Nutrition per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 24 kcal |
| Protein | 0.3 g |
| Carbohydrate | 4.4 g |
| Fibre | 7.8 g |
| Sugars | 3.4 g |
| Fat | 0.2 g |
| Vitamin C | 252 mg |
| Potassium | 223 mg |
| Iron | 1.2 mg |
Where its calories come from
- Protein 7%
- Carbohydrate 86%
- Fat 7%
Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.
How many calories in one serving of amla?
About 12 kcal for two amlas (50 g), and about 24 kcal if you have two.
One serving, against your day
How much of an adult woman's daily need one serving (50 g) fills.
126 mg
112 mg
0.6 mg
3.9 µg
10.1 mg
Source
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E021. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.
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Is amla good for weight loss, PCOS, diabetes and menopause?
Weight loss
Good choiceOnly 24 kcal per 100 g, so you can eat a full portion.
PCOS and PCOD
Good choiceOnly 2.2 g of carbohydrate in a 50 g serving.
Diabetes
Good choiceOnly 2.2 g of carbohydrate in a 50 g serving.
Menopause
Fine as part of a mealNot a standout for calcium or protein in a 50 g serving, but fine as part of a meal.
These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.
How it compares
It is number 3 for fibre among the 39 fruits on this site: 7.8 g per 100 g, against an average of 3.6 g.
Also called
Assamese: Amlakhi; Gujarati: Amla; Hindi: Amla; Kannada: Betta nelli; Malayalam: Nellikka; Marathi: Amla; Odia: Aanla; Punjabi: Olle; Tamil: Nellikkai; Telugu: Usirikaya.
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