Amla Nutritional Value Per 100G: Complete Macronutrient Breakdown

Amla (Indian gooseberry, Phyllanthus emblica) provides approximately 600 mg Vitamin C per 100 g of fresh fruit - the highest Vitamin C concentration of any commonly consumed Indian fruit, and 10-20 times more than oranges (53 mg/100g). According to the ICMR Indian Food Composition Tables 2017, amla also provides 58 kcal of energy, 13.7 g of carbohydrates, 3.4 g of dietary fibre, 0.5 g of protein, 50 mg of calcium, and 1.2 mg of iron per 100 g of fresh fruit. Beyond these standard macronutrients, amla contains an exceptional array of polyphenolic antioxidants (gallic acid, ellagic acid, emblicanin A and B, and hydrolysable tannins) that give it one of the highest ORAC (Oxygen Radical Absorbance Capacity) values of any fruit tested globally.

Table of Contents

1. Complete Macronutrient Profile per 100g

2. Complete Micronutrient and Vitamin Profile

3. Phytochemical and Antioxidant Profile

4. Amla vs Other Vitamin C Sources - Comparison

5. Amla in Different Forms - Nutritional Changes

6. How Amla's Nutrients Benefit Your Body

7. How Much Amla to Eat Daily

8. Frequently Asked Questions

Complete Macronutrient Profile per 100g

Per 100g of fresh amla fruit. Source: ICMR IFCTs 2017.

Calorie context: At only 58 kcal per 100g (approximately 2 medium amlas), amla is one of the lowest-calorie fruits that delivers the highest Vitamin C. One amla (approximately 40-50g) provides 250-300mg Vitamin C at only 23-29 kcal. This calorie-to-Vitamin-C ratio is unmatched by any other common fruit.

Complete Micronutrient and Vitamin Profile

Per 100g fresh amla. Source: ICMR IFCTs 2017.

The Vitamin C story: Amla's ~600mg Vitamin C per 100g is extraordinary. To put this in perspective: you would need to eat 1.1 kg of oranges (53mg/100g), 1.5 kg of sweet lime/mosambi (40mg/100g), or 850g of guava (71mg/100g from ICMR data for the Lucknow variety) to get the same Vitamin C as 100g of fresh amla.

Phytochemical and Antioxidant Profile

This is where amla truly distinguishes itself from other fruits. Beyond standard vitamins and minerals, amla contains an exceptional concentration of polyphenolic antioxidants.

Why Amla's Vitamin C is more effective than synthetic: Amla's Vitamin C exists in a complex matrix with gallic acid, ellagic acid, emblicanins, and tannins. Published research suggests this natural matrix improves Vitamin C bioavailability and stability compared to isolated ascorbic acid supplements. The polyphenols in amla also have independent antioxidant effects that multiply the total antioxidant protection beyond Vitamin C alone.

Amla vs Other Vitamin C Sources - Comparison

Amla dominates: At 10.3 mg Vitamin C per calorie, amla delivers 5-10 times more Vitamin C per calorie than any other common fruit. It is also among the cheapest per-milligram Vitamin C sources when in season (October-February).

Amla in Different Forms - Nutritional Changes

How Amla's Nutrients Benefit Your Body

How Much Amla to Eat Daily

FAQs

Q1. What is the nutritional value of amla per 100g?
Per 100g fresh amla (ICMR IFCTs 2017), approximately 600mg Vitamin C (highest of any common Indian fruit), 58 kcal energy, 13.7g carbohydrates, 3.4g dietary fibre, 0.5g protein, 0.1g fat, 50mg calcium, 1.2mg iron, and 198mg potassium. Beyond these standard nutrients, amla contains exceptional polyphenolic antioxidants including gallic acid (0.5-2.0g/100g), ellagic acid, emblicanin A and B, and hydrolysable tannins (10-15% of dry weight).

Q2. How much Vitamin C is in amla?
Approximately 600mg per 100g of fresh fruit (ICMR IFCTs 2017). This is 10-20 times more than oranges (53mg/100g), 8 times more than the guava Lucknow variety (71mg/100g), and 10 times more than kiwi (93mg/100g on a per-100g basis). One medium amla (40-50g) provides 250-300mg Vitamin C, 6-7 times the ICMR RDA of 40mg.

Q3. Is amla good for immunity?
Yes - amla is one of the best natural immunity boosters available. Its 600mg Vitamin C per 100g stimulates white blood cell production, enhances neutrophil function, and supports the body's first-line immune defence. The gallic acid and emblicanins add independent anti-inflammatory and antioxidant protection. Ayurveda classifies amla as a rasayana (rejuvenator) and it is the primary ingredient in Chyawanprash.

Q4. Can I eat amla daily?
Yes - 1-2 fresh amlas (40-100g) daily is safe and beneficial for most adults. The Vitamin C in amla is water-soluble; excess is excreted through urine. There is no toxicity risk at food-level consumption. However, amla's sour and astringent taste may cause mild stomach discomfort in some individuals if eaten on a completely empty stomach - consume with or after breakfast if sensitive.

Q5. Is amla better than an orange for Vitamin C?
Yes - significantly. Amla provides approximately 600mg of Vitamin C per 100g versus an orange's 53mg - more than 11 times the concentration. Additionally, amla's Vitamin C exists in a polyphenol matrix (gallic acid, emblicanins) that may improve its bioavailability and stability compared to orange's simpler Vitamin C profile. Amla is also cheaper (Rs 5-15/100g in season versus Rs 10-25/100g for oranges).

Q6. Does cooking destroy amla's Vitamin C?
Partially - Vitamin C is heat-sensitive. Fresh amla retains 100%. Juice retains 80-90%. Murabba retains 50-70% (sugar syrup partially protects). Dried powder retains 30-50%. Cooking in open vessels at high temperatures destroys the most. For maximum Vitamin C, eat fresh amla or drink fresh juice. For year-round access, amla murabba is the best preservation method for Vitamin C.

Q7. How many calories in one amla?
One medium amla (40-50g) has approximately 23-29 kcal. This is one of the lowest-calorie fruits available while delivering 250-300mg Vitamin C - an unmatched calorie-to-nutrient ratio. Even 3 amlas (120-150g) total only 70-87 kcal while providing 720-900mg Vitamin C.