The first amla (Indian gooseberry, Phyllanthus emblica) is showing up at sabzi carts as the weather cools. It is a winter fruit in most of India: small, green, very sour and a little bitter. Here is what the official Indian data says, and some everyday ways to eat it. General information, not medical advice.

What ICMR-NIN's data says

ICMR-NIN's Indian Food Composition Tables 2017 (IFCT) list fresh amla at about 252 mg of vitamin C per 100 g of edible portion. That puts amla among the richest common Indian fruit sources of vitamin C. Real amounts vary with variety, ripeness and how long the fruit has been stored.

Vitamin C is sensitive to heat, air and long storage. Fresh, cut-and-eat amla keeps more of it than amla that has been boiled or cooked for a long time in syrup.

Everyday ways to eat amla

  • Fresh slices with a pinch of salt or chaat masala.
  • Grated into a salad or raita.
  • Pickles and chutneys, often eaten in small amounts. They can be high in salt or oil.
  • Murabba and candy are tasty, but they add sugar and usually have less vitamin C than fresh fruit.

Keep the claims honest

Amla is often called a "superfood", and social media is full of claims that it cures illnesses or melts fat. We make no cure or weight-loss claims. ICMR-NIN's Dietary Guidelines for Indians (2024) stress a varied diet with plenty of fruits and vegetables, not a single fruit. If you have a health condition or take medicines, check with your doctor before taking concentrated amla juices or supplements.

Sources

General information, not medical advice.

Questions

How much vitamin C does amla have?

ICMR-NIN's Indian Food Composition Tables 2017 list fresh amla at about 252 mg of vitamin C per 100 g of edible portion. Actual amounts vary with variety, ripeness and storage.

Does amla murabba keep the same vitamin C?

Cooking, sugar syrups and long storage usually reduce vitamin C, and murabba also adds sugar. Fresh amla is the better source.

Can amla cure colds or diabetes?

We make no such claims. Amla is a nutritious fruit. For any health condition, talk to your doctor. Not medical advice.

Do you share amla recipes?

No. We share ideas, not recipes.

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