for mega ascorbic acid without any drama. The fruit tastes tart, stores well in brine, and slips into chutneys, pickles, juices, and powders. Here’s a clear, no-fluff look at what the numbers mean, how to size portions, and smart ways to keep that vitamin intact.

Taste is bright and tart indeed.

Amla Nutrition And Vitamin C Facts (Per 100 G)

Most lab reports cluster around a simple range: a national average near 600 mg vitamin C per 100 g, with studies showing ~200–900 mg based on cultivar and handling. A small serving covers daily needs.

Nutrient	Amount (per 100 g)	Notes
Vitamin C	~600 mg	IFCT average across regions
Energy	~44–60 kcal	Low-calorie fruit
Carbohydrate	~10–14 g	Includes natural sugars
Fiber	~3 g	Mostly insoluble
Protein	~1 g	Minimal
Fat	<1 g	Trace
Potassium	~200 mg	Varies by soil
Polyphenols	Present	Gallic acid, ellagic acid, emblicanins

How does that stack against daily targets? Adults generally aim for 90 mg vitamin C for men and 75 mg for women, with an upper level of 2,000 mg a day. Those figures come from U.S. nutrient reference values and help frame sensible serving ideas.

Cooking and storage matter. Ascorbic acid is water-soluble and sensitive to heat, air, and long holding times. Quick prep keeps more of it in your bowl.

Why Amla’s Vitamin C Packs A Punch

This fruit concentrates ascorbic acid alongside tannins that slow oxidation. The combo helps preserve the tart snap in chutneys and syrups even when recipes include brief heat. Still, the best retention shows up in raw wedges, quick juice, or no-cook relishes.

What The Lab Range Means In Daily Food

At ~600 mg per 100 g, two to three average fruits (about 100 g total) can meet your day’s need in one go. Even at the lower end of the range, a small serving punches above many common fruits. Variety, growing conditions, and handling explain the spread, so treat any single number as an estimate, not a promise.

Retention Tips That Work In The Kitchen

• Slice just before eating or blending. Less air time, less loss.
• Use stainless blades and cold water. Warm soaking speeds oxidation.
• Favor quick methods: toss, grind, or flash-stir instead of long simmering.
• Seal jars hot for pickles, then store cool and dark.
• Freeze pulp in small packs for smoothies; thaw fast in the fridge.

For nutrient benchmarks and safety caps, see the vitamin C fact sheet from a national health authority.

For composition baselines on Indian produce, browse the IFCT dataset compiled by NIN-ICMR.

Portions, Prep Styles, And What You Actually Get

Numbers make sense only when mapped to real plates. Here are simple portion snapshots showing how much vitamin C you may get from typical kitchen moves. These are ballpark figures meant for planning, not medical dosing.

Raw Fruit Portions

Raw wedges or grated pulp deliver the highest values. A small bowl (100 g) often lands near 600 mg of vitamin C. Even half that amount still covers a day’s target with room to spare.

Juice, Pickles, And Powders

Fresh juice keeps levels high if you drink it soon after pressing. Pickles and chutneys drop due to heat and time, but still add useful amounts. Commercial powders vary: some are dried gently; others see steep losses. Read labels, and treat powders as flavor plus a modest boost.

Portion/Prep	Estimated Vitamin C	Practical Notes
Raw wedges, 100 g	~600 mg	Best case at home
Fresh juice, 150 ml	~350–500 mg	Drink soon after blending
Quick chutney, 2 tbsp	~40–120 mg	Short heat, sealed jar
Pickled slices, 30 g	~60–150 mg	Storage and light change values
Powder, 5 g	~30–150 mg	Depends on drying method

How To Shop, Store, And Prep For Peak Value

Shopping Cues

Pick firm, pale-green fruits with tight skin. Bruises or soft spots hint at oxidation inside. Seasonal produce usually tastes brighter and carries better texture.

Storage Basics

Refrigerate whole fruit in breathable bags. For cut pieces, add a squeeze of lemon and chill in a covered glass container. Use within two days for top numbers.

Prep Moves That Save Vitamin C

• Grind with cold water or ice to slow heat from blades.
• Skip prolonged boiling. Use short steams or quick tosses if cooking is needed.
• Keep lids on. Less air, less loss.
• Batch small. Make only what you’ll finish in a day or two.

How Amla Fits Into Daily Needs

Adults need tens of milligrams a day, not grams. A single modest portion can meet that target. Going far above the upper level with supplements isn’t the goal; stomach upset and other issues can pop up at very high intakes. Food first works well here.

Amla Beside Other Vitamin C Foods

Think of this fruit as your high-octane option. Citrus, guava, peppers, and greens round out the roster. Mix them across the week so you’re not leaning on one source alone.

Why Reported Numbers Differ So Much

Sampling matters. One study may analyze fruit from a single grove; national tables blend produce from several regions. Sun exposure, rainfall, soil minerals, and ripeness shift the chemistry. Handling does too: long transit, warm shelves, and repeated cutting chip away at delicate compounds.

Method matters as well. Labs can measure only ascorbic acid, or the sum of ascorbic plus dehydroascorbic acid. The second approach usually reads higher. When you compare charts online, check the line that explains how the test was done and what portion of the fruit was used.

Practical Takeaway From The Range

You don’t need perfect precision to eat well. Treat the range as a safety margin. Even at mid-range values, small cups hit daily targets with ease. If you’re chasing a specific intake for medical reasons, your clinician can help tailor a plan.

Meal Ideas That Keep The Tang And The Nutrients

Breakfast

Stir grated fruit into yogurt with toasted seeds. The tart edge balances dairy, and the cool bowl helps retention.

Lunch

Toss a spoon of no-cook relish through a sprout salad or quinoa bowl. Add roasted peanuts for crunch and a squeeze of lime for lift.

Dinner

Fold a quick chutney into dal tadka or spoon over grilled fish. Keep the pan time short and the lid on while resting.

Buyer’s Notes For Packaged Products

Labels for powders and candies may shout about megadoses. Gentle drying preserves more nutrients; harsh heat and long storage do the opposite. If a label lists only “vitamin C (as ascorbic acid)” without values per gram, treat it as flavor first.

For juices, a pressed date matters. Shelf-stable bottles sit longer; use them for taste, not as your main vitamin source.

Common Mistakes That Drain The Good Stuff

• Soaking cut pieces for long periods.
• Boiling for extended times in open pots.
• Leaving jars in direct sun.
• Grinding large batches and storing at room temp.

Simple Science Notes

Ascorbic acid gives up electrons to neutralize reactive oxygen species. In the process, it converts to dehydroascorbic acid, which can still be recycled in living tissues. In cut fruit left in air, that recycling loop isn’t active, so losses show up fast at warm temperatures.

Who Should Be Cautious

People with a history of calcium oxalate stones should check with their care team before leaning on very high vitamin C intakes from any source. Some powders are also acidic enough to bother sensitive teeth; drinking through a straw and rinsing with plain water helps.

Smart Ways To Use Amla Without Losing The Goods

No-Cook Relish

Grate with ginger and green chilli, splash with lemon, and finish with roasted cumin. Spoon over dal, grilled paneer, or rice bowls.

Five-Minute Chutney

Temper mustard seeds in a teaspoon of oil, fold in grated fruit, jaggery, and salt, and switch off fast. Jar while warm. Use within a week.

Freezer Cubes

Blend pulp with water and a pinch of salt, pour into trays, and freeze. Drop a cube into smoothies or nimbu pani for a tart lift.

For baseline nutrient limits and daily targets, confirm details in the ODS vitamin C sheet. For Indian produce baselines, see the IFCT project from NIN-ICMR.