A Detailed Look at the Nutritional Value of 100g Amla
A 100g serving of amla is packed with essential nutrients that contribute to its superfood status. The exact nutritional profile can vary slightly depending on whether the fruit is fresh or powdered, but its high vitamin C content is consistently its most celebrated feature. For a 100g portion of fresh amla, the nutritional breakdown typically looks like this:
- Vitamin C: Provides a remarkable 300 to 600mg, offering significant antioxidant support.
- Calories: Approximately 48-50 kcal, making it a low-calorie, nutrient-dense snack.
- Total Carbohydrates: Around 10-14g, a source of natural energy.
- Dietary Fiber: Offers a healthy 4-5g, aiding in digestion and promoting satiety.
- Protein: About 0.5-1g, a small but present component.
- Fats: Negligible, with less than 0.5g.
- Minerals: A good source of minerals like calcium, iron, and potassium, which are vital for bone health, red blood cell production, and blood pressure regulation.
- Antioxidants: In addition to vitamin C, amla contains powerful antioxidants such as polyphenols, flavonoids, and tannins that combat oxidative stress.
Comparison Table: Fresh Amla vs. Powdered Amla (100g)
The form of amla you consume affects its nutritional concentration and usage. Here is a comparison of 100g of fresh amla versus 100g of dried, powdered amla.
| Nutrient | 100g Fresh Amla | 100g Powdered Amla | Notes |
|---|---|---|---|
| Vitamin C | 300-600mg | Higher concentration, retained well after drying | Powder is more concentrated, but storage can affect potency. |
| Calories | ~50 kcal | ~45 kcal | Both are low in calories. |
| Dietary Fiber | ~5g | ~4g | Both provide a good amount of fiber. |
| Water Content | High | Low | Fresh amla is juicier and more hydrating. |
| Form | Whole fruit | Fine, light brown powder | Fresh is for eating raw or processing; powder is for supplements, drinks, or beauty masks. |
| Shelf Life | Short | Long | Powdered amla lasts much longer, making it more convenient. |
| Taste | Very sour, astringent | Less pungent, easier to mix | The sourness of fresh amla can be intense for some. |
The Cost of 100g Amla: Fresh, Dried, and Powdered
The price of 100g of amla can vary significantly based on its form and where it is purchased. In regions where amla is native, fresh fruit is often the most affordable option, especially during its peak season. Online marketplaces, such as those found in Pakistan, provide a good example of the price difference between different forms.
- Fresh Amla: Can often be found at local markets or specialized grocers. For example, some online grocers in Pakistan list 500g for around 137 Rs, which would put 100g at a very low price.
- Dried Amla: Dried whole or seedless amla is typically more expensive per gram than fresh fruit due to the processing involved. Prices can start around 150 Rs for 100g, according to some online listings.
- Amla Powder: This is generally the most expensive form per gram but also the most concentrated and versatile. Organic amla powder in 100g packs is commonly sold for prices ranging from 650 to over 1000 Rs on Pakistani e-commerce platforms. The higher cost reflects the processing, certification, and packaging.
Health Benefits Derived from a 100g Serving of Amla
Consuming 100g of amla, especially in its fresh form, can provide a powerful health boost. Many of the benefits are directly related to its high antioxidant content. Some of the key advantages include:
- Immunity Boosting: The exceptionally high vitamin C content acts as a potent immune booster, helping the body fight off infections and illnesses.
- Improved Eye Health: The abundance of antioxidants helps protect the eyes from infections and can reduce inflammation.
- Enhanced Memory and Brain Function: Phytonutrients and antioxidants combat free radicals that can damage brain cells, and vitamin C supports the production of norepinephrine, a neurotransmitter linked to improved brain function.
- Anti-inflammatory Properties: Amla's anti-inflammatory effects can help reduce inflammation throughout the body, providing relief from various inflammatory conditions.
- Digestive Aid: The dietary fiber in amla supports healthy digestion, promotes regular bowel movements, and can help prevent constipation.
- Heart Health: Some research suggests amla can help regulate cholesterol levels, which supports a healthy cardiovascular system.
Versatile Ways to Utilize 100g of Amla
Incorporating 100g of amla into your routine is easy given its versatility. The fruit can be prepared in various forms to suit different tastes and needs. Here are some popular methods:
- Fresh Amla Juice: A simple way to get a concentrated dose of vitamin C. Blend the pitted fresh berries with water, strain, and optionally sweeten with honey or a natural sweetener.
- Amla Chutney: A tangy and spicy condiment made by blending chopped amla with coriander, green chilies, ginger, and spices.
- Amla Pickle: A traditional preparation where amla is boiled, cut, and then mixed with tempering spices and oil for long-term preservation.
- Amla Powder in Smoothies or Yogurt: Mix amla powder into your morning smoothie or yogurt for an easy nutritional boost.
- DIY Hair and Face Masks: Amla powder is a popular ingredient in natural beauty treatments. Mix it with water to create a paste that can be applied to the hair or skin for its antioxidant and astringent properties.
- Amla Tea: Steep dried amla pieces or powder in hot water to create a soothing, health-promoting tea.
- Candied Amla: For a sweeter treat, fresh amla can be boiled, pitted, and then soaked in sugar syrup before being dried.
For more in-depth scientific information on the medicinal uses of amla, the National Institutes of Health (NIH) is an excellent resource: Functional and Nutraceutical Significance of Amla.
Conclusion
In summary, 100g of amla, whether fresh or powdered, represents a potent concentration of health-enhancing nutrients, most notably its high vitamin C content. The cost varies based on the form and market, with powder being the most concentrated and typically the most expensive per gram. The numerous health benefits, from boosting immunity to improving eye and brain function, make it a valuable addition to any diet. Its versatile applications in cooking and beauty routines ensure that there are many ways to enjoy the rewards of this powerful superfood.
