Nutrition Facts

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 NutrientValue per 100 g% of RDA
Total Calories482.4%
Total Fat0.5 g0.5%
Protein1 g
Total Carbohydrate10 g3%
Water86 g
Phenolic Compounds Gallic Acid3012.5 mg ?NA


CarbohydratesValue per 100 g% of RDA
Total Carbohydrates10 g3%
Dietary Fiber5 g18%

Fat, Lipids & Fatty Acids

LipidsValue per 100 g% of RDA
Total Fat0.5 g1%
Saturated fatNil
Monounsaturated fat0.1 g
Polyunsaturated fat0.3 g
Trans fatNil
Omega-3 fatty acids48 mg
Omega-6 fatty acids276 mg


VitaminsValue per 100 g% of RDA
Vitamin A, IU290 IU6%
Vitamin C478 mg800%
Vitamin D
Vitamin E (alpha-tocopherol)0.16 ± 0.05 mg
Vitamin K
Niacin0.3 mg1%
Vitamin B60.1 mg4%
Folate6 mcg1%
Vitamin B12
Pantothenic Acid0.3 mg3%

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.


MineralsValue per 100 g% of RDA
Calcium, Ca25 mg (42+/-12 mg)3%
Iron, Fe0.9 mg (0.16+/-0.04 mg)6%
Magnesium, Mg10 mg (13+/-2 mg)2%
Phosphorus, P21+/-5 mg3%
Potassium, K198 mg (151+/-37 mg)6%
Sodium, Na13+/-4 mg0%
Zinc, Zn0.12 mg (0.14+/-0.08 mg)1%
Copper, Cu0.1 mg (0.04+/-0.03 mg)4%
Manganese0.1 mg (0.71+/-0.06 mg)7%
Selenium0.6 mcg1%
Chloride25.6+/-2.3 mg

Other Compounds

Compounds100 grams wet weight contains:
Quercetin2.6+/-1.6 mg
β-sitosterol12.12+/-1.90 mg
stigmasterol0.70+/-0.21 mg
Carotenoids49+/-27 mg
β-carotene32+/-19 mg

Further Readings

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


  6. Amla Review, International Journal of Current Microbiology and Applied Sciences, ISSN: 2319-7706 Special Issue-5 (October-2017) pp. 116-123 (Link)

Dr. Jagdev Singh

Dr. Jagdev Singh (B.A.M.S., M. Sc. in Medicinal Plants) is an Ayurvedic Practitioner and Herbalist. He has successfully treated thousands of patients with Ayurveda (including Herbal Ayurvedic Medicine and Ayurvedic Diet). Ayur Times is an initiative of his efforts to bring quality information on Indian Medicine with the highest level of relevancy and scientific evidence.
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