Per 100 grams, raw amla (Indian gooseberry) delivers low calories, fiber, and exceptionally high vitamin C, with values that vary by variety.
Lower End (Vit C)
Mid Range (Vit C)
High End (Vit C)
Fresh Slices
- Quarter just before eating
- Keep contact with air short
- Chill; add salt or chili
Raw
Quick Juice
- Blend with cold water
- Short blend; drink soon
- Skip long counter time
Cold drink
Powder Or Pickle
- Drying and heat cut vitamin C
- Add powder to cold foods
- Make small refrigerated batches
Processed
Amla Nutrition Per 100 Grams — What The Numbers Mean
Think of amla as a tart, low-energy fruit with standout micronutrients. Across surveys and lab work, raw edible portions average roughly 40–60 kcal per 100 g, with carbohydrates around 10–14 g, protein near 1 g, fat under 1 g, and dietary fiber in the 3–5 g band. Vitamin C shows the biggest swing across varieties and handling, landing anywhere from the mid-200s to above 600 mg per 100 g.
At-A-Glance Nutrition Table (Per 100 G, Raw)
| Nutrient | Amount | Notes |
|---|---|---|
| Energy | ~44–60 kcal | Low energy fruit |
| Carbohydrate | ~10–14 g | Mostly natural sugars + fiber |
| Protein | ~0.8–1.0 g | Trace amount |
| Total Fat | ~0.3–0.6 g | Very low |
| Dietary Fiber | ~3–5 g | Helps with fullness |
| Vitamin C | ~250–600+ mg | Varies by cultivar and storage |
| Calcium | ~20–30 mg | Modest |
| Iron | ~0.3–1.2 mg | Depends on sample |
| Potassium | ~190–220 mg | Similar to many fruits |
Why Vitamin C In Amla Swings So Widely
Different cultivars carry different ascorbic acid loads. Harvest stage, exposure to air, and heat also matter. Published work shows raw fruit above 600 mg per 100 g in select lots, while retail averages can be far lower due to time in transit and prep losses. That gap explains why two sources can claim very different figures yet both be correct for their samples.
To keep more of that ascorbic acid, prep close to eating. Slice just before serving, use chilled storage for short periods, and skip prolonged heating. Light pickling or chutney making still tastes great, but it won’t match the punch you get from fresh slices.
How Amla Compares To Other Fruits (Vitamin C, Per 100 G)
Here’s a quick context chart using widely reported values for common fruits. It shows why this sour berry tops most everyday options for vitamin C density.
| Fruit | Vitamin C (mg) | Takeaway |
|---|---|---|
| Amla (raw) | ~250–600+ | Among the richest natural sources |
| Guava | ~200–230 | Another powerhouse |
| Kiwi | ~90–93 | High for a sweet fruit |
| Orange | ~50–60 | Classic baseline |
| Lemon | ~50–53 | Comparable to orange |
Serving Ideas That Keep The Good Stuff
Fresh Prep Wins
Quarter the fruit, remove pits, and sprinkle a pinch of salt or chili. The crisp bite stays intact and vitamin C stays higher. For salads, pair amla with cucumber, grated carrot, and a simple lime dressing. The tart edge wakes up mild ingredients.
Quick Drinks At Home
Blend peeled segments with cold water and a few mint leaves. Keep blending time short, and drink soon after making. Long stands on the counter dull the tang and chip away at ascorbic acid.
Chutney, Pickle, Or Murabba
These are classic, tasty uses. Expect some vitamin C loss with heat and time. Use smaller batches and refrigerate. Treat these as flavor adds, not your only source of the vitamin.
Macronutrients And Satiety
Amla sits in the low-calorie bracket. The mix of water and fiber makes it handy for snacks where you want volume without much energy. The carbs come mostly from natural sugars, while protein and fat stay near trace levels. That balance pairs well with protein-rich sides like yogurt or chana to round out a small meal.
Minerals And Plant Compounds
Beyond vitamin C, the fruit offers small amounts of calcium, potassium, and iron. You also get polyphenols and tannins, which give that familiar astringent feel. Those compounds contribute to the fruit’s sharp taste profile and may add to overall antioxidant capacity in mixed diets.
Buying And Storing Smart
Picking Fresh Fruit
Look for firm, glossy, pale-green berries without bruises. Softer fruit often means a longer supply chain or time on the shelf. Firm fruit gives a better crunch and holds nutrients better during short storage.
Storage Routine
Refrigerate uncut fruit in a breathable bag. Aim to use within a few days. Once sliced, cover and chill, and finish the portion the same day. Avoid prolonged warm counters and strong light.
Powders And Packaged Juice
These formats are convenient, yet content varies. Drying and heat lower vitamin C. If you use powder, add it late to cold foods. For bottled juice, check the ingredient list and pick options without heavy sweeteners.
Practical Portions
Per 100 g, you get a bright hit of tartness and a lot of vitamin C for minimal energy. For daily eating, 50–100 g works well in salads or as a side with lunch. If you’re sensitive to sour foods, start with smaller amounts and pair with yogurt, coconut, or other mellow items.
Method Notes And Sources
Numbers in this guide reflect raw edible portions measured in Indian laboratory work and public nutrition databases, with wide variation acknowledged. Mid-scroll links point to the official overview of the Indian Food Composition Tables from ICMR-NIN and the U.S. NIH vitamin C fact sheet covering storage and cooking loss cues. Where studies report high values for select cultivars, that reflects local harvests and fresh handling rather than a universal average.
Need a deeper dive into vitamin C handling? Mid-page you’ll find links to IFCT 2017 and the NIH health professional sheet.