A tablespoon of amla powder has low calories and notable vitamin C; brand and drying method change the numbers.
Sun-Dried
Low-Temp Dried
Freeze-Dried
Light Dose (1 Tsp)
- Stir into water
- Add a squeeze of citrus
- Drink with breakfast
Daily start
Standard Dose (2 Tsp)
- Blend in smoothies
- Pairs with yogurt
- Watch total vitamin C
Most labels
Freeze-Dried Choice
- Read processing notes
- Opaque pouch helps
- Store cool and dry
Max retention
Amla Powder Nutrition Facts: Label Basics
Most retail labels cluster around a small scoop. A teaspoon serving is common. That five-gram portion carries a light calorie load and a standout hit of ascorbic acid. Fiber shows up too, which explains the tart bite and thickening power in drinks.
Numbers shift by brand and by the way the fruit was dried. Freeze-dried and carefully low-temp dried powders tend to keep more vitamin C than sun-dried batches, which lose more during heat exposure and storage. Peer-reviewed work on fruit samples places the natural fruit’s ascorbic acid from roughly 470 to 680 mg per 100 g of pulp, with dehydrated pulp showing even higher values by weight once water is gone. Labels reflect only a slice of that range after processing and time on shelf. You’ll see that in the table below.
Typical Nutrition Per 1 Teaspoon (5 g)
| Metric | Amount | Notes |
|---|---|---|
| Calories | ~15 | From natural sugars and fiber |
| Total Carbs | ~4 g | Includes ~1 g sugars |
| Dietary Fiber | ~3 g | Mostly insoluble with tannins |
| Protein | ~0.2 g | Trace |
| Fat | 0 g | Trace at most |
| Vitamin C | ~40–45 mg | Often ~45–50% DV per tsp on brand labels |
| Calcium / Iron / Potassium | Trace | Not major sources at this serving size |
Those figures mirror common retail numbers for a five-gram scoop, including labels that list about 42 mg vitamin C per teaspoon with ~3 g fiber. Brand panels like Terrasoul’s show that order of magnitude for vitamin C and fiber per serving, so the chart above gives a useful snapshot of what ends up in the glass after mixing. Source ranges in the literature back the broad capacity of the raw fruit to deliver high ascorbic acid, which is why even a small spoon can post a large percent of the daily value.
What “Percent DV” Means For This Powder
Most labels use the FDA daily value for vitamin C of 90 mg. That’s the yardstick you see on panels. A teaspoon showing ~45 mg would land near half the daily value. Two teaspoons push that near or past full daily value for many adults. If you already take a multivitamin, check the panel and stack your sources with care. The NIH’s Office of Dietary Supplements explains intake targets and the upper limit for adults; the page is handy when you’re planning servings and pairings.
How Drying Method Changes Vitamin C
Vitamin C breaks down with heat, air, and light. Freeze-drying reduces that stress. Cross-flow or sun drying uses warmer air; that trims more. Comparative work on dried fruit powders favors freeze-drying when retention is the goal. In short: gentle methods plus tight packaging keep more.
Packaging and storage matter too. Clear jars on a sunny shelf lose potency faster than opaque, foil-lined pouches tucked in a cool cupboard. If a brand prints a “best by” date and a test-backed vitamin C line, that’s a nice sign of care.
Close Match Keyword: Amla Powder Nutrition Facts With Real-World Variance
Searchers land on this topic to see straight numbers they can trust. So here’s the quick read. A teaspoon serving usually clocks in at roughly 15 calories with ~3 grams of fiber and around 40–45 mg vitamin C. Go freeze-dried and you may see a bit more per gram. Go sun-dried and you may see less. The fruit itself can carry hundreds of milligrams per 100 g of pulp, but once dried and stored, label values tell the practical story.
How To Read Amla Labels Without Guesswork
Step 1: Find The Serving Size
Many brands use 1 teaspoon. Some list 2 teaspoons or a metric scoop like 6 grams. Always adjust the numbers to your spoon at home.
Step 2: Check Vitamin C In Milligrams
Percent DV is helpful, but the milligram line gives the real intake. If the pouch lists ~42 mg per teaspoon, that’s nearly half the daily value for many adults.
Step 3: Scan Fiber And Sugar
Fiber shows near three grams per teaspoon on many panels. Sugars sit near one gram. That balance makes the powder useful in smoothies where you want body without a big sugar spike.
Step 4: Look For Process Cues
Phrases like “freeze-dried,” “gently dried,” and “low temperature” point to better retention. Opaque, resealable packaging is another plus.
