Amla Nutrition Per 100G | Facts, Uses, Tips

Per 100 g, amla (Indian gooseberry) delivers ~44–60 kcal, ~10–14 g carbs, 3–5 g fiber, and exceptionally high vitamin C.

Amla Nutrients Per 100 Grams: What To Expect

Think of amla as a tart, water-rich fruit with notable fiber and an exceptional vitamin C payload. Per 100 grams, energy usually sits in the mid-40s to low-60s kcal. Carbohydrate falls near the low teens, while fat is negligible and protein is minimal. Micronutrients vary by cultivar and handling, yet one pattern holds steady: the vitamin C content is unusually high for a fresh fruit.

Values swing because the fruit’s stage of ripeness, growing region, and storage all matter. Long trips and higher temperatures shave off vitamin C, and cutting or juicing invites more loss over time. That’s why two baskets bought a week apart can show different numbers even when they look the same.

Why 100-Gram Numbers Don’t Always Match

Public datasets and lab reports don’t test the same sample. Some list a range for vitamin C; others present a single reading. In practice, fresh amla often lands between 400 and 600 mg vitamin C per 100 g, with some lots above or below that band. Plan with a range, then use your own prep method to keep more of that vitamin intact.

At-A-Glance Nutrition Table (100 G)

This table captures the common figures shoppers look for. It’s a snapshot for raw fruit. Processing will change the picture.

Nutrient	Amount	Notes
Energy	~44–60 kcal	Low for a fruit serving.
Carbohydrate	~10–14 g	Mostly simple sugars plus fiber.
Fiber	~3–5 g	Natural pectin adds body.
Protein	~0.5–1 g	Modest.
Fat	<0.5 g	Trace.
Vitamin C	~400–600+ mg	Range reflects cultivar and handling.
Calcium	~20–50 mg	Small help toward daily needs.
Iron	~0.3–1.2 mg	Non-heme; absorption varies.
Potassium	~180–220 mg	Similar to many berries.
Water	~85–90 g	High moisture fruit.

How To Keep The Numbers High At Home

Buy Smart

Pick firm, heavy fruit with bright green skin and minimal bruising. Softer berries tend to be older and may carry lower vitamin C. Smaller blemishes are fine for chutneys, yet raw snacking favors the snappier pieces.

Store With Care

Chill promptly. Cold slows oxidation that eats into vitamin C. Keep whole fruit in a breathable bag in the crisper drawer. If you slice ahead, cover and refrigerate; use within a day.

Prep To Protect Vitamin C

Cut right before eating. If you grate for raita or salad, add lemon or lime to limit browning. Gentle heat trims vitamin C; fast sauté beats long simmering. Pressure cooking and candying push losses further, so enjoy those as treats.

Serving Ideas That Hit The 100-Gram Reference

Snack Plate

De-seed, slice into thin wedges, and sprinkle a pinch of salt and chilli powder. You’ll get the texture snap and most of the vitamin C.

Quick Raita

Grate 100 g, fold into thick curd with roasted cumin and chopped coriander. Chill ten minutes for the flavors to settle.

Blender Shot

Blend 100 g fresh pulp with water, strain lightly, and sip right away. Waiting on the counter dulls the vitamin C hit.

Comparing Forms: Fresh, Juice, Powder

Every form has a use case. Fresh fruit wins for vitamin C retention per 100 g. Juice delivers convenience, yet time and light reduce C if it sits. Powder varies widely; some brands test and fortify, others rely on gentle drying to keep the native content. Always read labels and look for lots where testing is disclosed.

Label Smarts For Packaged Options

Look for serving size and vitamin C per serve. If the brand lists only “% Daily Value,” do the math by the usual 90 mg reference for adults. A 100% DV claim translates to ~90 mg per serving. Check added sugar when you pick candy or murabba; higher sugar lifts calories and may crowd out fiber.

Practical Portions And Vitamin C Payoff

Not everyone eats 100 g at once. The grid below maps common portions to the same nutrient lens so you can plan meals with a clear idea of what you’re getting.

