Nutrition

Amla – Benefits, Nutrition, Uses and Recipes

Sumita Thomas

July 4, 2025

Getty Image/ Shutterstock

It has eight times more vitamin C than an orange, twice the antioxidant power of acai berry, and around 17 times that of a pomegranate.

The humble Indian gooseberry, commonly known as amla, truly deserves its superfood status.

The translucent green fruit, which derives its name from the Sanskrit word ‘Amlaki’ meaning “nectar of life”, can protect us against countless ailments, be it the common cold, cancer, or infertility.

Ayurveda doctors claim that amla fruit can help balance the three doshas (Kapha/vista/pitta) in the body and eliminate the underlying cause of many diseases.

Amla (Indian Gooseberry) Nutritional Value

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

Nutritional value (100 g) of Amla

  • 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

If you are not already convinced, read this long list of amla’s health benefits and you would know why you should indulge in this sour treat daily.

8 Promising Benefits of Amla (Indian Gooseberry)

1. It helps fight the common cold

The vitamin C in amla is absorbed more easily by the body compared to store-bought supplements.

Mix two teaspoons of amla powder with two teaspoons of honey and have it three to four times a day for instant relief when you have a cold or a cough or consume once daily for permanent protection.

2. Amla improves eyesight

Studies have shown that the carotene in amla improves vision. Daily consumption has also been linked to improvement in overall eye health as amla can reduce cataract problems, intraocular tension (the pressure you feel) as well as prevent reddening, itching, and watering of eyes. The Indian Gooseberry is also rich in Vitamin A that lowers the risk of age-related macular degeneration

3. It burns fat

This is the least talked-about yet most exciting benefit of amla. A protein present in amla helps prevent cravings. Amla also has a very low carbohydrate and fat content.

A single serving i.e. (150 g) of amla contains 66 calories, 1 gram protein, less than 1 g of fat and 15 g carbohydrates. Regular consumers say drinking a glass of amla juice before a meal fills them up and makes them eat less.

Nutritionists say amla boosts metabolism too, making one shed weight faster. Amla has high fibre content and acids like tannic which help relieve constipation and make you look less bloated.

4. Amla builds immunity

Amla’s antibacterial and astringent properties boost one’s immune system. A significant number of health problems including cancer are caused by oxidative damage –when body cells use oxygen,they leave behind harmful by-products called free radicals. Considering amla is a potent antioxidant agent, it can prevent this oxidation and help in protecting the cell.

5. Amla beautifies hair

Amla, like curry leaves, is a proven tonic for hair. It has plenty of essential fatty acids which penetrate deep into the follicles and slow down greying, prevents dandruff, and strengthens hair follicles.

This tangy fruit has high iron and carotene content, thus boosting hair growth. Amla also acts as a natural conditioner giving you soft shimmering locks. You could apply amla oil or mix amla powder into henna for a hair pack.

6. Amla improves skin

Amla is the best anti-ageing fruit. The Vitamin C and antioxidants present in amla reduces fine lines, wrinkles and offers radiant skin. Drinking amla juice with honey every morning can give you blemish-free, healthy and glowing skin.

7. Amla helps manage chronic conditions

Amla is loaded with chromium which aids in reducing bad cholesterol and also helps stimulate insulin production, thereby reducing the blood glucose level of diabetics.

Drinking amla juice early every morning or when one’s blood pressure is raised helps keep the blood pressure level under control, too.

8. It relieves pain

Be it arthritis-related joint aches or painful mouth ulcers, amla can provide relief owing to its anti-inflammatory properties.

Amla is used as an analgesic to treat wounds and research says that its extracts are useful in easing postoperative and neuropathic pain. For ulcers, you simply need to dilute amla juice in half a cup of water and gargle with it.

How to Use Amla (Indian Gooseberry)

Drinking the juice of fresh amla is the best way to reap the benefits of this fruit. Amla is easily available from December through April. However, if you can’t handle the sour shot, try these tasty options:

Dried:

Deseed and chop amla into small pieces. Mix with a little salt and leave to dry in sunlight for a few days. Once it is completely dehydrated, store in a dry jar for an ideal on-the-go snack.

Pickled:

Make a spicy amla achaar or a sweet murabba by soaking amla in sugary water.

Amla Healthy Recipes

1. Amla chutney

Ingredients:

  • 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

Method

  • Soak gooseberry in hot water for five minutes and peel skin. Remove seed.
  • Add coriander leaves, green chilly, ginger, jeera, salt. Put in mixer and make a paste without water.
  • 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

Ingredients:

  • 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

Method

  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.

Frequently Asked Questions (FAQs)

Q. How many amla should be eaten in a day?

You can have 1-2 amla per day in the form of juice or even raw. However, it is always recommended to consult a doctor before you start eating it. Amla shouldn’t be consumed if you are pregnant, breastfeeding or have been diagnosed with low blood sugar levels. 

