A 100-gram serving of amla fruit delivers standout vitamin C with light calories, plus fiber and polyphenols that round out its nutrition.
Lower Lab Value
Midpoint
Upper Range
Fresh Slices
- Add at serving time
- Pairs with legumes
- Low sugar load
Most Vitamin C
Dried Powder
- Portable spoonful
- Mix in yogurt
- Check batch tests
Shelf-Stable
Pickled/Candied
- Watch sodium/sugar
- Small portions
- Scan labels
Treat Size
Amla Fruit Nutrition Facts: What You Get Per 100 Grams
Amla, also called Indian gooseberry, packs an unusually high level of vitamin C for the small amount of energy it provides. Fresh pulp varies by cultivar and ripeness, yet many lab assays land between roughly 470 and 700 milligrams of vitamin C per 100 grams of edible portion, with energy in the 44–60 kilocalorie range. That combo explains why a small serving covers the daily target for most adults while keeping sugar modest. You also get fiber, small amounts of B vitamins, trace minerals, and a spread of polyphenols that test high on antioxidant measures.
Below is a compact table that summarizes what typical assays have reported for raw pulp. Ranges reflect differences across varieties and methods. Use it as a practical snapshot, then keep reading for context and smart ways to eat it.
| Nutrient (per 100 g) | Typical Range | Notes |
|---|---|---|
| Energy | 44–60 kcal | Shifts with soluble solids |
| Vitamin C | 470–700 mg | Main driver of antioxidant score |
| Fiber | 3–6 g | Pectin plus insoluble fiber |
| Total Carbohydrate | 10–19 g | Lower than many sweet fruits |
| Protein | 0.5–1.0 g | Trace amount |
| Fat | ~0.1–0.6 g | Very low |
| Potassium | 190–220 mg | Helps with fluid balance |
| Phenolic Compounds | ~2–3% | Emblicanin A/B, ellagic acid, more |
Daily Intake Context For Vitamin C
Most adults need about 75–90 milligrams of vitamin C per day, with an extra 35 milligrams for people who smoke. A single 50–75 gram portion of fresh pulp already covers that target for many readers, even at the lower end of the range. Vitamin C helps form collagen, supports wound healing, and improves iron absorption from plant foods, so pairing this fruit with lentils, chickpeas, or leafy greens is a smart move at mealtime. For a clear reference on needs and upper limits, see the NIH vitamin C facts.
Food delivers this nutrient safely. The tolerable upper limit for supplements in adults sits at 2,000 milligrams per day, a ceiling set to reduce stomach upset and kidney stone risk in sensitive groups. Whole fruit rarely pushes intake anywhere near that level, while bringing fiber and polyphenols that supplements don’t provide.
Why Antioxidant Capacity Runs So High
Ascorbic acid is only part of the story. This fruit carries hydrolyzable tannins and related polyphenols that add to lab-measured antioxidant activity. Reviews list emblicanin A and B, pedunculagin, punigluconin, gallic acid, and ellagic acid among the prominent compounds. These appear in fresh pulp and in many dried preparations, though heat and storage can trim measured values. Variety also matters: field work reports lower vitamin C in wild types and higher values in named cultivars such as NA-10 and Krishna. A modern pharmacology review summarizes ranges that line up with these observations and explains the roles of the major phenolics.
Serving Ideas That Keep More Vitamin C
Heat, long storage, and air exposure all chip away at vitamin C. Quick prep methods work better. Grate a wedge into raita, blitz a small piece into a smoothie that already includes spinach or beans, or fold finely chopped pieces into a cabbage-based kachumber. If you like dried powder, look for airtight packaging and batch tests. With pickles and candied versions, sugar or sodium can climb fast, so keep portions modest.
A Close Variant Of The Main Topic: Amla Fruit Nutrition Guide With Portions
Not every package lists per-100-gram values. To help you gauge intake, the second table converts common serving sizes into practical estimates using mid-range numbers from lab reports. Treat these as ballpark figures; actual fruits shift with season, geography, and cultivar.
| Portion | Vitamin C (mg) | Energy (kcal) |
|---|---|---|
| 50 g fresh wedges | ~300 | ~27 |
| 100 g fresh pulp | ~585 | ~52 |
| 10 g dehydrated powder | ~100 | ~32 |
| 30 ml fresh juice | ~160 | ~15 |
How It Stacks Up Against Everyday Fruits
Per 100 grams, oranges usually sit near 53 milligrams of vitamin C, kiwifruit often doubles that, and guava can top 200 milligrams. Indian gooseberry sits well above those figures in many lab analyses, which is why small portions go a long way. Sugar remains lower than many sweet fruits, and the pectin content helps set chutneys and relishes while adding gentle fiber.
Fresh, Powder, Or Pickled: Which Form Fits Your Plan?
Fresh Pulp
Best for maximum vitamin C with minimal processing. Rinse, trim the seed, and slice thin. Add near the end of cooking or serve raw to preserve ascorbic acid. If you’re pairing it with iron-rich foods, that timing helps absorption.
Dried Or Powdered
Great for portability and shelf life. Some drying methods lower vitamin C, yet you still keep a solid dose plus the tannins. Use in smoothies, laddoos, or stirred into yogurt. Check labels for additive-free products and a clear vitamin C line.
Pickled, Candied, Or Murabba
These options are tasty and handy for small bites, yet sodium or sugar can rise. Keep portions in check and weigh them against daily targets. When reading labels, look for vitamin C if the brand provides it, and scan sodium or sugar lines. For background on compounds and measured ranges, the peer-reviewed amla review is a solid primer.
Safety Pointers And Interactions
Whole fruit suits most people. If you have kidney stone history, stick to food-level intakes and spread servings across the week. People with reflux may notice throat or stomach sting from the acidity; pairing with yogurt or another creamy element softens the feel. If you take anticoagulant drugs or have iron overload disorders, talk to a clinician before leaning on high-dose extracts.
Selection, Storage, And Prep Tips
Choose firm, heavy fruits with a glossy green-yellow hue. Soft spots suggest aging and lower vitamin C. Store whole fruit in the fridge for up to a week. Cut pieces brown fast, so prep close to serving. A splash of lemon or a quick toss with yogurt slows surface browning for platter service.
Buying Smarts: Fresh Vs Packaged Products
Fresh fruit offers the best vitamin C per gram when eaten raw. Powder and tablets vary widely; look for lot numbers, third-party testing, and clear declaration of vitamin C per serving. For pickles and candies, scan sodium and sugar lines. When a label lacks vitamin C data, assume a lower bound if the product was heat-processed. For an official overview of daily needs and safety, the NIH vitamin C facts page stays current and practical.
Method Notes And Source Trail
Vitamin C varies by assay method, storage, and handling. The ranges in this guide reflect peer-reviewed reviews and human studies that report roughly 470–700 milligrams per 100 grams in common cultivars, with outliers both below and above. Energy, fiber, and carbohydrate figures line up with proximate analyses from food science labs, which measured about 44–60 kilocalories, 3–6 grams of fiber, and 10–19 grams of carbohydrate per 100 grams of edible portion. Those figures explain why a modest serving lands a strong nutrient return without heavy sugar. For day-to-day meal planning, use the tables above, lean on quick prep, and pair with iron-rich foods to make the most of this small, punchy fruit.