Amla murabba delivers about 270–300 kcal per 100 g, mostly from added sugar; vitamin C drops once the fruit is cooked in syrup.
Calories Per Piece
Typical Piece
Per 100 g
Homemade Light Syrup
- Less sugar by weight
- Shorter cook time
- Softer set
Lower kcal
Store-Bought Classic
- Even size pieces
- Stable shelf life
- Syrup to fruit 2:1
Balanced
Jaggery-Based
- Darker syrup
- Caramelly taste
- Similar sugars
Traditional
Amla Murabba Nutrition Breakdown With Serving Sizes
Amla preserve is made by simmering whole gooseberries in sugar syrup until the flesh turns translucent and sweet. That cooking step moves the profile away from raw fruit and toward a dessert: calories climb, sugars dominate, and heat-sensitive nutrients fade. Still, the fruit’s fiber and organic acids hold up reasonably well, so a small portion works for a sweet-tart finish after a meal.
How The Numbers Stack Up
Labels from common jars cluster around the same band: roughly 270–300 kcal per 100 g, 0–1 g fat, a trace of protein, and 70 g sugars within 72–75 g total carbs. A single piece (about 20 g) lands near 50–60 kcal. Recipe sites that pour heavier syrup or cook longer push the sugars higher, so homemade results vary. One big takeaway: portion size matters more than anything else with this preserve.
Quick Reference: Typical Values
| Metric | Per 100 g (jar label) | Per 1 piece (~20 g) |
|---|---|---|
| Calories | 270–300 kcal | 50–60 kcal |
| Total Carbohydrate | 72–75 g | 14–15 g |
| Total Sugars (mostly added) | ~65–75 g | ~13–15 g |
| Protein | ~0–1 g | ~0 g |
| Fat | ~0 g | ~0 g |
| Dietary Fiber | ~2–4 g | ~0.5 g |
| Sodium | ~0–10 mg | ~0–2 mg |
| Vitamin C | variable; low after cooking | variable; low |
Calories, Carbs, And Sugars: What Adds Up
Sugar syrup replaces the fruit’s natural tartness with sweetness, and that’s where most of the energy comes from. The fruit itself contributes minimal fat and protein, so the energy density tracks closely with total sugars. A 30 g spoonful can exceed a tablespoon of sugar on its own, which is why keeping portions small helps you enjoy the taste without blowing past daily sugar targets.
Added Sugars And Your Label
In many regions, nutrition panels separate total sugars from added sugars. For packaged preserves, nearly all sugar listed is added during cooking, so the “added” line will mirror the “total” line. If your jar lists both, use the added line to budget dessert slots during the week.
Portions That Work In Real Life
Think in spoonfuls or single pieces. A piece with lunch, then another after dinner, still keeps you near two teaspoons of syrup spread across the day. If you like syrup on the side, drizzle a teaspoon over curd instead of pouring from the jar; the fruit’s acidity pops against tangy dairy, so you need less sweetness for the same satisfaction.
Vitamin C Reality After Cooking
Raw gooseberry is famous for a very high ascorbic acid level, but that figure drops once you blanch, soak, and simmer the fruit. Heat, oxygen, and time degrade ascorbic acid, and soaking leaches some into the syrup. Shorter cooking and lighter syrup improve retention, though the final numbers still sit far below raw fruit. This is a dessert first; the vitamin story is a bonus, not a guarantee.
How Recipes Change Retention
Two knobs drive what survives: time in hot syrup and sugar concentration. A quick set with thinner syrup protects more than a long, high-Brix cook. If you prepare a batch at home, blanch briefly, pierce the fruit so syrup moves fast, then simmer just until clear. Store in clean jars and refrigerate once opened to keep flavor and texture fresh.
Serving Ideas That Respect The Numbers
Pair a piece with plain yogurt, kefir, or unsweetened lassi—the tart dairy balances sweetness and adds protein. Another easy trick is to slice the fruit and fold it into a warm millet porridge; the grains soak up syrup so you get more flavor per gram. For a lighter end to a spicy meal, serve a small wedge with toasted seeds and a squeeze of lemon to brighten the finish.
Reading Jars: What To Check Before You Buy
Scan the ingredient list for the order of sugar versus fruit. Fewer extras and a short list are good signs. Glass jars help you eyeball piece size and syrup thickness; larger, heavier pieces tend to carry more syrup per bite. If the panel includes an “added sugars” line, use that number to compare brands on equal footing.
Piece Size And Hidden Calories
Two small pieces rarely equal one large piece in weight, so counting by piece can mislead. If your brand lists grams per piece, weigh one at home and jot it on the lid with a marker. That one-time check makes eyeballing servings easy for the rest of the jar.
Who Should Go Easy
Anyone watching sugars for weight goals or dental health should treat this as an occasional sweet. If you manage blood glucose, align portions with your meal plan and timing. A small serving after a balanced lunch beats grazing on syrupy bites with no protein or fiber around.
Home Batch Tips For Better Balance
Pick Good Fruit
Fresh, firm gooseberries give you bounce after cooking and hold up during storage. Bruised fruit leaks juice early and soaks up more syrup later.
Cut Sugar, Keep Texture
Start at one part sugar to one part fruit by weight and adjust down a notch if you prefer a lighter set. A touch of lemon juice helps pectin set and brightens flavor, so you can shave the syrup without losing gloss.
Cook Just Enough
Simmer until the pieces turn clear and fork-tender. Overcooking darkens syrup and concentrates sugars. Shorter time protects aroma and keeps the bite pleasant, which naturally curbs over-serving.
How This Preserve Compares To Cousins
Compared with candy made from the same fruit, the preserve sits in a similar calorie band per 100 g, but the texture and moisture make servings feel larger. A spooned portion over yogurt stretches flavor farther than a handful of sugary cubes, so you usually eat less for the same taste hit.
Typical Ranges By Style (Label-Based)
| Style | Calories (per 100 g) | Added Sugar (per 100 g) |
|---|---|---|
| Lighter Syrup, Homemade | 240–270 kcal | ~55–65 g |
| Standard Jar, Store-Bought | 270–300 kcal | ~65–75 g |
| Jaggery-Based, Thick Syrup | 280–320 kcal | ~65–75 g |
Smart Portions And Everyday Use
If you enjoy it daily, pick a small ritual and keep it steady. A teaspoon of syrup and a thin slice after lunch is easier to live with than “saving up” for a large serving. The fruit’s tart core means you can trim sugar and still get plenty of flavor, especially when you pair it with tangy or salty foods.
Storage And Food Safety Basics
Unopened jars sit fine in a cool cupboard. Once opened, refrigerate and use a clean, dry spoon to avoid seeding the syrup with stray crumbs. If you see off smells, cloudiness that looks yeasty, or fizzing around the rim, bin it. Clean handling keeps texture snappy and the syrup clear.
How We Arrived At These Ranges
The figures reflect a mix of labeled products and recipe norms. Store labels cluster tight on calories and sugars because preserves are formula-driven, while home recipes swing wider. Heat reduces the famed vitamin C of raw fruit; shorter cooks preserve more. Treat this dessert as a small, sweet accent, and it fits neatly into most meal plans.