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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 Value per 100 g % of RDA
Total Carbohydrates 10 g 3%
Dietary Fiber 5 g 18%

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 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%

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 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

  1. Amla (Amalaki) Indian Gooseberry (Emblica Officinalis or Phyllanthus Emblica)


  1. https://www.ncbi.nlm.nih.gov/pubmed/23601399
  2. https://www.ncbi.nlm.nih.gov/pubmed/17506915
  3. http://medind.nic.in/iaf/t09/i1/iaft09i1p70.pdf
  4. http://www.ncbi.nlm.nih.gov/pubmed/23105810
  5. https://www.ncbi.nlm.nih.gov/pubmed/23608598
  6. Amla Review, International Journal of Current Microbiology and Applied Sciences, ISSN: 2319-7706 Special Issue-5 (October-2017) pp. 116-123 (Link)

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