VeganFruits

Amla

Nutrition Facts Per 100g

Also known as: INDIAN GOOSEBERRY

Amla is a popular fruit enjoyed across India. A 100g serving provides 60 kcal, primarily from 13.7g of carbohydrates including natural sugars. Notably, it supplies Vitamin C (approximately 727% of a typical adult's daily needs) and Carbohydrates (approximately 11% of a typical adult's daily needs). Here is the detailed nutrition breakdown for Amla.

Nutrition Summary

60kcalCalories

0.5gProtein

13.7gCarbs

0.1gFat

3.4gFiber

Protein 3% Carbs 91% Fat 2%

Micronutrients

High in:Vitamin C

Calcium50.0 mg(5%)

Iron1.2 mg(9%)

Zinc0.1 mg(1%)

Potassium225 mg(8%)

Sodium5.0 mg(1%)

Magnesium10.0 mg(3%)

Phosphorus20.0 mg(3%)

Thiamin (B1)0.0 mg(3%)

Riboflavin (B2)0.0 mg(1%)

Niacin (B3)0.2 mg(1%)

Vitamin C600 mg(727%)

Carotenoids36.0 µg(1%)

β-Carotene12.0 µg(0%)

Vitamin A4.0 µg(1%)

Folate (B9)20.0 µg(5%)

Vitamin B60.1 mg(4%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.5 mg(3%)

Fat Breakdown4

MUFA0.0 g

PUFA0.1 g

Omega-30.0 g

Omega-60.0 g

Limit These2

Saturated Fat0.0 g

Cholesterol0 mg

Common Serving Sizes

1 piece25g

15 kcal0.1g protein

1 cup150g

90 kcal0.8g protein

100 g100g

60 kcal0.5g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Amla?

Amla contains 60 kcal per 100g. A typical serving (1 piece) contains approximately 15 kcal.

How much protein is in Amla?

Amla provides 0.5g of protein per 100g, which is approximately 1% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Amla good for weight loss?

Amla is a low-calorie food at just 60 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Amla vegan?

Yes, Amla is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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