Per 100 g, amchur powder averages 330–360 kcal, ~80 g carbs, near-zero fat, trace protein; vitamin C varies by brand and processing.
Calories/tsp
Fiber/tsp
Vitamin C/100 g
Simple Sprinkle
- Pinch over fruit
- Finish roasted veg
- Mix into chaat
Dry boost
Wet Marinade
- Blend with yogurt
- Add garlic & cumin
- Rest 30 minutes
Tender & tangy
Homemade Batch
- Dry green mango
- Grind & sift
- Jar with desiccant
Full control
Amchur Nutrition Per 100 Grams — What The Label Says
Amchur is dried, powdered unripe mango. Because brands dry, mill, and blend it differently, numbers shift a bit. When labels list full panels, you’ll usually see energy around the low-to-mid 300s per 100 g, carbs clustered near 80 g, protein at or below 2 g, and fat near zero. Some packs report sugar as most of the carbohydrate, while others group it into total carbs without a separate sugar line.
Real-world labels show the spread. One product panel lists about 330 kcal, ~80 g carbs, 1.5 g protein, and 0.5 g fat per 100 g, while another lists roughly 340–360 kcal with similar macros. A branded database entry also shows a 15-calorie teaspoon with 100% of calories from carbohydrate. That’s the picture you’ll meet on shelves.
| Nutrient | Typical Amount | Source Type |
|---|---|---|
| Energy | 330–360 kcal | Pack panels & database entries |
| Total Carbohydrate | ~80 g | Pack panels |
| Total Sugar | up to ~80 g | Pack panels |
| Protein | 0–1.5 g | Pack panels |
| Total Fat | ~0–0.5 g | Pack panels |
| Sodium | ~0–10 mg | Pack panels |
| Vitamin C | variable | Brand-dependent |
How The Numbers Are Calculated
Drying concentrates the fruit solids. Water leaves, sugars and acids remain. That’s why a teaspoon carries flavor and a modest calorie bump, even though you use small amounts. Vitamin C shrinks when fruit is dried or heated, so any C that does remain in the powder depends on the raw fruit, the drying method, and time on a warm shelf.
Food composition teams adjust data with retention factors when lab numbers are missing for a processed form. Those factors estimate how much of a vitamin is left after drying or cooking. They’re compiled from controlled tests and reviewed methods. If you want to see the framework behind those adjustments, the USDA retention factors page outlines the approach.
Brand databases collect label panels too. That’s why a MyFoodData listing can show a teaspoon at 15 calories with all the energy from carbohydrate; it’s the panel, translated into a searchable format, not a myth. See the representative MyFoodData item for a quick view.
Macros, Micronutrients, And What Matters In The Kitchen
Calories And Carbs
Per 100 g, energy clusters around the 330–360 kcal range because most of the weight is natural fruit sugars and organic acids. In a dish, a teaspoon or two is common, which comes out to about 12–30 kcal total. That’s a tiny slice of a meal, yet the sour hit is loud enough to stand in for lemon or tamarind when you don’t want extra liquid.
Protein, Fat, And Fiber
Protein is trace and fat is minimal. Fiber appears in small amounts, mostly from cell walls carried through grinding. Expect tenths of a gram per teaspoon. You won’t use this spice as a fiber source, but every little bump helps when the rest of the plate carries legumes or vegetables.
Vitamin C And Acids
Raw green mango brings a solid dose of ascorbic acid. Drying knocks it down, sometimes by half or more, which is why C on labels is inconsistent. Some brands don’t claim any C; others list small amounts. If you’re cooking for iron absorption, pair your lentils with fresh citrus, tomatoes, or bell peppers for dependable C, and let the powder bring the tang.
Reading A Label: What To Scan
Ingredient Line
Look for a single ingredient: dried mango powder. Blends with salt, black salt, or spices change sodium and sugar lines and shift the flavor balance. Pure powder keeps the math simple and the taste versatile.
Sugar Line
Some panels itemize sugar; others don’t. That’s a labeling choice, not a different fruit. If the total carbohydrate sits near 80 g per 100 g and protein and fat are near zero, most of those carbs are sugars. Recipes still use pinches, so taste impact outruns calorie impact.
Sodium Line
Pure powder is naturally low in sodium. If sodium isn’t near zero, you’ve likely picked a seasoning blend. That’s fine if you want a ready-made chaat sprinkle. For full control, choose the single-ingredient jar.
Portion Math You Can Use
This spice works in pinches, teaspoons, and tablespoons. Here’s quick math for common kitchen measures so you can season to taste and still keep one eye on calories and carbs.
| Amount | Energy | Carbs |
|---|---|---|
| Pinch (≈0.5 g) | ~2 kcal | ~0.4 g |
| 1 tsp (≈2.5 g) | ~12 kcal | ~2 g |
| 2 tsp (≈5 g) | ~24 kcal | ~4 g |
| 1 tbsp (≈7.5 g) | ~36 kcal | ~6 g |
Smart Ways To Use It
Brighten Without Liquid
Stir a pinch into dry rubs for paneer, tofu, chickpeas, or roasted vegetables. The sour pop wakes up spices without thinning sauces. It shines in mixes where lemon juice would be awkward.
Balance Fat And Salt
Sour notes make rich foods feel lighter and help you trim salt. Toss roasted potatoes with oil, cumin, and a dusting of powder; the tang tightens the flavor so you can keep the salt shaker in check.
Pairings That Always Work
Cumin, coriander, chili powder, ginger, and black salt are reliable friends. Fruit salads love it too. A light shake on pineapple or apple brings a playful sweet-sour edge.
Quality And Storage Tips
Color And Aroma
Fresh jars smell citrusy with a faint resin note. Color runs from beige to light tan. A flat scent or gray cast hints at age or moisture exposure. Buy small jars and refresh every year for the brightest flavor.
Keep It Dry
Moisture is the enemy. Store in a tight jar away from heat. If you live in a humid place, slip a little food-safe desiccant into the lid. Clumps break flavor and invite spoilage.
Make Your Own
Thin-slice underripe mango, dry until snap-dry, grind in bursts, then sift. A dehydrator gives the most control, but an oven on low with the door cracked also works if you rotate trays and let slices fully crisp before grinding.
How This Compares To Other Sour Spices
Lemon Powder
Lemon powder skews similar in calories per 100 g but brings peel bitterness and a different acid balance. It’s better for dry baking mixes; mango powder fits savory rubs and street-style snacks.
Tamarind Concentrate
Tamarind is a paste, not a dry powder, so per 100 g comparisons don’t match use. By the teaspoon, tamarind adds more sugar and moisture, while mango powder keeps rubs dry and crisp.
Black Lime (Loomi)
Ground black lime is smoky-sour and less sweet. Use it where you want citrus plus a touch of bitterness. It’s lovely in stews; mango powder leans brighter and fruitier.
Method Notes And Sources
Numbers in the first table come from labeled products and reputable nutrition databases. One pack panel published by a large Indian spice brand lists 330 kcal with ~80 g carbohydrate per 100 g. Another database entry based on a vendor’s panel shows 360 kcal per 100 g with macros entirely from carbohydrate. A branded item on an independent database logs 15 kcal per teaspoon with 100% of calories from carbohydrate and negligible fat or protein. These align with how it’s used: concentrated sourness with tiny serving sizes.
If you’re comparing brands and care about vitamin C, scan for an explicit value. Drying can cut C, and storage chips away further. The USDA resource linked above explains why two jars can differ even when they start from the same fruit. For a quick label-based snapshot, the MyFoodData page linked earlier shows how a teaspoon translates on a plate.