Amla Nutrition Facts Vitamin C | Tangy Power Trio

Amla nutrition: 200–900 mg vitamin C per 100 g, with low calories, solid fiber, and punchy polyphenols.

Why This Fruit Punches Above Its Weight

Amla is tiny, tart, and dense with protective compounds. The standout is ascorbic acid in a very broad range per 100 g of edible portion. Alongside that sit tannins and other polyphenols that help shield the vitamin from rapid loss. That pairing is why cooks can grate it into relishes or simmer quick chutneys and still get value from a small serving.

Calories stay low, fiber holds steady, and the flavor brings a bright snap that lifts savory plates and sweets. Many shoppers use the fruit fresh in season, then lean on dried slices or powder when markets run out. Each form has trade-offs, which we’ll map out below so you can pick the best route for your pantry and your taste.

Amla Vitamin C Facts And Daily Needs

How much do you actually need each day? Adult targets land at roughly 75–90 mg, with a 2,000 mg upper level for general safety. Those numbers come from the U.S. Office of Dietary Supplements and help frame portions in a practical way. One modest fruit can already provide a handy share toward that goal when fresh and handled with care, while a tablespoon of a good powder blend can round out breakfast on a busy morning. See the official vitamin C RDAs for full age and life-stage details.

Quick Nutrition Snapshot (Per 100 g)

Nutrient	Amount	Notes
Vitamin C	200–900 mg	Range varies by variety and handling; fresh trends higher
Calories	~44–58 kcal	Low-energy fruit, helpful for light meals
Fiber	~3–5 g	Mostly insoluble; aids fullness
Carbohydrate	~10–15 g	Natural sugars + organic acids
Potassium	~180–300 mg	Supports fluid balance
Polyphenols	Noted high	Tannins and gallic acid among reported compounds

What Drives The Vitamin Range

Ranges this wide raise eyebrows. The fruit is sold under several cultivars, harvested at different ripeness stages, and shipped with mixed cold-chain control. All of that changes ascorbic acid retention. Dehydration methods matter, too. Freeze-drying tends to hold more of the original value, while long oven cycles or sun exposure shave grams off the tally. Peer-reviewed work on aonla documents that spread, with dehydrated pulp showing strong numbers on a dry-weight basis and fresh pulp landing in the familiar 200–900 mg/100 g band.

Kitchen habits also play a part. Cutting and holding pieces on a warm counter lets air nibble away at the vitamin. A quick rule that works: cut close to serving, add acidic partners like lemon or lime when you can, and stash leftovers cold in a sealed jar.

Fresh, Powder, Or Preserved: Pick The Form That Fits

Fresh Fruit

When you can find crisp, bright green fruit, you get the most dependable vitamin C payoff. Rinse, slice off wedges, and pair with a pinch of salt and chilli. Grated pulp vanishes into cabbage slaws, coconut chutneys, and raita. The taste is sharp, so a little goes a long way.

Powder

Good powders capture a lot of the goodness with better shelf life. A teaspoon in water or a smoothie is simple, and the format travels easily. Look for freeze-dried or low-heat dried products with batch testing for ascorbic acid. Storage counts: keep it sealed, cool, and away from light.

Sweetened Or Pickled

Slices in syrup or classic murabba please a sweet tooth. You still pick up some vitamin C and plenty of flavor, but sugar raises energy and long cooking trims potency. Treat these as small treats or use a few chopped pieces to spark a bowl of yogurt or oats.

Serving Ideas That Respect The Nutrition

Breakfast

Blend a fast drink with water, mint, a tiny bit of jaggery, and a spoon of powder. Or scatter thin fresh shavings over a sprouted-moong bowl with cucumber and black pepper. Both options bring brightness without heavy prep.

Lunch

Toss grated pulp into a carrot-coconut salad. A squeeze of lemon helps tone the sharpness and pairs with mustard seeds tempered in a teaspoon of oil. If you keep a jar of quick chutney, smear a little inside wraps with paneer or chickpea patties.

Dinner

Fold minced fruit into a tomato-onion base right at the end so the heat doesn’t linger. The tang lifts dals and dry stir-fries. A spoon of powder whisked into a yogurt drizzle also works over roasted cauliflower or air-fried okra.

