Amla powder packs vitamin C, fiber, and polyphenols into a tart, versatile pantry booster.
Per Teaspoon
Per Tablespoon
Per 100 g
Smoothie Boost
- 1 tsp with yogurt
- Citrus or pineapple base
- Fresh ginger for warmth
Breakfast
Savory Finisher
- Pinch into dal
- Stir through raitas
- Toss on roast veg
Dinner
Warm Drink
- Cup of warm water
- Lemon and a dab of honey
- Stir just before sipping
Anytime
Amla Powder Nutritional Facts For Everyday Use
Think of this tart fruit powder as a compact way to add plant compounds and a citrus-like lift to breakfast bowls, drinks, and savory plates. You’ll see the most buzz around vitamin C, but the real value comes from the full package: modest calories, a thread of fiber, and tannin-rich polyphenols that stand up well in the kitchen.
Because drying methods and cultivars differ, numbers shift across brands. That’s normal with minimally processed fruits. Most labels land near 15 calories per teaspoon, with carbohydrate from natural sugars and pectin-type fiber. Vitamin C is the variable to watch; gentle drying helps, long storage hurts.
| Serving | Calories | Vitamin C (mg) |
|---|---|---|
| 1 tsp (≈5 g) | ~15 | 40–50 |
| 1 tbsp (≈10 g) | ~30 | 80–100 |
| 100 g | ~300 | 800–900 |
What’s Inside This Fruit Powder
Vitamin C, Front And Center
Vitamin C content is the headline, and it’s sensitive to heat, humidity, and time in storage. That’s why one jar might show a higher number than another. Aim to buy smaller packs you can finish within a few months and keep the lid tight. Use dry utensils between scoops for freshness. The daily value for adults sits at 90 mg; a teaspoon often reaches close to half of that depending on handling.
Fiber And Acids For Balance
The powder holds a small but useful amount of fiber. It’s not a replacement for vegetables or whole fruit, but it nudges a smoothie or yogurt in the right direction. Natural acids and tannins bring the tart snap and help balance sweet or rich foods.
Polyphenols Beyond Vitamin C
Beyond ascorbic acid, this fruit carries ellagitannins and other polyphenols reported in reviews. You’ll see names like emblicanin, punicafolin, and ellagic acid in research summaries, which track with the pleasantly puckery finish that cuts through heaviness.
How Much To Use, And When
Everyday Portion Ideas
For a daily routine, start with ½ teaspoon and see how you like the taste and tang. If you enjoy the sour punch, bump to a full teaspoon. Mix with citrus, pineapple, mango, or any creamy base. In savory cooking, a pinch finishes lentils, roasted cauliflower, or a quick chickpea salad. Keep portions modest, then adjust based on taste and recipe goals gradually.
Timing Tips
Vitamin C helps with iron absorption from plant foods. Stir a small dose into dishes that include beans, greens, or grains to get that cooperation.
Label Literacy For This Pantry Staple
Reading The Nutrition Panel
Most powders list a 5-gram serving. Calories sit low, sugars are naturally present, and sodium stays near zero. If your jar lists a much higher vitamin C number per teaspoon, check the best-by date and storage note; concentrated powders can vary, but handling matters.
Ingredient Statement And Quality Cues
Look for one ingredient: dried fruit powder. Third-party marks like USDA Organic or Non-GMO Project are common on reputable brands. A short freshness window and lot number are good signs that the packer tracks quality.
Kitchen Uses That Work
Brighten Drinks And Bowls
The sour edge pairs well with creamy textures. Blend with yogurt or kefir, blitz into a banana-pineapple smoothie, or sprinkle over overnight oats with a drizzle of honey.
Finish Savory Plates
Use a small pinch where you’d squeeze a wedge of lime. Dust on grilled corn, whisk into a quick raita, or toss with roasted potatoes right before serving.
Back-Pocket Recipes
Quick tonic: warm water, 1 tsp powder, ginger slice, and lemon. Five-minute chutney: mashed avocado, chopped coriander, green chilli, a squeeze of lemon, and a scant ½ tsp powder for twang.
Storage, Shelf Life, And Safety
Keep The Good Stuff Intact
Light, heat, and moisture chip away at ascorbic acid. Store airtight, in a cool cupboard, and away from the stove. Scoop with a dry spoon to avoid clumping and nutrient losses.
Who Should Be Careful
Anyone managing kidney stones or low-iron conditions should speak with a clinician about dosing because tannins and organic acids can interact with absorption and stone risk. If you take medications that need neutral stomach conditions, give your dose a different time slot.
How It Compares To Other Vitamin C Options
Plenty of foods hit strong vitamin C numbers. Bell peppers, oranges, kiwi, and broccoli all deliver. The powder’s advantage is convenience and the tart flavor that fits in sweet or savory recipes. The trade-off is variability across brands and storage-related drops.
| Food | Serving | Vitamin C (mg) |
|---|---|---|
| Red bell pepper, raw | ½ cup | ~95 |
| Orange | 1 medium | ~70 |
| Kiwi | 1 medium | ~64 |
| Broccoli, cooked | ½ cup | ~51 |
| Amla powder | 1 tsp | ~40–50 |
Nutrient Caveats And Bioavailability
Numbers on labels are measured under controlled conditions. Real kitchens add variables. Oxygen, light, and heat shave vitamin C. A quick stir into cool liquids keeps more of it intact than a long simmer. If you do simmer, add the powder near the end.
Tannins in this fruit can bind to iron. That sounds scary, yet in mixed meals the net effect depends on the full plate. Pair the powder with beans and greens plus a splash of lemon and you still come out ahead on iron uptake. If your clinician monitors iron closely, bring the jar to your next visit and share the per-teaspoon number on the label.
People with sensitive stomachs sometimes feel sour foods more. Start small, take with food, and sip water. If you notice discomfort, dial back the amount or switch to every other day.
Allergen And Dietary Fit
This fruit powder is naturally vegan and gluten-free. Reputable makers grind only the fruit, with no sweeteners, fillers, or anti-caking agents. If you have severe allergies, choose products from facilities that publish allergen controls and batch testing, and contact the brand if you need written confirmation.
The flavor rides well in low-sugar patterns because a tiny dose brightens recipes without added sweetener. If you track carbs, a teaspoon adds a few grams, which usually fits into a balanced day with vegetables, pulses, and whole grains.
Seven Simple Ways To Use It This Week
Quick Ideas
- Whisk ½ tsp into lemon-ginger water after breakfast.
- Blend 1 tsp with banana, pineapple, and yogurt.
- Stir a pinch into green chutney for extra tang.
- Shake with olive oil, mustard, salt, and pepper for a bright dressing.
- Dust apple slices, or mix into cottage cheese for a tart snack.
How We Built This Nutrition Snapshot
For the calorie and vitamin C ranges in the first table, we reviewed multiple brand panels that list 15 calories per 5 grams and around 40–50 mg of vitamin C per teaspoon. That math scales to the tablespoon and 100-gram rows. The vitamin C comparison table draws from a widely cited government fact sheet that lists bell pepper, orange, kiwi, and broccoli values by serving size. Handling tips follow the same source’s notes on how storage and heat reduce ascorbic acid.
Take-Home Planner
Pick a serving that fits your day. If your goal is around 75–90 mg vitamin C from all foods, then one teaspoon covers a big slice. Round out the rest with colorful produce at meals and snacks. Keep a small jar within reach on the counter to remind you to use it, and store the bulk pack sealed in a cool spot.