Nutrition Facts & Analysis of Amla (Amalaki), Indian Gooseberry, Emblica Officinalis (Phyllanthus Emblica)
Amla is an excellent source of Vitamin C and E. It increases immunity and fights off free radicals. It is beneficial in preventing aging, cancer and cell damage. However, this fruit is slightly sour in taste, but it leaves sweetness in the mouth after eating it raw. The amazing fact is that it is sour, but it reduces acidity in the stomach, so it is widely used to cure gastritis, ulcer, heartburn and acid reflux.
Due to its fiber rich content, it cures constipation and all other abdominal diseases. It is beneficial in fatty liver, cholesterol and heart diseases.
Nutrition Facts & Analysis
Amla (Emblica Officinalis) is a most nutritional fruit and a very strong antioxidant. Its beneficial effects are due to high content of Vitamin C, Vitamin E and fiber.
Raw Amla Indian Gooseberry Nutrition Information
100 grams of raw Amla (Indian Gooseberry) contains 478 mg vitamin C and 5 grams of fiber content. The following values are approximate values, which may differ according to variety, season and type of Indian Gooseberry. The percentage of recommended daily allowance is based on 2000 calories per day.
Vitamin C content also varies from 440 mg/100g to 800 mg/100g. We have listed most acceptable values according to our analysis report.
Major Nutrients
| Major Nutrient | Value per 100 g | % of RDA |
| Total Calories | 48 | 2.4% |
| Total Fat | 0.5 g | 0.5% |
| Protein | 1 g | – |
| Total Carbohydrate | 10 g | 3% |
| Water | 86 g | – |
| Phenolic Compounds Gallic Acid | 3012.5 mg ? | NA |
Carbohydrates
| Carbohydrates | Value per 100 g | % of RDA |
| Total Carbohydrates | 10 g | 3% |
| Dietary Fiber | 5 g | 18% |
| Sugar | – | – |
| Starch | – | – |
Fat, Lipids & Fatty Acids
| Lipids | Value per 100 g | % of RDA |
| Total Fat | 0.5 g | 1% |
| Saturated fat | Nil | – |
| Monounsaturated fat | 0.1 g | – |
| Polyunsaturated fat | 0.3 g | – |
| Cholesterol | Nil | – |
| Trans fat | Nil | – |
| Omega-3 fatty acids | 48 mg | – |
| Omega-6 fatty acids | 276 mg | – |
Vitamins
| Vitamins | Value per 100 g | % of RDA |
| Vitamin A, IU | 290 IU | 6% |
| Vitamin C | 478 mg | 800% |
| Vitamin D | – | – |
| Vitamin E (alpha-tocopherol) | 0.16 ± 0.05 mg | – |
| Vitamin K | – | – |
| Thiamin | – | 3% |
| Riboflavin | – | 2% |
| Niacin | 0.3 mg | 1% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate | 6 mcg | 1% |
| Vitamin B12 | – | – |
| Pantothenic Acid | 0.3 mg | 3% |
| Choline | – | – |
| Betaine | – | – |
Note: A study reported 100 grams Amla fruit pulp (wet weight) contains 575±452mg/100g vitamin C content. Vitamin E was detected up to 0.16 ± 0.05 mg per 100 grams.
Minerals
| Minerals | Value per 100 g | % of RDA |
| Calcium, Ca | 25 mg (42+/-12 mg) | 3% |
| Iron, Fe | 0.9 mg (0.16+/-0.04 mg) | 6% |
| Magnesium, Mg | 10 mg (13+/-2 mg) | 2% |
| Phosphorus, P | 21+/-5 mg | 3% |
| Potassium, K | 198 mg (151+/-37 mg) | 6% |
| Sodium, Na | 13+/-4 mg | 0% |
| Zinc, Zn | 0.12 mg (0.14+/-0.08 mg) | 1% |
| Copper, Cu | 0.1 mg (0.04+/-0.03 mg) | 4% |
| Manganese | 0.1 mg (0.71+/-0.06 mg) | 7% |
| Selenium | 0.6 mcg | 1% |
| Chloride | 25.6+/-2.3 mg | – |
Other Compounds
| Compounds | 100 grams wet weight contains: |
| Quercetin | 2.6+/-1.6 mg |
| β-sitosterol | 12.12+/-1.90 mg |
| stigmasterol | 0.70+/-0.21 mg |
| Carotenoids | 49+/-27 mg |
| β-carotene | 32+/-19 mg |
Further Readings
References
- https://www.ncbi.nlm.nih.gov/pubmed/23601399
- https://www.ncbi.nlm.nih.gov/pubmed/17506915
- http://medind.nic.in/iaf/t09/i1/iaft09i1p70.pdf
- http://www.ncbi.nlm.nih.gov/pubmed/23105810
- https://www.ncbi.nlm.nih.gov/pubmed/23608598
- Amla Review, International Journal of Current Microbiology and Applied Sciences, ISSN: 2319-7706 Special Issue-5 (October-2017) pp. 116-123 (Link)