How Much Is Enough

You don’t need much to meet daily targets. With a decent fresh batch, two small fruits can meet or exceed the average adult RDA. On days when only powder is on hand, one to two teaspoons often covers the gap when the label states robust ascorbic acid content. People with sensitive stomachs may prefer smaller, more frequent amounts with meals.

Label Literacy For Powders

Turn the pouch over and read the fine print. Look for an independent test line for vitamin C per serving, a clear drying method, and a harvest date within the last year. Skip blends that hide behind “proprietary” lines or offer only extract ratios without a vitamin figure. If the maker cites gentle drying and airtight packaging, that’s a good sign.

Cooking Tips To Keep The Good Stuff

Cut Late

Slice right before eating or adding to a dish. This trims air contact time and helps preserve delicate nutrients.

Add Toward The End

Stir grated fruit into hot dishes right before you switch off the flame. Carryover warmth is plenty for melding flavors.

Balance With Acid

Lemon, lime, or tamarind lend acidity that pairs nicely with the flavor and can moderate browning in grated mixes.

Evidence Corner: What The Literature Says

Multiple reviews on Emblica officinalis report very high ascorbic acid in the edible portion, frequently twice or more than many common fruits. Reported numbers land across 200–900 mg per 100 g, and dehydrated forms on a dry-weight basis can shoot even higher. The wide band stems from cultivar spread and processing, not from a single lab artifact. These summaries align with traditional kitchen experience: the fruit holds its bright taste, and careful prep keeps that edge.

To set your daily target in context, federal guidance for adults sits near 75–90 mg with a prudent 2,000 mg ceiling. Those figures are helpful when you’re comparing a fresh handful, a teaspoon of powder, or a few preserved bites. If you’re pregnant, lactating, or managing a medical condition, use the detailed tables from the Office of Dietary Supplements to match your stage and talk with your clinician if you plan to stack supplements with food sources. Official reference: NIH vitamin C RDAs.

Form-By-Form Vitamin C Comparison

Form	Typical Vitamin C (per 100 g)	What Affects It
Fresh fruit	200–900 mg	Cultivar, ripeness, time from harvest, storage
Freeze-dried powder	250–600 mg	Drying temp, light exposure, airtight storage
Sweetened dried or murabba	50–150 mg	Cooking duration, added sugar, shelf time

Safety, Tolerance, And Smart Pairings

Food forms are friendly for most people. Large boluses of ascorbic acid can loosen stools, so spread intake through the day if you’re sensitive. Pair with iron sources like lentils to help absorption. If you take anticoagulants or have a history of kidney stones, discuss dose and form with your care team before adding concentrated powders. These are standard nutrition guardrails echoed by the Office of Dietary Supplements.

Buying, Storing, And Staying Fresh

Fresh Fruit

Pick firm, unblemished fruit with a glossy green hue. Keep refrigerated in a breathable bag. Use within a week for the best snap and nutrition.

Powders

Choose opaque pouches or jars with tight lids. Keep them cool and out of direct light. Mark the open date with a pen so you remember when to rotate the stock.

Preserved Jars

Scan the ingredient list for sugar content and serving size. Treat a spoonful like a condiment that brightens a plate, not a daily staple.

Practical Portions That Hit The Mark

Here are handy portions that line up with daily needs without going overboard:

Breakfast Boost

One small fruit with salt and chilli, or 1 tsp powder in water. Pair with a protein source to steady hunger.

Midday Lift

Grated pulp folded into a cup of curd with cumin and cucumber. A few roasted peanuts add crunch.

Evening Touch

A light drizzle of yogurt with a pinch of powder over roasted veggies. That tang wakes up the plate when you want a clean finish.

Bottom Line That Helps You Act

Amla earns its spot for everyday cooking and quick nutrition. The vitamin C content is high by any standard, the calorie count stays low, and the flavor is bold enough to transform simple meals. Keep some fresh fruit in season, a decent powder for weekdays, and a small jar of preserved slices for treats. With those on hand, meeting daily needs becomes easy work.

For lab-based ranges on the fruit itself, see this open-access summary of aonla composition with reported 200–900 mg per 100 g values: physiochemical and nutritional composition.