Amla: The Indian Food with the Highest Vitamin C

November 17, 2025 •

3 min read

With approximately 600-700 mg of Vitamin C per 100g, amla, or Indian gooseberry, contains significantly more of this vital nutrient than citrus fruits. For those wondering which food has the highest vitamin C in India, amla stands out as the clear winner, offering a potent boost to your health and immunity.

Quick Summary

This article explores the potent vitamin C content of amla, detailing its health benefits and comparing it to other nutrient-rich Indian foods like guava, bell peppers, and moringa leaves. It provides practical tips for incorporating these foods into your diet.

Key Points

Amla is the richest source: Indian gooseberry, or amla, offers the highest concentration of vitamin C among native Indian foods.
Beyond oranges: Many Indian foods, including guava, bell peppers, and green chillies, provide more vitamin C per serving than common citrus fruits.
Eat raw when possible: To preserve maximum vitamin C content, which is sensitive to heat, consume fruits and vegetables like amla, guava, and peppers in their raw form.
Incorporate diverse sources: A variety of foods like papaya, kale, and moringa leaves can be easily added to daily meals to maintain adequate vitamin C levels.
Simple dietary changes yield high impact: Integrating vitamin C-rich foods is straightforward, from adding a squeeze of lemon to your dal to preparing a fruit chaat.
Supports immunity and beyond: Beyond boosting the immune system, sufficient vitamin C intake supports collagen production, improves iron absorption, and acts as a powerful antioxidant.

Amla: The Unrivaled Champion of Vitamin C

Amla, or the Indian gooseberry, is a nutritional powerhouse in India, known for its remarkably high vitamin C concentration. While many people associate Vitamin C primarily with oranges and lemons, amla surpasses them by a considerable margin. Its potent antioxidant and anti-inflammatory properties have been valued in Ayurvedic medicine for centuries, earning it a reputation as a 'superfruit'. Just one fresh amla berry can help meet a significant portion of an adult's daily vitamin C needs.

Why Amla's Vitamin C is So Potent

Amla's high concentration of vitamin C is particularly effective due to its unique chemical composition. Studies show that its vitamin C is packed in a small volume, making it highly concentrated and readily available to the body. The presence of other antioxidants, including polyphenols and flavonoids, enhances the overall health benefits, protecting cells from damage and supporting a robust immune system. It is this comprehensive nutritional profile, not just the vitamin C count, that makes amla so beneficial.

Other Indian Foods Rich in Vitamin C

While amla leads the pack, several other fruits and vegetables commonly found in India are excellent sources of vitamin C. Incorporating a variety of these into your daily diet ensures a diverse intake of vitamins and minerals. These include:

Guava: A popular fruit that is a potent source of vitamin C, providing more per serving than oranges.
Bell Peppers (Capsicum): Often used in Indian cooking, especially the yellow and red varieties, these contain more vitamin C than citrus fruits.
Green Chillies: A surprising but significant source, green chillies pack a considerable amount of vitamin C, making them a common immune-boosting addition to Indian meals.
Moringa Leaves: Also known as drumstick leaves, moringa is a leafy green with high vitamin C content, often used in dals and curries.
Papaya: This sweet tropical fruit is rich in vitamin C and contains digestive enzymes like papain.
Broccoli and Cauliflower: Both cruciferous vegetables are decent sources of vitamin C and are frequently used in Indian cuisine.

Comparison of Common Indian Vitamin C Sources


Food (per 100g)	Approximate Vitamin C Content (mg)	Notes
Amla (Indian Gooseberry)	600–700	King of Indian vitamin C sources; also rich in antioxidants.
Guava	250	Popular fruit with a high concentration of vitamin C.
Green Chilli	242	Potent source commonly used in Indian cooking.
Sweet Yellow Pepper	137	Higher in vitamin C than green peppers and oranges.
Kale	120	Nutrient-dense leafy green, often available seasonally.
Broccoli	89	Excellent source of fiber and vitamins.
Papaya	87	Tropical fruit that is also rich in fiber and vitamin A.
Orange	53	Classic vitamin C source, though not the highest.

Integrating Vitamin C-Rich Foods into Your Diet

Incorporating these foods into your daily meals is simple and delicious. For a morning boost, consider a glass of fresh amla juice mixed with water and a pinch of black salt. A fruit chaat with guava, papaya, and oranges makes for a perfect afternoon snack. Adding chopped green chillies to your curries, dals, or salads can easily increase your intake. Cooking with moringa leaves or adding steamed broccoli and cauliflower to your vegetable preparations are other excellent strategies. Since vitamin C is water-soluble and sensitive to heat, it's best to consume some of these foods raw, like bell peppers in salads, to maximize their nutritional benefits. For example, a sprouts salad with tomatoes and coriander is a simple and effective way to get your daily dose.

Conclusion: Amla Reigns Supreme

For those seeking the highest vitamin C food in India, amla is the definitive answer. Its unparalleled concentration of this essential nutrient, combined with powerful antioxidants, makes it a superior choice for boosting immunity and overall health. However, a balanced approach that includes a variety of other rich sources like guava, bell peppers, and green chillies ensures a well-rounded and nutrient-dense diet. By leveraging these native ingredients, you can easily meet your daily vitamin C requirements and enjoy a healthier lifestyle. The abundance of these options in Indian cuisine means a potent dose of wellness is always within reach. For more information on the health benefits of vitamin C, visit reliable sources like MedlinePlus.

Frequently Asked Questions

Amla, also known as the Indian gooseberry, is the fruit with the highest vitamin C content in India, with studies showing it contains approximately 600-700 mg per 100 grams.

Yes, amla is significantly better than oranges for vitamin C content. It contains many times the amount of vitamin C found in a typical orange.

While several vegetables are good sources, green chillies contain a surprisingly high amount of vitamin C, along with other excellent options like bell peppers and kale.

You can add amla to your diet by drinking fresh amla juice, eating it raw with black salt, or incorporating amla powder into smoothies or other dishes.

Yes, vitamin C is a water-soluble vitamin that is sensitive to heat. Cooking, especially boiling, can cause a significant loss of vitamin C. Eating raw fruits and vegetables is the best way to retain its content.

Besides amla, other excellent Indian sources include guava, green chillies, bell peppers, papaya, and leafy greens like moringa and kale.

While recommendations vary slightly, the recommended daily intake for adult men is around 90 mg and for adult women is 75 mg. One serving of many vitamin C-rich foods can help meet this requirement.