Understanding the Nutritional Profile of 100 gm Amla
While the specific nutritional values can vary slightly depending on the variety and freshness, a standard 100 gm portion of amla is a treasure trove of nutrients. It is most famously known for its exceptionally high Vitamin C content. According to data from TATA AIG Blog, a 100g serving of amla can contain between 600-700 mg of Vitamin C, though some sources report even higher amounts. This single portion far exceeds the recommended daily intake for most adults.
Beyond Vitamin C: The Complete Nutritional Breakdown
Beyond its Vitamin C claim to fame, 100g of amla provides a wide spectrum of other essential nutrients. This includes dietary fiber, vitamins, and minerals that contribute to overall health. For context, here is a general nutritional chart based on various health and nutrition sources:
- Energy: Approximately 44-58 kcal
- Carbohydrates: 10-14g
- Protein: Less than 1g
- Fat: Less than 1g
- Dietary Fiber: 3-5g
- Calcium: Around 25-50 mg
- Iron: Around 0.31-1.2 mg
- Phosphorus: Around 20-27 mg
- Vitamin C: 470-700+ mg
- Vitamin A: 290 IU
This robust nutritional profile explains why amla has been a staple in Ayurvedic medicine for centuries. Its antioxidant properties, largely attributed to its high concentration of polyphenols and Vitamin C, help protect the body from oxidative stress and inflammation.
The Cost of 100 gm of Amla
The cost of 100 gm of amla varies widely based on its form (fresh, powder), organic status, and geographical location. In India, where the fruit is widely grown and consumed, fresh amla is significantly more affordable than processed versions sold internationally.
Fresh vs. Powdered Amla: A Cost Comparison
| Feature | Fresh Amla (100 gm) | Amla Powder (100 gm) |
|---|---|---|
| Cost | Typically much lower (e.g., ₹16-₹22 from Indian grocers). | Higher due to processing and packaging (e.g., ₹120-₹240+ from online stores). |
| Availability | Seasonal (December to April) in India; less common in other regions. | Available year-round globally. |
| Form | Whole fruit, requiring preparation. | Ready-to-use powder. |
| Usage | Eaten raw, juiced, pickled, or made into chutney. | Mixed into water, smoothies, or used topically for hair and skin. |
| Shelf Life | Short shelf life, spoils quickly. | Long shelf life, lasts for years if stored properly. |
| Flavor | Sharply sour and astringent. | Mildly sour, but bitterness can be disguised in recipes. |
For most people outside of India or those looking for convenience, amla powder is the most accessible and cost-effective option for regular use. A 100 gm pack of amla powder will last much longer than 100 gm of fresh fruit and offers the same core health benefits.
Popular Ways to Incorporate Amla into Your Routine
Integrating 100 gm of amla, whether fresh or in powder form, is straightforward. Its tart flavor can be challenging for some, but numerous recipes and methods make it a delicious addition to your diet.
- Amla Juice: Blend 1-2 fresh amlas or a teaspoon of amla powder with water. Add a pinch of honey to balance the tartness. Drinking this on an empty stomach is an ancient Ayurvedic practice for detoxification.
- Amla Chutney: A savory and flavorful condiment can be made by blending fresh amla pulp with cilantro, ginger, green chilies, and a touch of salt. It pairs perfectly with Indian snacks or meals.
- Amla Hair Mask: For external application, mix amla powder with a base like yogurt or water to create a paste. Apply to the scalp to nourish hair follicles, reduce dandruff, and prevent premature graying.
- Amla Smoothie: Mask the tart flavor by adding a teaspoon of amla powder to your morning smoothie. Ingredients like banana, berries, and spinach help create a balanced taste.
- Amla Candy: Dried, sun-cured amla candies are a popular way to preserve the fruit and enjoy its benefits as a daily snack.
Conclusion
In conclusion, 100 gm of amla is not just a small amount of fruit; it is a nutritional powerhouse packed with more Vitamin C and antioxidants than many fruits commonly celebrated for these properties. While the cost of 100 gm can vary depending on whether it is fresh or powdered, its potent health benefits for immunity, digestion, heart health, and anti-aging are well-documented and recognized globally. Whether consumed raw, as a juice, or in powder form, incorporating this modest quantity of amla into your daily routine is a simple yet effective way to support your overall health. With numerous delicious ways to prepare it, there's no reason not to make this superfood a regular part of your wellness journey.
