Amla Benefits & Nutrition
Amla benefits: nutrition per 100 g (44 kcal, 4.3 g fibre), how much to eat a day, who should take care and its season. Also called Indian gooseberry.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Indian gooseberry · Fruits
- 44 kcalenergy
- 0.9 gprotein
- 4.3 gfibre
- Nov–Feb (winter)best season in India
Per 100 g (raw fruit) 🟢 In season now
Health benefits of amla
- One of the richest everyday sources of vitamin C, which supports normal immune function.
- Is a source of fibre that may support digestion.
- Contains polyphenols with antioxidant activity.
- Vitamin C helps the body absorb iron from plant foods such as dal and greens.
How to eat it
Eat raw with a pinch of salt, grate into salads, make amla chutney or murabba (go easy on sugar), or blend a fresh amla-ginger shot. Drying and boiling reduce vitamin C.
How much a day: 1–2 fresh amlas (or about 30 ml fresh juice) is a common amount.
Who should be careful
- Very sour — can trigger acidity or heartburn on an empty stomach.
- Amla murabba and candy are high in sugar; limit them if you have diabetes.
- If you take blood-thinning medicine, talk to your doctor before amla supplements or large daily doses.
Best season in India
Nov–Feb (winter). See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of amla?
One of the richest everyday sources of vitamin C, which supports normal immune function. Is a source of fibre that may support digestion. Contains polyphenols with antioxidant activity.
How much amla can I have a day?
1–2 fresh amlas (or about 30 ml fresh juice) is a common amount. Eat raw with a pinch of salt, grate into salads, make amla chutney or murabba (go easy on sugar), or blend a fresh amla-ginger shot. Drying and boiling reduce vitamin C.
Who should be careful with amla?
Very sour — can trigger acidity or heartburn on an empty stomach. Amla murabba and candy are high in sugar; limit them if you have diabetes. If you take blood-thinning medicine, talk to your doctor before amla supplements or large daily doses.
When is amla in season in India?
Nov–Feb (winter).
More fruits
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