Amla Calories & Nutrition (आंवला)

Amla has 7 calories per 1 medium (23 kcal per 100 g)

Fruits Health Rating: 9/10 Best time: Morning
7 kcal

Amla Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Amla broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 medium amla standard 30 g 7 kcal 0.1 g 1.3 g 0 g
2 amlas 60 g 14 kcal 0.2 g 2.6 g 0 g
100 g 100 g 23 kcal 0.3 g 4.3 g 0 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Amla to your thali See the total calories of your whole meal.
Nutrition Facts — Amla (per 1 medium)
Nutrient Per serving Per 100 g % DV*
Calories 7 kcal 23 kcal 0%
Protein 0.1 g 0.3 g 0%
Carbohydrates 1.3 g 4.3 g 0%
Fat 0 g 0 g 0%
Fiber 2.3 g 7.7 g 9%
Sugar 1 g 3.3 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.1 g · 7%
Carbs 1.3 g · 93%
Fat 0 g · 0%
Burn it off

Minutes of activity to burn 7 kcal (70 kg adult):

Brisk walking 1 min
Cycling 1 min
Running 1 min
Yoga 2 min

Is Amla good for weight loss?

Yes — a good choice

Amla carries roughly 23 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 7.7 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Amla good for muscle gain?

Mainly an energy food

Amla provides about 0.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.3 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Amla

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Amla

A sour Indian gooseberry eaten raw, as juice, murabba or pickle.

Frequently asked questions about Amla

1 medium amla (30 g) contains approximately 7 calories, along with 0.1 g protein, 1.3 g carbohydrates and 0 g fat.

1 amla (30 g) mein lagbhag 7 calorie aur 0.1 g protein hota hai. Isme 1.3 g carbs aur 0 g fat bhi hota hai.

1 आंवला (30 ग्राम) में लगभग 7 कैलोरी और 0.1 ग्राम प्रोटीन होता है। इसमें 1.3 ग्राम कार्बोहाइड्रेट और 0 ग्राम फैट भी होता है।

100 g of Amla contains about 23 calories, 0.3 g protein, 4.3 g carbs and 0 g fat.

2 amlas works out to roughly 14 calories and 0.2 g of protein in total.

Yes — a good choice. Amla carries roughly 23 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 7.7 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Amla contains about 0.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Amla provides roughly 4.3 g of carbohydrates and 3.3 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Amla is best eaten at morning.

For a 70 kg adult, burning the roughly 7 calories in 1 medium amla takes brisk walking for about 1 minutes, or cycling for about 1 minutes, or running for about 1 minutes, or yoga for about 2 minutes.

Compare Amla with other foods

Amla vs Banana Amla vs Apple Amla vs Avocado Amla vs Bael Fruit Amla vs Grapes

Similar foods in Fruits

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105 kcal

Apple

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Bael Fruit

136 kcal

Grapes

57 kcal

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34 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.