Amla Nutrition Facts: Calories, Macros & Health Benefits
Summary: Amla contains 44 calories, 0.9g protein, 10.2g carbs, and 0.6g fat per 2 pieces (50g). It is a source of potassium, iron, zinc.
Nutrition Facts — 2 pieces (50g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 44 kcal | 2% |
| Protein | 0.90g | 2% |
| Carbohydrates | 10.2g | 4% |
| Total Fat | 0.60g | 1% |
| Fiber | 4.3g | 15% |
| Sugar | 4.5g | -- |
| Saturated Fat | 0.10g | 0% |
| Sodium | 1.0mg | 0% |
| Potassium | 600.0mg | 13% |
| Calcium | 10.0mg | 1% |
| Iron | 198.0mg | 1100% |
| Magnesium | 0.12mg | 0% |
| Zinc | 27.0mg | 245% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.01mcg | 0% |
| Vitamin B6 | 0.30mg | 18% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 6.0mcg | 2% |
| Vitamin E | 0.40mg | 3% |
| Phosphorus | 9.0mg | 1% |
Is Amla Good for You?
Amla provides 44 calories per 2 pieces (50g) with 0.9g protein, 10.2g carbohydrates, and 0.6g fat. It is a source of potassium (13% dv), iron (1100% dv), zinc (245% dv).
Indian gooseberry, one of the richest natural sources of Vitamin C. Consumed raw, in juices, pickles, and preserves. Widely used in Ayurveda for immunity and digestion.
Key Health Benefits of Amla
- Potassium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1100% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (245% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (18% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Amla Nutrition with Gram
Use Gram to log amla and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in amla?
Amla contains 44 calories per 2 pieces (50g).
How much protein is in amla?
Amla provides 0.9g of protein per 2 pieces (50g).
How many carbs are in amla?
Amla has 10.2g of carbohydrates per 2 pieces (50g).
Is amla good for tracking nutrition?
Yes. Amla can be logged by calories, macros, and micronutrients in the Gram app.
How should I use amla in a meal plan?
Use Amla as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track amla and thousands of other foods with the Gram app.