Calories in Amla: Nutritional facts for Amla Types

One hundred grams (3.5 oz) of raw amla fruit contains 44 calories.

One kilogram (1,000 g or 35.3 oz) of raw amla fruit contains 440 calories.

One standard medium amla fruit weighing 28 g (1 oz) contains 12 calories. A large fruit weighing 40 g (1.4 oz) contains 18 calories. A small fruit weighing 15 g (0.5 oz) contains 7 calories.

Amla provides some health benefits like boosting immunity and improving digestive health due to its exceptionally high Vitamin C content and potent antioxidants. This fruit, frequently called "Indian gooseberry," "amalaki," or "Emblica officinalis," is a cornerstone of Ayurvedic medicine. A list of the health benefits of amla is shown below.

• Boosts Immune System Function: A 100 g (3.5 oz) serving provides 600 mg of Vitamin C, fulfilling 667% of the Daily Value (DV). A study by Saini et al. (2022), "Traditional uses, phytochemistry, and pharmacology of Amla," confirms that its high ascorbic acid content enhances white blood cell activity.
• Promotes Digestive Health: The high fiber content aids in regular bowel movements and prevents constipation. Research by Baliga et al. (2015), "Amla (Emblica officinalis Gaertn), a wonder berry in the treatment of cancer," notes its gastroprotective effects against ulcers.
• Regulates Blood Sugar Levels: The polyphenol ellagic acid helps inhibit the enzyme aldose reductase, reducing glucose accumulation. A study by Akhtar et al. (2011), "Effect of Amla fruit (Emblica officinalis) on blood glucose," showed significant reduction in fasting blood glucose levels in diabetic patients.
• Supports Heart Health: Amla helps reduce total cholesterol and triglycerides while increasing HDL levels. Research by Gopa et al. (2012), "Effect of Amla fruit extract on lipid profile," demonstrated its cardioprotective properties.
• Enhances Hair and Skin Health: The antioxidants protect collagen from damage and promote hair follicle strength.
• Improves Liver Function: The phytochemicals in amla protect the liver from oxidative stress and toxicity.
• Supports Vision: The Vitamin A and carotene content help improve nearsightedness and reduce the risk of cataracts.

Amla has been known to cause some unwanted effects like hyperacidity and potential bleeding risks due to its high Vitamin C content and antiplatelet properties. A list of the downsides of amla is shown below.

• Triggers Hyperacidity: The high Vitamin C content can increase stomach acid, leading to heartburn or acid reflux in sensitive individuals.
• Increases Risk of Bleeding: Amla possesses antiplatelet properties that can thin the blood. A study by Variya et al. (2016), "Emblica officinalis (Amla): A review for its phytochemical, pharmacological and ethnomedicinal potential," suggests caution for individuals on blood-thinning medication.
• Causes Dry Skin: Excessive consumption without adequate hydration can lead to dryness due to its diuretic nature.
• Lowers Blood Sugar Too Much: For individuals on diabetes medication, amla can cause hypoglycemia if not monitored.
• Potential for Constipation: While fiber aids digestion, consuming large amounts of amla powder without water can harden stool.

Yes, amla is good for you because it delivers 667% of the DV for Vitamin C and powerful antioxidants in every 100 g (3.5 oz) serving. Healthy individuals should consume 1 to 2 fresh fruits per day or 1 teaspoon of powder to gain immune and metabolic benefits. The major benefits include the reduction of oxidative stress and the regulation of blood glucose. It is an ideal functional food for those seeking natural support for heart and liver health.

The calories in amla change based on the water content and the addition of sweeteners during processing. Fresh amla contains 44 calories per 100 g (3.5 oz), but when processed into candied dried amla, the energy density increases to 320 calories per 100 g (3.5 oz) due to the addition of sugar and the removal of moisture. Amla powder contains 290 calories per 100 g (3.5 oz) because it is a dehydrated concentrate of the fruit's solids. Pure amla juice provides the lowest caloric load at 20 calories per 100 g (3.5 oz) because the fibrous pulp is removed.

There are no desserts that have fresh amla as a standardized ingredient on mainstream restaurant menus in the United States. The fruit is primarily used in Indian cuisine for pickles (achar) and preserves (murabba), or as a medicinal supplement, rather than as a component in Western-style pastries or sweets. 

There are no main dishes that use amla as a primary cooking ingredient on mainstream restaurant menus outside of authentic Indian establishments. The fruit is typically used as a condiment, pickle, or side dish ingredient in traditional South Asian cooking, such as in Amla Rice or Amla Dal.

Amla is a defining element of Indian and Ayurvedic culinary traditions, where it is valued for its medicinal properties and its unique sour-bitter-sweet flavor profile. It is extensively used in North Indian pickles, South Indian rice dishes, and as a key ingredient in the herbal jam Chyawanprash. The fruit is also consumed in parts of Southeast Asia, such as Thailand and Myanmar, where it is eaten fresh with chili and salt.

The origin of amla (Phyllanthus emblica) is the Indian subcontinent and Southeast Asia. It has been cultivated and consumed in India for thousands of years, holding a sacred status in Hindu mythology where it is believed to have germinated from the tears of Brahma. The fruit is a central component of Ayurveda, the ancient Indian system of medicine, utilized in formulations dating back to the Charaka Samhita (c. 1st millennium BCE).

Historically, amla was traded across Asia for its high Vitamin C content, which made it valuable for preventing scurvy on long voyages. While it remains a staple in Indian households, its global presence has expanded in the form of powdered supplements and hair oils. Today, India remains the largest producer and exporter of amla, supplying both the fresh fruit market and the international nutraceutical industry.

There are no standardized amla dishes currently available on mainstream restaurant menus. The ingredient remains a niche specialty item utilized primarily in home cooking, traditional Ayurvedic practices, and specialized Indian sweet shops rather than in high-volume food service chains.