Q. What are the benefits of eating amla?

Adding amla to your daily diet is a great way to get maximum benefits. Amla helps to improve immunity, aids in weight management, prevent viral infections, is a natural blood purifier, relieves pain, etc. 

Q. Does amla have any side effects?

There are certain aspects that you should consider before including amla in your daily routine. It can increase the risk of bleeding disorder in people if you are already diagnosed with it. It can also lower your blood sugar level. So, people with diabetes should consume this upon consulting their doctor. 

Q. What is the best time to eat amla? 

Obtain the maximum benefits of amla by having it early in the morning on an empty stomach. 

Q. Is amla good for weight loss?

A. Amla accelerates metabolism and helps you to burn calories. To start off your day, drink a glass of amla juice in the morning as a natural detoxifier. 

Q. Who should not consume amla?

A. Pregnant and breastfeeding women or people with diabetes should avoid having amla. 

Q. Does amla reduce blood pressure?

A. Yes, the antioxidants and high potassium content in Amla helps in reducing blood pressure. Consuming it with one teaspoon of raw honey is exceptional for blood pressure management. 

Q. How is amla good for hair?

A. The high iron and carotene content boosts hair growth and strengthens hair.  

Q. Is amla good for fatty liver?

A. The antioxidant properties of Amla make it fit for people who have fatty liver and a weak digestive system. 

Q. Can we drink amla juice every day?

A. Drinking Amla juice every day tends to build your immune system and improve skin & hair texture. It also aids in weight loss. 

Q. When is the best time to drink amla juice?

A. You can have Amla juice in the morning, after waking up.

Q. Is Amla juice good for skin?

A. The Vitamin C, Vitamin A and antioxidants present in amla purify the blood and makes your skin look radiant. It also has numerous anti-ageing properties.

Medically Reviewed by

For Sumita Thomas, good nutrition advice is less about what NOT to eat and all about HOW to eat. Armed with a master’s degree in clinical nutrition and dietetics from IGNOU, Sumita has worked with multi-specialty clinics and corporate clients, planning calorie-specific menus for their cafeterias. She’s also a certified diabetes educator, has worked in cardiac nutrition and is even a TUV-certified internal auditor for food safety management systems. Maybe that’s why she ensures her advice is always scientifically sound, which makes her a perfect fit for us at HealthifyMe. Of the belief that a healthy lifestyle can be achieved with the combination of a healthy mind, body and diet, Sumita recommends setting realistic goals – one health target a day – and gradually incorporating healthy ingredients to your daily diet. Does she practice what she preaches? For sure, and ensures all those around her do too. So get set, because that now includes you!


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100 responses to “Amla – Benefits, Nutrition, Uses and Recipes”

  1. I used 1 teaspoon of amla powder in my yogurt and 2 teaspoons of frozen pomegranate, stir and enjoy!! I’m addicted!

  2. Very informative blog. Simple, effective, and useful too. Continue to enlighten us with your knowledge. Thanks for sharing…

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  9. Amla is very good for health. Consuming Amla juice with Aloe vera juice in the morning with with empty stomach is very good. Nice article and great information. Thanks

  12. Much obliged to you for sharing have stunning substance,
    creative express gratitude toward you. Thank you for sharing your article. It is truly stunning for me. Keep keeping sharing your blog entry. Many thanks.

  13. This article is very useful and informative. Amla is very effective for hair. Thanks a lot for sharing this 🙂

  14. Your article informative and helpful for us. Amla is a very healthy fruit and we should eat these fruits regularly. Thank you:)

  15. Hi. Can I add amla powder to my oats and protein powder on a morning with milk or does it have to be taken with water to get the benefits? And how much do I take? I’ve read different amounts from 1/4 teaspoon per day to 1 teaspoon 3 times a day? Much appreciated

  16. Nice article. You have provided amazing knowledge on health. Thank you for, giving this knowledge.

  19. Hello ,

    I am Daily Use Amla Powder with Water , At Morning and 1 hour Before Lunch .
    I feel Hungry after Drink Amla Powder.
    Is Hunger increase due to amla ? So that Amla is Weight Gaining.

  21. Really, Informative Article – Regular use of Amla fruit can strengthen digestion, absorption, and assimilation of food.

  22. Is it beneficial to have 3-4 Fresh Amla juice after lunch (after gap of 60-90 minutes)…..Pls advise

  40. Hi.. I’m having a severe hair loss. Having a one amala per day will help to control the hair loss. Please advise for nutrition foods for hair loss and increase of hair growth.

    Thank you.

  42. hiii dear mere bht grey hair hai age 24 hai kya amla powder consume krne se hair black ho jyege??

  43. CAN I USE AMLA FOR WAIT LOSS? BECAUSE AFTER DLIVERY MANY WEIGHT GAIN AND I AM THYROID PETENT. SO I AM USEING AMLA AUR NOT?

