Amla Candy Nutrition | Sweet Facts, Smart Picks

Amla candy nutrition blends vitamin C with added sugar; one 30 g handful delivers roughly 90–110 calories.

What You Get In Each Bite

Sweet pieces start with a sour, tannin-rich fruit that’s famous for a hefty dose of ascorbic acid. Once syrup enters the picture, energy density climbs. A typical 30 g handful lands near 90 to 110 calories, with sugar doing most of the work. Some batches keep a fair share of the vitamin; others lose more during blanching, soaking, and drying.

Two factors shape the numbers: how much syrup the pieces hold and how gently they’re processed. Labels from popular packs range around 280 to 320 calories per 100 g. Research on processed pieces reports retained ascorbic acid in the ballpark of 200 to 250 mg per 100 g when the method is tuned for preservation.

Amla Candy Nutritional Profile: What Matters

Here’s a broad snapshot that helps you size up a portion and compare it with plain fruit.

Measure	Candy (Typical)	Notes
Energy	~300 kcal / 100 g	Syrup drives most calories.
Sugar	~60–75 g / 100 g	Varies by soak and drain.
Vitamin C	~200–250 mg / 100 g	Process-dependent retention.
Dietary Fiber	~3–5 g / 100 g	Some loss with peeling and soaking.
Sodium	Low	Unless salted spice mix is added.
Calories Per 30 g	~90–110 kcal	About 4–6 bite-size pieces.

For context on ascorbic acid targets, adults generally need 75 to 90 mg per day, and many packs still deliver a handy share per small portion. That said, sugar climbs fast. Global guidance urges keeping free sugars to less than 10% of energy, with a lower target giving extra benefits. Those caps put candy firmly in the treat lane.

How Processing Changes The Fruit

Blanching softens tissues and tames harsh astringency. It also lowers heat-sensitive nutrients. Soaking in syrup swaps water for sugar, lifting weight and sweetness. A warm dry or sun dry step sets texture and shelf life. Trials show that dialing time and temperature can hold far more of the vitamin than rough, high-heat runs. Gentle steps and good packaging help keep the numbers up during storage.

What The Research Shows

Controlled runs in food labs measured vitamin retention while testing blanch times and drying curves. Results point to wide ranges: some methods leave under half of the original ascorbic acid, while optimized methods keep a sizable portion in the finished pieces. Newer work even compares varieties, with certain lines holding more micronutrients through the process.

Portion Tactics That Work

Small packs help. Pour a serving into a ramekin, close the bag, and step away from the jar. Pair sweet pieces with tea or a protein snack so you’re not chasing more sugar. Timing matters too. Add it after a meal rather than on an empty stomach to soften a glucose spike.

Who Might Skip Or Limit

Anyone watching added sugars or total carbs will want a tighter cap. Those with stone history should be mindful, since high vitamin C can raise urinary oxalate in some people. Check with your clinician if you have iron overload disorders, since ascorbic acid boosts iron absorption.

Label Reading Made Simple

Scan serving size first. Many labels list 10–15 g per piece, yet most people grab a few. Check total sugar per 100 g to compare brands side by side. If a pack lists 300 kcal per 100 g, then each 30 g handful comes to near 90 kcal. Look for ingredient order too: fruit, sweetener, acidulant, spice. Fewer additives, cleaner taste.

Raw Fruit Versus Sweet Pieces

Plain fruit is light on calories and naturally rich in ascorbic acid and fiber. A 100 g portion of the raw fruit sits under 50 kcal with modest sugars and enough roughage to satisfy. Sweetened pieces trade that light profile for shelf life and dessert-like flavor. Both have a place; the trick is matching the pick to your day.

Brand Ranges And Realistic Servings

Numbers below reflect common label ranges and help you judge a scoop without a scale.

Portion	Energy (Typical)	Total Sugar (Typical)
1 piece (~12 g)	35–40 kcal	7–9 g
Small handful (~30 g)	90–110 kcal	18–24 g
Tea saucer (~50 g)	150–180 kcal	30–40 g
Full ramekin (~75 g)	225–270 kcal	45–60 g

Ways To Fit It In

Use as a tiny dessert. Chop two cubes into a trail mix with roasted chana and peanuts. Slice into yogurt, then pour off the extra syrup so you keep flavor without all the sugar. If you like spice, dust pieces with chili-salt to slow the pace of snacking.

Vitamin C Retention Tips For Home Batches

Pick fresher fruit. Keep blanch times short. Dry at mild temperatures with airflow rather than high heat. Store in airtight jars away from light. These tweaks cut degradation across storage months.

Safety, Storage, And Shelf Life

Keep the pack sealed. Moisture pickup turns pieces sticky and speeds spoilage. A cool cupboard works; the fridge helps during humid months. Always use clean, dry spoons. If color dulls sharply or off-odors appear, toss the batch.

How This Treat Compares

Compared with boiled sweets, pieces bring trace fiber and plant acids along with sugar. Compared with fresh fruit, they carry many more calories per bite. Dried fruit sits in the middle: dense, sweet, and portable. Pick the one that suits your plan, then set a portion that matches your energy needs.

Bottom Line For Real-World Eating

A small serving satisfies a sweet tooth and still contributes a useful share of ascorbic acid. Keep portions honest, treat it like a dessert, and enjoy the tang without letting sugar crowd your day. For micronutrient goals, get most of your intake from produce, then use a few cubes for flavor.

Curious about daily ascorbic acid targets? The NIH fact sheet lists the reference values, and the WHO sugars guideline explains why modest portions help.