Form & Portion	Vitamin C (mg)	Calories (kcal)
Fresh wedges (50 g)	~200–300	~22–30
Fresh pulp shot (100 ml)	~150–250	~25–35
Powder (5 g in water)	~60–200*	~15–20
Dried pieces (30 g)	~60–120	~80–120**
Murabba syrup piece (35 g)	~40–80	~120–160**

*Brand-tested ranges differ; heat during drying and storage time matter. **Sugar content varies widely by recipe.

How This Fruit Fits Into A Day

One 50–100 g serving can cover a big share of daily vitamin C for most adults. The fiber helps with fullness and supports regularity. The calorie load stays modest even when you enjoy it whole. If you shift to sweetened candy, calories climb fast, and the vitamin advantage narrows.

Pairing Ideas

Match fresh slices with roasted peanuts and cucumber for a crunchy koshimbir-style salad. Add grated amla to cabbage stir-fries at the end of cooking to keep the fresh bite. Stir a teaspoon of powder into a bowl of curd with salt and cumin when fresh fruit is out of season.

How Datasets And Lab Numbers Line Up

Food composition tables report averages from tested samples. For Indian produce, the long-running national compendium remains the standard reference. It places amla among the richest vitamin C foods, with values that readily cross several hundred milligrams per 100 g in fresh form. Modern reviews echo that spread and explain the drivers: cultivar, climate, maturity, and processing.

When you compare labels or blogs, focus on the test basis. Raw fruit per 100 g is not the same as dehydrated powder per 100 g. Powder packs water loss into a smaller mass, yet heat and storage can still drop vitamin C unless drying was gentle and packaging is tight.

Safe Use And Sensible Limits

Whole fruit suits most people as part of an everyday menu. If you’re on iron supplements, spacing amla and your tablet can help with comfort. Anyone with kidney stone concerns should talk to a clinician about total dietary oxalate. Packaged candy can be sticky for teeth; rinse or follow with plain water.

Cooking And Vitamin C Loss: What To Expect

Quick Heat

Fast stir-fries keep more vitamin C than slow simmering. Add grated amla near the end for brightness without a big hit to the numbers.

Drying

Sun-drying can be gentle or harsh depending on temperature and time. Shade-drying tends to be milder. Oven-drying on low settings saves more C than hotter cooks. Commercial powders vary; some use low-temperature dehydration and pack under nitrogen.

Candying And Pickling

Sugar-rich syrups and long soaks shave off vitamin C yet add shelf life and a pleasant bite. Quick pickles keep more vitamin C than long boils; raw pickles keep the most.

Reliable Numbers You Can Use At The Table

Plan around a practical range for raw fruit per 100 g: calories in the mid-40s to low-60s, carbohydrates around the low teens, fiber near 3–5 g, and a vitamin C range clustered around the high hundreds of milligrams. If you need a single planning figure for vitamin C, 500 mg per 100 g is a fair middle-of-the-road anchor for fresh, firm fruit bought and eaten promptly.

Where To Check Authoritative References

National food tables group amla with top vitamin C sources and explain how growing and processing change outcomes. For deeper reading, see the Indian food composition compendium and modern summary papers that compile measurements from multiple labs. Mid-article placement is a handy spot to keep those references near your first table while you read recipes or plan portions.

Cooking, Storing, And Serving—Quick Checklist

Buy

• Firm, heavy, bright green fruit.
• Skip pieces with deep brown patches for raw prep.
• Seasonal fruit often tests higher for vitamin C.

Store

• Refrigerate whole fruit in a breathable bag.
• Use cut pieces within a day; cover well.
• Keep powder sealed, away from heat and light.

Serve

• Slice or grate right before eating.
• Add citrus or curd to cut the sharpness.
• Use quick heat when cooking.

A Note On External Data

Large tables and reviews track amla’s vitamin C across a wide band. That’s normal for a plant food with many cultivars and different post-harvest paths. When you want the best number at home, handle it like a delicate herb: chill it, cut late, and eat soon after prepping. Midday snacks and quick salads make the most of the fruit’s bite and its standout vitamin C profile.

For deeper composition figures on Indian foods, the IFCT 2017 tables are the national reference for raw produce and common preparations. A modern summary of typical ranges across studies appears in this Pharma Innovation review, which collates values from different labs and cultivars.