All about Amla (Indian gooseberry)

Alpa Momaya

September 13, 2019

The Indian Gooseberry, or Amla, is a tangy seasonal fruit available during the winter months. It is a fruit with a peculiar mix of tastes, containing five of the six tastes from bitter, pungent, sweet to astringent and sour and is famous in India as a health and beauty aid. Popularly known as Amalki in Sanskrit (sustainer) or Dhatri (Nurse), this tiny fruit is a known powerhouse of goodness, packed with nutrients like proteins, carbohydrates, potassium, fiber, minerals and vitamins

Amla is capable of aiding in building, repairing and sustaining the human body. The high content of Vitamin C ensures effective synthesis of collagen, which improves the condition of hair, nails, teeth and skin. Amla also has a positive effect on the digestive, excretory, respiratory, circulatory, reproductive and nervous systems.

For adults, a recommended amount of daily amla consumption is 75-90 mg per day.

Nutritional value (100 g)

Energy 58 kilo calories

Fiber 3.4%

Proteins 0.5%

Fat 0.1%

Carbohydrates 13.7 g

Calcium 50 %

Iron 1.2 mg

Carotene 9 microgram

Thiamine 0.03mg

Riboflavin 0.01mg

Nicene 0.2mg

Vitamin 600mg


1. Amla chutney


Amla 4

Corainder leaves 2 tsp

Green chilly 2

A small piece of ginger piece

Pinch of jeera

Pinch of hing

Rai (mustard) seeds ¼ tsp

Salt to taste

Oil, 1 tsp


  1. Soak gooseberry in hot water for five minutes and peel skin. Remove seed.
  2. Add coriander leaves, green chilly, ginger, jeera, salt. Put in mixer and make a paste without water.
  3. Heat oil, add hing-rai. Temper the paste with this, and mix.

Nutritional content (100g serving)

Carbohydrates 75.40%

Protein 0.40%

Fat 0

2. Amla Sabji


Amla ¼ kg

Onion, finely-chopped 1

Ginger-garlic paste 1 tsp

Green chilli paste 2 tsp

Rai seeds (mustard) ½ tsp

A few curry leaves (kadipatta)

Haldi (turmeric powder) ¼ tsp

Red chilli powder 1 tsp

Methi (fenugreek) powder 3 tsp

Dhania (coriander) powder 1 tsp

Jeera (cumin) powder ¼ tsp

A pinch of hing

Salt to taste

Oil as per requirement


  1. Pressure cook amla with a cup of water in a pressure cooker for two whistles. Open the cooker after pressure subsides, remove amla seeds.
  2. Heat oil in a frying pan. Add hing, rai and kadipatta and let it splutter.
  3. Add ginger-garlic paste, green chilli paste, onion, and fry for a few minutes.
  4. Add the dry masalas and stir on a medium flame.
  5. Add amla, salt and stir well. When contents are dry, switch off stove.

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About the Author

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

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4 responses to “All about Amla (Indian gooseberry)”

  1. Do you know that many Indian people will worship to amla tree. Yes it is true that Amla has many nutritional values and health benefits too. And it will be used for hair growth also. If you want to read how Indian goosebery is used to treat hair loss.

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