Amla nutrition covers high vitamin C, light calories, and steady fiber, with values changing by form and serving size.
Lower Range
Typical
Upper Range
Raw Pieces
- Slice just before serving
- Keep chilled for better retention
- Pair with lentils or greens
Best C
Fresh Juice
- Blend, then drink soon
- Fiber falls once juiced
- Add ginger or lime
Quick Sip
Dry Powder
- 2–5 g in yogurt
- Store sealed and dry
- Potency varies by brand
Travel-Ready
Meet the tart fruit that brings a big dose of vitamin C with a tiny calorie load. You will see numbers shift by variety and handling, so this guide keeps the figures honest and practical. We translate lab values into everyday portions, list common forms, and give smart prep tips that keep the good stuff intact.
| Nutrient | Amount | What It Means |
|---|---|---|
| Calories | ~58 kcal | Light energy; easy to fit into any day. |
| Vitamin C | ~600 mg | Very high range reported; variety and storage matter. |
| Fiber | ~3–7 g | Filling; supports regularity. |
| Carbohydrate | ~14 g | Mainly natural sugars plus fiber. |
| Protein | ~0.5 g | Trace amount. |
| Fat | ~0.1 g | Negligible. |
| Calcium | ~50 mg | Modest support for bone health. |
| Iron | ~1.2 mg | Small boost; pair with vitamin C for absorption. |
Amla Nutrition Facts And Daily Value Context
Per 100 g, raw pulp often sits near 58 kcal with a standout vitamin C load that can span a few hundred milligrams up to the upper hundreds. Indian composition tables list about 600 mg per 100 g along with modest calcium and iron. A scholarly summary echoes the same energy figure with similar macros and minerals. That range comes from cultivar, ripeness, and post-harvest handling, so treat numbers as bands rather than a single fixed point.
How do those figures stack up against daily needs? Adult vitamin C targets often sit near 75–90 mg a day in many references. That means a generous serving of this fruit can meet the full day’s target with ease. People who smoke may need a bit more. If you are following Indian guidance, the latest RDA report from ICMR-NIN sets values by age, sex, and life stage, which lands in a similar band. These context lines help you plan portions without getting lost in decimals.
Where The Numbers Come From
The snapshot above draws on the Indian Food Composition Tables and a classic nutrient profile summary that lists 58 kcal, light fat, trace protein, and mineral traces with a strong vitamin C reading. Both sets show wide bands for vitamin C, and both point out that storage and heat trim the figure. For a clear primer on needs and safe upper levels, see the vitamin C fact sheet. For raw composition values measured across Indian regions, see the Indian Food Composition Tables.
Smart Prep Tips That Protect The Good Stuff
Vitamin C is water-soluble and sensitive to air, light, and heat. Quick handling keeps more in the bowl. Cut just before serving. Store whole fruit in the fridge, then slice what you need. If you cook it, add near the end and keep the heat short. When blending, limit standing time; the froth exposes more surface area to air.
Acidic additions can help with browning, so a squeeze of lime or a bit of tamarind in chutney can keep color bright. Pairings also matter. A handful of peanuts or a spoon of yogurt smooths the tart edge and turns a snack into a tidy mini meal. For iron-rich meals like lentils or greens, a side of this fruit can aid iron uptake.
Common Forms And What To Expect
You will find it fresh, as a sweet preserve, as juice, and as dry powder. Fresh pulp keeps the vitamin value highest. A sweet preserve carries more sugar and fewer heat-sensitive nutrients, yet it suits those who want a milder bite. Juice lands in the middle: quick to finish, but it loses fiber and can lose vitamin C as it sits. Powder is handy for travel and smoothies; pick sealed packs, keep them dry, and note that potency varies by brand and storage.
Serving Ideas, Portions, And Comparisons
| Form | Typical Serving | Notes |
|---|---|---|
| Fresh wedges | 50–100 g | Highest vitamin C per gram; keep raw when possible. |
| Fresh juice | 120–200 ml | Drink soon after blending; fiber drops in juice. |
| Dry powder | 2–5 g | Potent; mix into yogurt or smoothies; store airtight. |
| Sweet preserve | 25–40 g | More sugar; enjoy as a condiment. |
Buying, Storage, And Safety
Pick firm fruit with glossy skin. Small blemishes are fine; deep soft spots are not. Rinse well, then pat dry before slicing. Whole fruit keeps better than cut fruit. In the fridge, whole fruit holds up for days; once cut, use within a day for the best vitamin C. For powder, choose a dated pack from a known maker and keep the lid tight to limit moisture.
Allergies are uncommon, yet anyone can react to a new food. Start with a small amount the first time. The fruit is tart and can feel astringent, so pair with a meal if your stomach is sensitive. If you manage kidney stones, mind total vitamin C from all sources and talk to your care team if you use supplements; food sources are easy to tally and adjust.
How It Fits Into A Day
Think of this fruit as a bright accent you can add to breakfast, lunch, or snacks. A few raw wedges with a dal lunch add zip and iron support. A quick blender juice with ginger is a fast pick-me-up. Powder folds into lassi, oatmeal, or smoothie bowls. The calorie hit stays low while flavor stays bold.
For athletes, a small serving after training pairs vitamin C with water and light carbs. For busy days, a jar of sweet preserve can live in the fridge as a spoonable finisher after meals. If you track daily targets, one generous raw serving can meet most vitamin C needs in one go while leaving room for the many other fruits and greens that round out your plate.
Quick Answers To Common Questions
Is One Small Fruit Enough For Daily Vitamin C?
Often yes. A modest raw portion can meet or exceed common daily targets for adults, even when you account for some loss from handling.
Does Cooking Ruin The Value?
Heat trims vitamin C. Short heat and late addition soften the loss. Many cooks finish dishes with a small raw garnish to keep flavor and value up.
What About Sugar?
Fresh pulp carries natural sugars within a small calorie budget. Sweet preserves add sugar by design, so treat them like a condiment.
Make The Most Of Every Bite
Keep a simple plan: buy fresh, store cold, and slice just before serving. Use short heat or add near the end when cooking. Rotate forms through the week so you get fiber, big vitamin C days, and easy sips when time is short. With a little timing and smart pairings, you get bright taste and tidy nutrition without fuss.