raw · edible portion90% yield
Amla (Indian Gooseberry)
Amla / Emblica
Phyllanthus emblica
A powerhouse botanical fruit native to South Asia with extraordinary ascorbic acid concentration of over 450 mg of vitamin C per 100 g.
ENERGY44kcal / 100g
PROTEIN0.88grams
FIBER4.3grams
CARBS10.2grams
FAT0.58grams
SERVING SIZE BASIS100 g edible portion
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All Nutrients →Notable Nutrients in Amla (Indian Gooseberry)
Key vitamins and minerals meeting high percentages of daily recommended intake
Amla (Indian Gooseberry) Rankings in Best Food Guides
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NUTRITION COMPARISONS
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Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 44kcal | |
| Protein | 0.88g | |
| Carbohydrates | 10.2g | |
| Dietary Fiber | 4.3g | |
| Total Fat | 0.58g | |
| Saturated Fat | 0.05g | |
| Total Sugars | 4.2g | |
| Sodium | 1.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 478mg | |
Vitamin A (RAE)Retinol & Carotenoids | 15µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.16mg | |
Vitamin KPhylloquinone & Menaquinones | 0.5µg | |
Folate (DFE)Vitamin B9 | 6.0µg | |
| 0.04mg | ||
| 0.05mg | ||
| 0.30mg | ||
| 0.28mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.08mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Amla (Indian Gooseberry)
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Amla (Indian Gooseberry)?
A 100-gram serving of Amla (Indian Gooseberry) contains 44 calories, 10.2g of total carbohydrates, and 4.3g of dietary fiber (yielding approx. 5.9g net carbs). By portion: 100 g contains approximately 44 calories; 1 medium amla (30 g) contains approximately 13 calories; 1 cup raw (150 g) contains approximately 66 calories.
What are the standout vitamins and health benefits of Amla (Indian Gooseberry)?
Amla (Indian Gooseberry) is particularly high in Vitamin C (531% Daily Value), Total Sugars (8% Daily Value), Iron (7% Daily Value), Pantothenic Acid (B5) (6% Daily Value). A powerhouse botanical fruit native to South Asia with extraordinary ascorbic acid concentration of over 450 mg of vitamin C per 100 g.
What are good healthy substitutes for Amla (Indian Gooseberry)?
Popular and nutritionally verified alternatives to Amla (Indian Gooseberry) include Guava, Orange, Banana. You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Amla (Indian Gooseberry) suitable for low-carb, keto, or vegan diets?
Amla (Indian Gooseberry) is naturally vegan, vegetarian, gluten free, dairy free, high fiber. With 44 calories and 4.3g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
ICMR National Institute of Nutrition / USDA
DatasetIndian Food Composition Tables
Record Identifier#NIN-F-084
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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