Amla: what it contains and why it matters
Amla is the Indian gooseberry. This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of amla
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Energy | 58 kcal | ICMR-NIN |
| Protein | 0.53 g | ICMR-NIN |
| Total Fat | 0.1 g | ICMR-NIN |
| Carbohydrate | 13.7 g | ICMR-NIN |
| Dietary Fiber | 4.31 g | ICMR-NIN |
| Vitamin C | 252 mg | ICMR-NIN |
| Calcium | 12.9 mg | ICMR-NIN |
| Iron | 1.2 mg | ICMR-NIN |
| Potassium | 225 mg | ICMR-NIN |
| Phosphorus | 11.8 mg | ICMR-NIN |
Which lab parameters does amla relate to?
Vitamin C
Vitamin C supports the immune system and helps the body absorb non-heme iron from plant foods [WHO].
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Calcium
Calcium is the main mineral in bones and teeth, and is also needed for muscles and nerves [WHO].
Understand your Calcium result →See all calcium-rich foods →
Vegetarian and dietary notes
Amla is a whole botanical fruit suitable for both vegetarian and vegan diets.
Frequently asked questions
What is the primary vitamin found in fresh amla?
Amla is a source of vitamin C (ascorbic acid), providing 252 mg per 100 g of edible fruit [ICMR-NIN]. Vitamin C functions as a water-soluble physiological antioxidant and serves as an essential enzymatic cofactor in collagen synthesis and hormone biosynthesis.
How much dietary fiber does amla contain?
Raw amla contains 4.31 g of total dietary fiber per 100 g [ICMR-NIN]. Dietary fiber adds physical bulk to the gastrointestinal tract and influences intestinal transit time and fermentation by colonic bacteria.
What is the iron and calcium content of amla?
According to [ICMR-NIN], 100 g of fresh amla contains 1.2 mg of iron and 12.9 mg of calcium. Iron is an indispensable component of hemoglobin and myoglobin required for oxygen transport, while calcium is an essential structural element in skeletal tissue and plays a role in cellular signaling.
What is the macronutrient and energy profile of amla?
A 100 g portion of edible amla provides 58 kcal of energy, 0.53 g of protein, 0.1 g of total fat, and 13.7 g of carbohydrate [ICMR-NIN].
What electrolyte minerals are present in amla?
Fresh amla contains 225 mg of potassium and 11.8 mg of phosphorus per 100 g [ICMR-NIN]. Potassium contributes to the maintenance of normal intracellular fluid volume and membrane electrophysiology, while phosphorus forms a core structural component of cell membranes and nucleic acids.
Sources
- ICMR-NIN — Indian Food Composition Tables 2017, National Institute of Nutrition. https://www.nin.res.in/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/