Per 100 grams, amla powder is fiber-dense with modest calories; vitamin C varies widely by drying and storage.
Vitamin C (Low)
Vitamin C (Mid)
Vitamin C (High)
Sun-Dried Spoon
- 1 tsp ≈ 2.5 g
- Mild tartness
- Lower ascorbate
Everyday
Freeze-Dried Scoop
- 1 tsp ≈ 2 g
- Bright flavor
- Better retention
Balanced
Concentrated Extract
- Serving per label
- Potent taste
- Follow dosing
High-C
Amla Powder Values Per 100 Grams: What To Expect
Packets on store shelves don’t all match. Drying, grind size, and moisture swing the numbers. A branded dataset in the USDA system shows a lean macro profile per 100 g for one amla spice entry: about 45 kcal, ~1 g protein, ~10 g carbohydrate, and ~4 g fiber, with most micronutrients not reported for that record. The entry sits inside the USDA tool as a “Branded Food” item and is mirrored by MyFoodData, which pulls the figures directly from that database. That tells you two things: labels vary, and not every label publishes the full vitamin panel.
Raw fruit numbers give extra context. Foundation and legacy datasets for gooseberries (the same fruit family used for this powder) list around 44 kcal, ~10 g carbohydrate, ~0.9 g protein, ~0.6 g fat, ~4 g fiber, and ~28 mg vitamin C per 100 g of fresh berries. Drying concentrates some nutrients while heat and air can reduce heat-sensitive ones like ascorbic acid.
Quick Table: Per-100G Snapshot
This table aggregates what shoppers commonly see on legit labels or public datasets for one scoop size scaled to 100 g. It shows the pattern, not a single brand’s guarantee.
| Nutrient | Amount Per 100 g | Context |
|---|---|---|
| Energy | ~45–350 kcal | Brand and moisture drive the range; one USDA-mirrored label shows ~45 kcal. |
| Protein | ~1–4 g | Higher end appears on dried, low-moisture powders posted by brands; raw berries sit near ~0.9 g. |
| Total Carbohydrate | ~10–75 g | Includes fiber; fruit origin plus drying explains spread. |
| Dietary Fiber | ~4–30 g | Finely milled products often show higher fiber per 100 g on labels. |
| Total Fat | ~0–1 g | Fruit powders are naturally low in fat; fresh berries show ~0.6 g. |
| Vitamin C | ~200–700 mg | Method and storage matter; fresh fruit can reach 700–900 mg/100 g in some reports. |
| Calcium | ~25–50 mg | Mineral content varies by soil and brand; fresh fruit lists ~25 mg. |
| Iron | ~0.3–5 mg | Trace mineral levels differ by source; check your label. |
| Potassium | ~200–300 mg | Follows fruit baseline; drying may concentrate. |
Why The Numbers Swing From Jar To Jar
Drying Method Changes Vitamin C
Ascorbic acid is fragile. Freeze-dried or spray-dried lots retain more, while sun-dried powders often land lower. Industry notes backed by lab references describe better retention when oxygen and heat are limited. That’s why storage and packaging (low humidity, light-safe pouches) matter.
Moisture Drives Calorie Math
Water dilutes energy. A label with high moisture can show surprisingly low kcal per 100 g. One USDA-mirrored spice listing reports ~88.5% water for its product; that explains the 45 kcal figure. Drier powders push the calorie line upward.
Fruit To Powder Is Not One-To-One
Fresh berries are tart and watery. Powder removes much of that water and concentrates fiber and tannins. Heat-sensitive nutrients don’t always concentrate; some fall. That’s why you see strong fiber across brands and a wide vitamin C band anchored by processing differences.
Label Reading: What Counts As A “Good” 100G Panel?
Fiber-Forward
Look for double-digit fiber per 100 g. That lines up with the whole-fruit baseline and how powders are milled. Brands listing ~20–30 g per 100 g point to a peel-rich grind that supports digestive regularity.
Reasonable Calories
If moisture is low, energy rises. A range from low double digits up to the mid-hundreds makes sense across the category. Check whether the pack lists water or volatile loss; that will explain why two jars don’t match gram for gram.
