One teaspoon of amchur (dry mango powder) has about 6 calories, ~2 g carbs, and virtually no fat, protein, or sodium.
1/2 Tsp
1 Tsp
1 Tbsp
Sprinkle
- Dust over roasted potatoes
- Finish chaat or fruit
- Brighten lentils
Pinch-level use
Blend
- Stir into dry rubs
- Mix with cumin & coriander
- Keep pans crisp
No extra liquid
Marinade
- Whisk with yogurt
- Add garlic & chili
- Rest 30–60 minutes
Tender, tangy soak
Dry Mango Powder Calories And Macros
Amchoor brings brightness with only a sprinkle. Branded data list about 15 calories per 5 g, which scales to roughly 6 calories per level teaspoon. The energy comes from carbs with negligible fat and protein. These light numbers are why cooks reach for it as a souring spice without pushing calories.
Serving sizes are tiny, so labels often list zeros for micronutrients. That doesn’t mean it adds sodium or fat behind the scenes. The Deep brand’s FoodData Central record shows 0 mg sodium and 0 g fat per 5 g. A teaspoon is smaller than that, so the tally stays minimal.
| Serving | Calories | Carbs (g) |
|---|---|---|
| 1/2 tsp (1 g) | ~3 | ~1 |
| 1 tsp (2 g) | ~6 | ~2 |
| 1 Tbsp (6 g) | ~18 | ~6 |
What Amchur Is And How It’s Made
This tangy powder comes from unripe green mango slices that are peeled, dried, and milled. The result is a fine beige powder with a lemony snap. You’ll find it in North Indian pantry blends, quick chutneys, and dry rubs where citrus juice would add too much liquid.
Because it starts with green fruit, the taste leans tart with a faint fruity note. A pinch sharpens stews, roasted vegetables, and crunchy salads. In classic chaat spice mixes, it delivers that mouth-watering twang that wakes up potatoes, chickpeas, and fried snacks.
How The Numbers Were Estimated
The teaspoon figures above scale directly from a 5 g branded listing. That label shows 15 kcal and 4 g carbohydrate per 5 g. From there, 1 tsp (2 g) lands near 6 kcal with about 2 g carbs; 1 Tbsp (6 g) lands near 18 kcal with about 6 g carbs. Tiny serving sizes explain why fiber, sugar, and minerals often round down to 0 on small labels.
For a clean view of that dataset, many readers check the FoodData Central item that mirrors the brand panel in a searchable format. If you pair this sour spice with beans or spinach, the NIH’s vitamin C fact sheet explains how ascorbic acid supports nonheme iron absorption.
Amchoor Nutrition Questions Answered
Does It Contain Vitamin C?
Drying and storage reduce heat-sensitive vitamins. Several brand records list 0 mg vitamin C on 5 g servings, and most kitchens use even less per plate. Fresh mango carries that vitamin, but this powdered form shouldn’t be counted on for the same benefit unless a brand lab test states otherwise.
What About Sugar?
The carbohydrate shown on labels reflects naturally present fruit sugars and starches. In a teaspoon you’re looking at about 2 g total carbs. No brand data in official listings suggest added sugar. If a blend tastes sweet, the label likely lists jaggery or cane sugar separately.
Is There Sodium?
Pure powder comes from dried mango only. Branded listings show 0 mg sodium per 5 g. If you see a pop of salt, it’s either a chaat masala mix or a seasoned rub where salt is part of the recipe.
Use Cases That Fit A Balanced Plate
Low-Calorie Punch
A small spoonful brings a lemon-like snap. Reach for it when you want brightness without oil or sweeteners. It’s handy for quick lunches where you want flavor with a light calorie load.
Plant-Forward Meals
Sour ingredients can help nonheme iron uptake from beans and greens when they ride along with vitamin C or land on a plate served with vitamin C-rich foods. A squeeze of lime covers that base with ease; the same bowl seasoned with this powder plus bell pepper or tomato hits a similar note. The NIH page linked earlier lays out the mechanism in plain language.
Batch Cooking Tricks
Keep the jar near your stove. Sprinkle over roasted vegetables right after they come out of the oven, stir into chickpeas during the last minute, or dust over grilled paneer as it rests. The spice plays well with cumin, coriander, black pepper, and chili.
Label Realities And Brand Variation
Spices aren’t standardized like staple grains. Different mango varieties, slice thickness, and drying conditions change moisture and carb per spoon. That’s why one label might show a small carb difference. If you track macros closely, weigh your usual pinch once and keep that number in your notes.
Serving Weights You’ll See At Stores
Here’s a simple view of common label patterns drawn from branded listings.
| Serving On Label | Calories | Notes |
|---|---|---|
| 5 g | 15 | Lists ~4 g carbs; 0 mg sodium. |
| 1 tsp (2 g) | 6 | Scaled from 5 g entry. |
| 1 Tbsp (6 g) | 18 | Scaled; handy for marinades. |
Amchoor Nutrition Guide For Home Cooks
Quick Pantry Math
Keep a tiny spoon in the jar. One level 1/2 teaspoon is about one gram; three of those equal a tablespoon. If you’re counting, that’s roughly 3, 6, and 18 kcal for the three spoon sizes most cooks reach for day to day.
Reading Labels Without Guesswork
Scan ingredients for “dry mango” only. Blends that include salt, sugar, or starch change the totals fast. If the back panel lists extras, rely on the exact serving printed there rather than scaling from plain powder.
Portion Control That Still Pops
A little goes a long way. Start with a pinch, taste, and add more only if needed. Large amounts can turn a dish sour, which masks the gentle fruity note that makes this spice so pleasant.
Safety, Storage, And Quality
Storage Tips
Keep the jar airtight and away from heat. Light fades aroma. A cool cupboard extends freshness for months. If the spice sits near your stove, move it to a shelf away from steam.
Allergens And Cross-Contact
Pure powder is just mango. If you have a mango allergy, skip it. For everyone else, scan brand pages for facility statements when cross-contact matters to you.
How Long It Keeps
Flavor peaks for the first few months after opening. If the scent fades or clumps form, it’s time for a fresh jar. Buying smaller jars helps you finish them while the aroma is lively.
Sourcing Notes
Look for brands that state “green mango” on the label and keep additives out. A scan of official listings shows ingredients panels with just “dry mango,” which gives a clean profile and predictable spoon-for-spoon nutrition. If you prefer certified organic, choose a brand that posts third-party test results and clear sourcing.
Kitchen Uses Worth Trying
Everyday Shortcuts
Use it where you’d reach for lemon: finish dal with a pinch, season sliced cucumbers, or dust over roasted cauliflower. You’ll get bright flavor while keeping the pan dry and crisp.
Marinades That Stay Light
Whisk with yogurt, garlic, and chili for a fast marinade. Rest 30–60 minutes, then cook hot. The sour snap helps tenderize without adding extra oil.
Snack Upgrades
Shake over popcorn with a touch of salt and ground cumin, or toss with baked chickpeas right out of the oven. The result is tangy, savory, and satisfying without a calorie surge.
Bottom Line For The Kitchen
A small spoonful delivers brightness with minimal calories. Reach for it when citrus juice would add too much liquid, when you want a fruity edge from the pantry, or when you’re building big flavor on a light calorie budget.