  44. Hi

    I have read somewhere that taking one teaspoon of amla powder with water every morning helps in the cases of excessive sweating. Does it reduce or eliminate sweating in medical conditions such as hyperhidrosis? If so, then how & in what quantities should it be taken? Does it really matter if I take the amla power available from shops or should I prepare it myself? Thanks ?

  45. I drink fresh amla juice every night before going to bed. Is this helpful in any way (esp. Weight loss) ? I make juice by grinding amla in mixer with some water and squeezing it with muslin cloth

    • Hi Ishan, It is ideal to get in touch with a certified health consultant to understand what diet and workout routine works best for you.

  48. I have few white hair in early age(25), tell me I take 1-2 alma daily…will it work??

  50. I’m eating raw Amla atleast 2 a day and apply it on scalp directly once a week, I need to regrowth of my hair….
    Does this method actually works????

  51. Dear Shrutiji, Greetings….
    Myself Puneet Sharma….m eating amla since 2014 on regular basis…..My vision is under control…..I want to know d more benefits of raw (green) amla…..Thnx

  52. We used to keep Amla in salt water and eat it after some days so that it soaks water and its sourness gets redused. Is this method helpful? cause i found fungus on top of that water in jar so I never tried again. Pleas reply.

    • Hi Harshada,

      Amla is soaked in salt water/brine as a pickling method for longer preservation. Vitamin C in Amla reduces on exposure to heat and air but it is still nutritious to consume, provided salt is controlled in rest of the diet. Mold grows on it if the product hasn’t reached a high enough acidity or doesn’t have salt or is stored at a warmer temperature. The best way to reap maximum benefits of amla is to eat it fresh.

      Hope this helps you!

  53. Hi,

    I have been drinking amla juice every morning on empty stomach for last 2 months.

    Will this help control hair loss (male pattern baldness)

    • Hi DS,

      Not really. Hair loss can be due to numerous reasons – could be hereditary, due to inadequate protein or iron in diet and body stores, stress, or environmental factors. Only amla juice is not going to give results you may have to resort to other treatments as well, medical or natural.

      Hope this helps you!

    • Hi Swapnil,

      Amla powder can be mixed with water and had in the morning empty stomach.

      Hope this helps you!

  55. I need to find supplier of Amla for big quantity in KSA
    Anyone can help me ?
    If yes plz call me or chat at 00966506224118

    • Hi Zakaria,

      You should be able to get access to large quantities of amla in the local vegetable market. However, if you are located closer to Bahrain, you will most definetely get amla in the Central Market over there.

      Hope this helps you!

  57. I am looking for natural remedy for my low HDL and high LDL, any one can help?

    • Hi Fraz Mehmood,

      In order to increase your HDL, you can begin with going for regular walks and exercising on a regular basis. To decrease the LDL, you can adopt a low-fat diet by avoiding deep fried foods, and animal fats like butter and ghee. LDL can also be reduced by consuming Omega fatty acids like flax seeds, chia seeds, fish, walnuts pumpkin seeds, etc.

      Hope this helps you!

  58. M taking Amla powder daily, to get faster Lang hair how many spoon should I take it??

    • Hi Vinita,

      Amla powder alone will not help in hair growth. Along with the amount you consume every day, it is essential that you follow a good protein diet with balanced nutrients, in order to speed up the hair growth.

      Hope this helps you!

  59. Well fresh amla isn’t readily available for extracting juice. Can we shake the amla murraba in water as a substitute?

    • Hi MAK,

      As Amla Murabba is high in sugar, it is not suggested to take as a replacement for Amla.
      Probably during off season, one can take lemon as a substitute for Amla as both have vitamin C.

      Hope this helps you.

    • Hi Antony,

      Yes Amla is a very dense source of Vit.C and it is good for building strong immune system it is also high fibre and rich anti-oxidant source. So one amla a day will take care of the Vit.C requirement of the body per day (RDA-recommended dietary allowance).

      Hope this helps you!

    • Hi Alice,

      You can find amla powder in any grocery store under the spices and condiments section.

      • it’s better to prepare amla powder at home itself . Because at shops we cannot get pure amla powder .

  63. Willing to know if murabba made from Amla will be as healthy as dried Amla or not. Many Thanks ….

  67. Kindly let me know the use of amla for my 3 yr grandson suffering from constipation and my 6 yr grandson weajk sight ,thanks ,hope to receive the reply soon.

    • Hi Rohan,

      Yes, eating amla daily does prevent hair fall. For added results, you can also apply it to your scalp, since it produces oils that have been used to treat hair and scalp problems over the ages.

        • Hi Dilip,

          You can consume one amla a day. This will take care of the Vit.C requirement of the body per day (RDA-recommended dietary allowance).

          • eating RAW amla after lunch everyday is good enough?
            or shall I start eating one raw Amla after every meals of the day?

            plz reply

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