Transparent Vitamin Panel
Vitamin C on powders should come with handling advice on the pack. No panel doesn’t mean “none,” but it does mean the maker either didn’t test or chose not to print it. Fresh fruit can list several hundred milligrams per 100 g, yet powders may land anywhere along the range depending on the drying curve.
How To Use 100G Data In A Real Kitchen
Scale Down To Teaspoons
Home servings are small. A level teaspoon is roughly 2–2.5 g. A tablespoon is roughly 6–8 g. Multiply the per-gram numbers to estimate what lands in a cup of yogurt or a smoothie. If your pack lists a serving size in grams, use that as your anchor for exact math.
Pair With Moist Foods
This powder loves a wet base: yogurt, porridge, chutneys, or fruit puree. It blends evenly and mutes the sharp tang. A pinch of salt or a splash of honey balances the flavor when you’re new to the taste.
Protect The Vitamin Payload
Keep it sealed, away from heat, and out of direct light. Add it near the end of cooking rather than at the start if you’re chasing more ascorbate in the bowl. Cooler recipes retain more of what you paid for.
Per-Serving Conversions And Handy Math
Use these quick conversions to translate the per-100 g panel into everyday scoops. Values are estimates that fit typical labels and the fresh-fruit baseline.
| Portion | Typical Macros | Notes |
|---|---|---|
| 1 tsp (≈2.5 g) | ~1–9 kcal • ~0–0.1 g fat • ~0.02–0.1 g protein • ~0.25–1.9 g carbs • ~0.1–0.75 g fiber | Scaled from the per-100 g ranges above. |
| 1 tbsp (≈7 g) | ~3–25 kcal • ~0–0.2 g fat • ~0.1–0.3 g protein • ~0.7–5.3 g carbs • ~0.3–2.1 g fiber | Useful for smoothie bowls and raitas. |
| Vitamin C (1 tsp) | ~5–18% DV | Based on ~200–700 mg per 100 g ranges and common home spoon sizes. |
How This Compares To Fresh Fruit
Fresh, the berry is low-calorie and juicy. Per 100 g you’re looking at ~44 kcal with modest protein and fat, about ~10 g carbs, ~4 g fiber, and a vitamin C figure that sits in the dozens of milligrams for many common gooseberry entries. Some agronomy and food-science papers report far higher ascorbate for Indian cultivars, which reflects varietal and analytical differences. Both pictures can be true at once: fresh fruit varies, and powder processing adds another layer.
Smart Shopping Tips
Check The Database Match
When a label looks odd, see if the product appears in a public database or a mirror. The MyFoodData page for a branded spice entry links back to the USDA record, showing how some labels publish partial vitamin panels yet still offer fiber and low fat per 100 g. That level of transparency helps you compare apples to apples. Pride of India amla powder lists those macros and ties to the government database.
Prefer Pouches That Protect
Choose resealable, light-blocking packs. If you buy in bulk, decant into smaller airtight jars. The goal is to limit air and humidity once the seal is broken so the ascorbate curve stays higher for longer.
Storage And Handling
Seal After Each Use
Oxygen, heat, and light chip away at vitamin potency. Store in a cool cupboard, not by the stove. If the pack ships with a desiccant, keep it inside.
Mind The Best-By
Dried fruit powders are shelf-stable but not ageless. Rotate stock every few months. Buy amounts you’ll actually finish.
Method Notes And Sources
Data in this guide reflect two angles: what producers publish on packs that flow into national datasets and what food-science literature reports for the underlying fruit. The USDA system and its mirrors give you a reliable macro snapshot for certain branded entries. Fresh-fruit baselines help you reason about what a powder could deliver before and after drying. Those references are solid anchors for home cooks comparing labels. Link targets used in this piece include a government database and a peer-reviewed channel summarizing fruit vitamin ranges. USDA FoodData Central and the MyFoodData mirror help with label-level cross-checks, while an agricultural research journal outlines reported vitamin C ranges for the fruit.
Bottom Line For Everyday Use
Think of this powder as a tart, fiber-forward fruit concentrate with calories that hinge on moisture and vitamin C that hinges on handling. Pick a pack that lists fiber in the double digits per 100 g, stash it tight and cool, and add a spoon near the end of cooking or into cold foods. If you want a deeper database dive, the USDA FoodData Central entry for gooseberries gives you a clean benchmark for the fresh fruit that starts it all.