Amla Nutritional Value Per 100G | Crisp Facts Guide

Nutrition Q & A / By

Per 100 grams, fresh amla is low-calorie, fiber-rich, and exceptionally high in vitamin C, with values varying by variety and handling.

Amla Nutrition Per 100 Grams — Core Facts

Here’s the bird’s-eye view for fresh fruit. Energy stays low, carbs lean toward natural sugars with useful fiber, fat is negligible, and vitamin C is where this fruit shines. Reported values vary because cultivars differ and cutting, heat, or storage can trim antioxidants.

Nutrient Per 100 g Notes
Energy ~40–60 kcal Fresh fruit; some Indian datasets show ~36 kcal in select lots.
Carbohydrate ~10–15 g Mostly natural sugars plus organic acids.
Dietary Fiber ~3–5 g Soluble and insoluble mix; texture stays firm.
Protein ~0.5–1 g Minor contributor to daily needs.
Total Fat ~0.1–0.3 g Essentially fat-free.
Vitamin C ~200–700+ mg Large spread; cultivar and handling drive the swing.
Potassium ~150–300 mg Electrolyte support with a light sodium load.
Calcium ~20–50 mg Small boost; better from dairy or greens.
Iron ~0.2–0.5 mg Non-heme form; vitamin C helps absorption from meals.
Polyphenols High Gallic and ellagic acids feature prominently.

Why Numbers Differ Across Sources

Two things move the needle. First, genetics: Indian cultivars like Chakaiya and Banarasi don’t match one another on antioxidants. Second, handling: cutting, blanching, and long storage can reduce measured vitamin C. Peer-reviewed reviews report ~191–720 mg vitamin C per 100 g, which explains why some charts quote mid-range values while others list headline highs.

Method Snapshot: How Nutrition Is Measured

Food scientists run proximate analysis for moisture, ash, protein, fat, and carbohydrate, then assay vitamins and polyphenols with lab methods. That’s why two labs may report slightly different totals even from similar fruit; sample prep and instruments matter.

Practical Takeaways For Daily Eating

Portion Guide That Works

One small fruit weighs roughly 25–35 g once trimmed. A couple of fruits land you near 50–70 g; that already delivers a fiber nudge and a big chunk of daily vitamin C for most adults.

Ways To Add It Without Overdoing Sugar

  • Grate into chutney with ginger and a pinch of salt.
  • Toss chopped pieces into koshimbir-style salads.
  • Blend a few segments into buttermilk; strain if you want a smoother sip.

Vitamin C Context That Helps Decisions

Adult daily targets sit near 75–90 mg in many frameworks. That means a modest serving of this fruit can cover a day’s need with room to spare. If you want official ranges, use the vitamin C reference tables from the U.S. Office of Dietary Supplements.

How Form Changes The Numbers

Raw fruit gives you fiber plus the full tart punch. Juice keeps vitamin C high but loses fiber. Powders concentrate actives; labels vary widely, so per-teaspoon values depend on brand and drying method. Reviews and lab reports place fresh-fruit vitamin C across wide bands, while processed forms can slide lower or, in concentrates, hold strong.

Heat, Light, And Time

Vitamin C is water-soluble and sensitive to heat and long exposure to air. Quick cooking and minimal holding time preserve more of what you’re after. That’s one reason pickles and chutneys made with fresh pulp taste sharp and still tally meaningful antioxidants.

Compare Forms Side By Side

Use this compact grid to see what changes across common choices. Values are indicative per labeled serving and vary by brand or recipe.

Form Typical Per-Serving What Changes
Raw, 100 g ~40–60 kcal; ~3–5 g fiber; vitamin C ~200–700+ mg Whole-food matrix; tart; crunchy flesh
Fresh juice, 100 ml ~25–35 kcal; ~0–0.5 g fiber; vitamin C holds if fresh Fiber drops; watch added sugar in blends
Powder, 5–10 g Label-dependent; vitamin C often 50–300 mg Concentrated; easy to add to smoothies or curd

Minerals, Fiber, And Polyphenols

Fiber That Punches Above Its Weight

The flesh brings a few grams of fiber per 100 g, which helps meal satisfaction and supports regularity. Lab work on fruit and pomace shows dietary fiber is meaningful even at small portions.

Mineral Snapshot

Potassium sits in the low hundreds of milligrams per 100 g, with trace iron and a modest calcium bump. Pair the fruit with iron-bearing meals; the ascorbic acid supports absorption of non-heme iron from dals and greens. Select Indian datasets show calcium around the mid-double digits and iron below 1 mg per 100 g.

Polyphenols You’ll See Cited Often

Gallic acid and ellagic acid come up again and again in reviews. They ride along with tannins, giving the fruit that puckery feel. Broad reviews flag these compounds as major contributors to antioxidant behavior.

Evidence Touchpoints (What The Literature Says)

Large reviews in Food & Function summarize vitamin C across cultivars between ~191 and 720 mg per 100 g fresh fruit. Another set of reviews quotes similar bands and emphasizes how processing choices tilt the results. A university repository report even logged a specific lot at ~36 kcal and ~432 mg vitamin C per 100 g, underscoring why charts rarely agree to a single number.

Smart Shopping And Storage

Pick Good Fruit

Look for firm, bright green fruit with smooth skin and minimal bruising. Smaller specks are normal. Avoid pieces that feel soft or smell fermented.

Store For Retention

Refrigerate dry fruit in breathable containers. Cut right before use. If you blanch or candy it, expect measured vitamin C to shift lower compared with raw.

Serving Ideas That Keep The Nutrition

Quick Plates

  • Finely dice with cucumber, green chili, and cilantro; finish with rock salt.
  • Stir into raita to add tang without heavy dressing.
  • Whisk into honey-lemon water for a tart morning drink; strain if you prefer.

Batch Preps

  • Freeze grated pulp in ice-cube trays; drop a cube into seltzer or lassi.
  • Slow-cook murabba with gentle heat and short holding time to preserve brightness.
  • Dry thin slices in a dehydrator; dust with black salt for a snack.

Safety, Label Reading, And Sensible Use

Whole fruit is well tolerated for most healthy adults. If you use powders or supplements, check ingredient lists and serving sizes. Concentrates may push vitamin C intake high; daily targets are small, so more isn’t always better. For authoritative intake guidance, ICMR-NIN’s dietary guidelines and NIH ODS references are reliable anchors. ICMR-NIN dietary guidelines • NIH vitamin C tables.

FAQ-Free Wrap-Up You Can Use

Per 100 grams, this tart fruit stays light on calories, adds a handy fiber lift, and brings unusually large vitamin C numbers. Because cultivars and processing differ, aim for fresh, minimal-heat prep when you want the most from it. Keep portions simple, pair with iron-rich meals when you can, and let that bright bite do the rest.