Amla vs Pomegranate

Per 100 g, Amla has 23 kcal and 0.3 g protein, while Pomegranate has 55 kcal and 1.3 g protein.

Amla

23
kcal per 100 g
0.3 g protein

Pomegranate

55
kcal per 100 g
1.3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Amla Pomegranate Difference
Calories Fewer calories for the same weight 23 kcal better 55 kcal 58%
Protein More protein helps with fullness and muscle 0.3 g 1.3 g better 77%
Carbs Lower carbs suits low-carb and diabetic diets 4.3 g better 11.6 g 63%
Fat Lower fat means lower calorie density 0 g better 0.1 g 100%
Fiber More fibre improves fullness and digestion 7.7 g better 2.8 g 64%
Sugar Less sugar means a gentler blood-sugar response 3.3 g better 10.9 g 70%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Amla

Amla is the lighter choice at 23 kcal per 100 g against 55 for Pomegranate — about 58% fewer calories for the same weight on your plate. That does not make Pomegranate a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Pomegranate

Pomegranate is the stronger protein source, with 1.3 g per 100 g against 0.3 g for Amla. To match that from Amla you would have to eat roughly 4.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Amla vs Pomegranate — common questions

Pomegranate has more calories — about 55 kcal per 100 g compared with 23 kcal for Amla.

Pomegranate has more protein — 1.3 g per 100 g against 0.3 g for Amla.

Amla is the lighter choice at 23 kcal per 100 g against 55 for Pomegranate — about 58% fewer calories for the same weight on your plate. That does not make Pomegranate a bad food; it means the portion has to be smaller to fit the same calorie budget.

Pomegranate is the stronger protein source, with 1.3 g per 100 g against 0.3 g for Amla. To match that from Amla you would have to eat roughly 4.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 78 kcal and 1.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Amla has the edge, mainly on calorie density. Per 100 g, Amla has 23 kcal and 0.3 g protein, while Pomegranate has 55 kcal and 1.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Amla nutrition & serving sizes
Full Pomegranate nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.