Amla Powder Nutritional Value | Smart Facts Guide

Amla powder packs fiber, polyphenols, and 15–70 mg vitamin C per teaspoon, with calories and carbs staying low.

Amla Powder Nutrition — What The Label Doesn’t Tell You

Most jars print calories and carbs, but the standout with this fruit powder is vitamin C and a dense mix of polyphenols. One teaspoon lands near 15 calories, a couple grams of carbs, and a small amount of fiber. Vitamin C swings widely: lab reports on powders show ~300–800 mg per 100 g, which shakes out to about 15–40 mg per teaspoon, while some freeze-dried lots test higher. That spread explains why labels look different across brands.

What does that mean for daily needs? Adult targets sit around 75–90 mg per day, and many folks hit that through food alone. A teaspoon or two can cover a chunk without relying on tablets. Polyphenols add a second angle here, supporting antioxidant capacity beyond ascorbic acid.

Typical Nutrient Snapshot (Per 1 Teaspoon ≈ 5 g)

Component	Per 1 tsp	What It Means
Calories	~10–20 kcal	Small energy bump; easy to fit into any plan.
Carbohydrate	~2–4 g	Mostly natural fruit solids.
Fiber	~0.5–1 g	Depends on how finely milled and which part is used.
Vitamin C	~15–70 mg	Processing, storage, and drying set the value.
Polyphenols	Present	Tannins like emblicanin and gallic acid give added punch.
Minerals	Trace	Small amounts of potassium and calcium show up.

Why Vitamin C In Amla Powder Varies

Drying style matters. Freeze-dried batches protect delicate C better than sun drying. Storage matters too: oxygen, light, and humidity nibble away at potency week by week. Even harvest timing plays a role. That’s why two spoons from different bags can feel different on a label.

Heat, Time, And Storage

Keep the bag sealed and in a cool cupboard. Stir into cool drinks rather than boiling water if you want more C to survive. Add it at the end when making chutney or dal. These small tweaks keep more of the good stuff in the glass.

What The Science Says

Peer-reviewed work tracks wide ranges. Reviews point to polyphenols as big contributors to antioxidant action, with measured vitamin C in powders often landing in the hundreds of milligrams per 100 g. See the amla polyphenols review for context on tannins and related compounds.

You can also map intake against established guidance. Adult targets and the 2,000 mg upper level come from the NIH vitamin C fact sheet. People with kidney stone history or those on certain meds should get a green light from a clinician before large, frequent doses.

How To Use It Day To Day

Start with ½ teaspoon. Stir into water with a pinch of salt and lemon, or blend into a smoothie with mango, pineapple, or yogurt. The tart bite stands up well to sweet fruit. If you cook with it, treat it like a finishing spice. Add after the heat is off and taste your way in.

Servings That Fit Different Goals

If you want a modest C lift, 1 teaspoon works. If you’re after a bigger push, two small servings at separate times beat one large slug. Pair with iron-rich foods if you’re chasing better iron absorption; vitamin C helps non-heme iron from plants land better.

What Kinds Of Amla Powder Are On Shelves

Retail bags fall into a few camps. Some are made by air or sun drying. Others use vacuum or freeze-drying. A smaller slice blends fruit with carriers like maltodextrin to improve flow or flavor. Each path shapes taste, color, and the nutrient picture.

Forms Of Amla And Typical Vitamin C Expectation

Form	Typical C (per 5 g or serving)	Best Use
Freeze-Dried Powder	~35–70 mg	Cold drinks and smoothies where C retention matters.
Air/Sun-Dried Powder	~15–35 mg	Cooking finishes, spice blends, homemade chutneys.
Fresh Fruit (100 g)	~300–600 mg	Juices, relishes, or quick pickle when in season.

Labels, Claims, And Reading Between Lines

Two labels can both be accurate and still look different. One brand may test a strong lot and print a higher C value; another may be conservative. If a brand lists a huge number, check for standardization language or added ascorbic acid. Also peek at serving size—some brands set it at a heaping teaspoon to look punchy.

Ingredient list tells a story. Single-ingredient fruit powder signals a simple product. Carriers aren’t a deal-breaker, but they dilute the per-teaspoon nutrient punch. If you want the most from each spoon, look for minimal-ingredient options and recent lots.

Safety, Tolerances, And Who Should Skip Large Amounts

Regular food-level portions are broadly well tolerated. Very large daily doses of vitamin C—especially from multiple powders, tablets, and fortified drinks layered together—can trigger stomach upset. People with a history of calcium oxalate stones often choose smaller, split servings. If you take meds that interact with acids or iron, small and spread-out servings help you test your own response.

Practical Limits

Most adults aim for 75–90 mg daily from food and beverages, with a not-to-exceed line of 2,000 mg per day from all sources. Amla powder sits well inside those edges when used in spoon-size servings with meals.

Method Notes: How The Numbers Were Estimated

This guide synthesizes label data and peer-reviewed measurements of dried fruit powders. We translate per-100-gram lab values into per-teaspoon estimates (5 g) so you can plan servings. Ranges reflect differences in variety, harvest timing, and drying. For raw datasets, see FoodData Central documentation, which explains how nutrient numbers are compiled.

Good References If You Want To Read More

Browse the sources linked above for details on vitamin C guidance and the antioxidant profile of this fruit.