Ways To Use Amla Powder That Fit The Numbers
Quick Mix
Stir one teaspoon into cold water. Add a splash of lemon for a brighter taste. Drink with a snack or breakfast for a steady start.
Smoothie Boost
Blend two teaspoons with yogurt, banana, and spinach. That serving often delivers near a full daily value of vitamin C while adding thick, tart body.
Yogurt Swirl
Fold a teaspoon into plain yogurt with honey. The fiber blends in cleanly, and the tang cuts sweetness.
Choosing A Quality Pouch
Pick brands that show a full panel with vitamin C in mg, not just a percent line. Look for organic sourcing, lot codes, and a recent best-by date. If a company explains drying and storage, even better. Gentle drying plus good packaging lines up with higher retention.
Storage, Shelf Life, And Taste
Keep it cool, dry, and sealed. Oxygen and humidity dull the bite and chip away at vitamin C. Scoop with a clean, dry spoon. If the powder cakes, tap the pouch and reseal with air pressed out. A tart, slightly bitter note is normal; a stale or flat taste suggests age or poor storage.
Who Might Take Less Or Space Out Servings
People who already take high-dose vitamin C supplements can stack intake quickly if they add heaping scoops to smoothies. Space the drink and the tablet across the day or trim the scoop. Those with sensitive stomachs may prefer smaller sips with food. If you take anticoagulants or have a diagnosed condition, check your personal plan before ramping up servings of any concentrated fruit powder.
Vitamin C Context: Daily Targets And Safe Upper Levels
Public health references place the daily value at 90 mg for adults on labels in the United States, with an upper limit for adults set well above typical food intakes. For a simple primer, see the vitamin C recommendations. Research summaries also report that the fruit behind this powder often contains hundreds of milligrams of ascorbic acid per 100 g of pulp; one review cites about 470–680 mg per 100 g in raw samples, which helps explain strong label values even in small servings. You can skim that range here: 470–680 mg per 100 g.
How Brands End Up With Different Numbers
Farms grow different cultivars. Harvest timing changes acid and polyphenol levels. Drying time and temperature matter, as does the oxygen that sneaks in during storage. Freeze-drying protects delicate compounds better than warm-air drying. That’s why one pouch can show ~60 mg per teaspoon while another lists ~30 mg.
Serving Ideas And Vitamin C Math
| Serving | Estimated Vitamin C | % DV (90 mg) |
|---|---|---|
| 1 tsp (5 g) | ~40–45 mg | ~45–50% |
| 2 tsp (10 g) | ~80–90 mg | ~90–100% |
| Smoothie scoop (7 g) | ~55–65 mg | ~60–70% |
| Freeze-dried 1 tsp | ~60+ mg | ~65%+ |
| Sun-dried 1 tsp | ~20–30 mg | ~20–35% |
These ranges reflect common panels and known effects of drying. Use the label in your hand for final numbers. The chart helps set expectations before you buy.
Fiber, Tannins, And Taste
Beyond vitamin C, this fruit brings tannins like emblicanin A and B, ellagic acid, and gallic acid. Those compounds sit behind the puckery taste and the dark green hue. They’re also part of why the powder thickens liquids. A teaspoon lifts fiber intake without much sugar, which suits breakfast bowls and green blends.
Smart Pairings
With Iron-Rich Foods
Vitamin C helps convert plant iron into a form the body can use. A small scoop next to lentils or spinach is a simple win for meat-free plates.
With Protein
A scoop blends well with Greek yogurt or a whey shake. The tang cuts sweetness, and the fiber adds body.
With Citrus
Lemon or orange brightens flavor and may help with palatability if straight water feels too tart.
Faq-Style Missteps To Avoid (No Actual Faq Block)
Relying Only On Percent DV
Read the milligram line too. Two brands can both show 50% DV but use different serving sizes.
Ignoring Storage
Leaving the pouch open or near heat dulls potency fast. Reseal and store in a cool, dark spot.
Assuming All Powders Taste The Same
Cultivar and drying method change flavor. Some taste grassy, others cleaner and more tart. Try a small pouch before stocking up.
Mini Buying Checklist
- Clear serving size and vitamin C in mg on the panel
- Opaque, resealable pouch with lot code and date
- Drying method described (freeze-dried or low-temp dried)
- Country of origin and organic certification if that matters to you
Bottom Line You’ll Actually Use
A teaspoon gives a lot of vitamin C for not many calories. Two teaspoons bring you near a full day’s value on many panels. If you want the most per gram, choose freeze-dried and keep it sealed. If you want the best taste in a smoothie, blend with yogurt and fruit. Either way, let your label set the final numbers and enjoy the tang.