Amla packs standout vitamin C, fiber, and polyphenols per 100 grams, with values that vary by cultivar and processing.
Calories
Fiber (g)
Vitamin C (mg)
Fresh Slices
- Tart, crisp bite
- Best vitamin C retention
- Pairs with salt or chili
Raw snack
Powder Or Candy
- Easier to add daily
- Heat can lower C
- Watch added sugar
Convenience
Juice Or Pickle
- Fast absorption
- Processing changes levels
- Mind sodium in pickles
Prep matters
Amla Nutrition Information: What 100 Grams Delivers
Indian gooseberry shines for micronutrients. Reported energy sits in the mid-40s to upper-50s kcal per 100 g, with modest carbs and a gram-level protein trace. Fiber lands between three and five grams. The headline, though, is ascorbic acid. Peer-reviewed syntheses report several hundred milligrams per 100 g, with upper values crossing nine hundred in some cultivars and processed powders. Variability stems from genetics, ripeness, drying, heat exposure, and storage time. That spread explains why two labels rarely match.
Why Values Differ Across Databases
Food composition tables pull data from specific samples. When a fruit shows wide cultivar and processing swings, a single number can mislead. Research reviews on this fruit list ranges as broad as ~600–1,300 mg vitamin C per 100 g for some accessions, while commodity nutrition portals list lower snapshots that reflect different material or older datasets. Using ranges with context paints a truer picture than quoting a lone figure. The NIH’s primer on ascorbic acid also helps frame why this nutrient draws attention in fruit-forward foods like this one (vitamin C overview).
Broad Snapshot Table (Raw Fruit, Per 100 g)
The table below blends conservative ranges from peer-reviewed reviews and Indian composition references. Treat the figures as typical bands rather than absolutes.
| Nutrient | Typical Range | Notes |
|---|---|---|
| Energy (kcal) | 44–58 | Low-calorie fruit; sweet-sour profile |
| Carbohydrate (g) | 10–14 | Mainly simple carbs with organic acids |
| Dietary Fiber (g) | 3–5 | Firm pulp; insoluble fraction prominent |
| Protein (g) | 0.5–1.0 | Trace amounts as in most fruits |
| Vitamin C (mg) | 300–900+ | Very high; cultivar and handling change totals |
| Vitamin B6 (mg) | ~0.05–0.08 | Modest, like other gooseberries |
| Potassium (mg) | ~180–220 | Light-to-moderate contribution |
How Vitamin C From Amla Fits Daily Needs
Adults generally need around 75–90 mg of vitamin C daily, with smokers advised to add 35 mg. One modest serving of raw fruit can exceed that intake by a wide margin, even on the low end of reported bands. That said, heat, air, and time chip away at ascorbic acid. Raw slices or a fresh chutney deliver more than long-simmered condiments. For context on intake targets and upper limits, see the NIH fact sheet linked earlier, which also covers roles in collagen, iron absorption, and immune function.
Processing And Storage: What Changes Most
Drying that preserves color and reduces water can concentrate vitamin C, yet high heat and long exposure cut it. Juice retains a lot at the start, then declines during storage. Candy and pickles taste great but bring sugar or sodium that can drown out the fruit’s natural strengths. Reviews of this fruit’s bioactive profile point to abundant tannins and phenolics alongside the famous ascorbate, with variability tied to cultivar breeding and postharvest handling (MDPI Plants review).
Macronutrients, Texture, And Flavor
You get a light calorie load, modest carbs, and a bracing tartness that pairs well with savory meals. The firm texture adds chew, and the fiber content supports fullness. A squeeze of lime or a pinch of salt can temper the sharp bite without drowning the fruit in sugar. For smoothies, start with a small wedge; the flavor is assertive and can dominate blends if you go heavy.
Minerals And B Vitamins In Context
Potassium lands in the same neighborhood as many berries. Trace iron appears, though this fruit isn’t a leader there. B6 and pantothenic acid show up in modest amounts. When a meal includes iron-rich legumes or leafy greens, pairing the fruit can help non-heme iron absorption thanks to the ascorbic acid punch, another reason cooks like to tuck tart fruits into dal or leafy stir-fries.
How To Eat It For Best Payoff
Raw wedges with a sprinkle of salt work when you want maximum C and fiber. Chutneys and raitas add brightness to heavy plates. Amla powder fits morning yogurt, lassi, or oatmeal; it’s potent, so start with a small spoon. If you’re using candy versions, scan labels for added sugar. Pickles are punchy but can be salty; match them with low-sodium mains.
Serving Ideas That Respect The Fruit
- Toss thin slices into kachumber for crunch and tang.
- Blend a quick mint-amla chutney to lift grilled fish or paneer.
- Whisk a pinch of powder into honey-lemon tea after the kettle cools a bit to limit C loss.
Research Signals: What Studies Keep Finding
Beyond nutrition panels, research groups report abundant polyphenols—gallotannins, ellagic acid, and related compounds—alongside high ascorbate. Reviews compile antioxidant capacity data and catalog cultivar differences, with repeated notes that handling and heat change the numbers. That’s why fresh forms and gentle prep carry the day for vitamin C preservation.
Safety Notes And Sensible Use
As food, it’s a routine fruit in South Asia. If you take anticoagulants, manage kidney stones, or plan surgery, check with a clinician before adding concentrated powders or high-dose extracts. Juice can be acidic; if reflux flares with sour foods, scale portion size. Supplements labeled as this fruit’s extract vary widely; product quality and dose matter far more than a front-label claim.
Comparing Forms: Raw, Juice, Powder
All three can help you meet vitamin C needs. Raw fruit offers fiber and better retention when eaten soon after cutting. Fresh juice starts high but declines with time and heat. Powders are convenient and stable when packaged well, yet reported vitamin C content depends on processing. If you’re buying a shelf product, look for a recent pack date and minimal heat steps in the process description.
Form-By-Form Highlights Table
| Form | What You Get | Watchouts |
|---|---|---|
| Raw Fruit | Top vitamin C retention, fiber, tart crunch | Short shelf life once cut |
| Fresh Juice | Easy intake, fast absorption | Loss during storage; no fiber |
| Powder | Convenient, easy to dose | Quality varies; heat can reduce C |
Label Reading Tips For Packaged Products
Scan nutrition panels for added sugars in candies and syrups. For powders, check the ingredient list for single-ingredient fruit versus blends. Storage calls matter; sealed, dry, and away from heat protects ascorbate. Many labels show a single number for vitamin C. Treat it as a snapshot, not a guarantee, and aim for variety through the week to hedge the natural swings in content.
How Much To Eat
Two or three small wedges with a meal are plenty for an everyday boost. In smoothies or yogurt, a teaspoon of powder is often enough to bring the tart note and a solid C lift. If you rely on pickles or candies, keep portions small and balance the rest of the plate to avoid sodium and sugar creep.
Bottom Line For Everyday Meals
This fruit delivers a rare mix: lots of vitamin C, dependable fiber, and a pantry of polyphenols. Keep prep gentle, rotate raw and quick-made condiments, and you’ll bank most of the nutritional upside without overthinking numbers on a chart.