Is gooseberry the best source of vitamin C?

November 8, 2025 •

3 min read

Did you know that a single Indian gooseberry, or amla, can pack as much vitamin C as up to 20 oranges? This incredible potency naturally raises the question: is gooseberry the best source of vitamin C, or are there other contenders? The answer is more nuanced than it seems, involving availability, nutrient stability, and overall health benefits.

Quick Summary

Indian gooseberry (amla) is an exceptionally concentrated source of vitamin C, often surpassing popular citrus fruits. While a few exotic fruits may contain higher concentrations, amla's unique properties, including nutrient stability and powerful antioxidants, make it a top contender for immune health.

Key Points

Amla is a Vitamin C Powerhouse: The Indian gooseberry contains exceptionally high levels of vitamin C, far surpassing oranges and other common citrus fruits.
Nutrient Stability is Key: Amla's vitamin C is protected by tannins, making it remarkably stable even after processing like drying, unlike many other fruits.
Acerola Cherry Might Be Higher: While amla is top-tier, the acerola cherry is sometimes cited as having an even higher vitamin C concentration per 100g, though it's less commonly available.
Offers Broader Health Benefits: Beyond just vitamin C, amla is rich in potent antioxidants and anti-inflammatory compounds that support immunity, heart health, and digestion.
Versatile and Accessible: Amla can be easily incorporated into the diet through fresh fruit (if available), juice, or convenient powder and supplement forms.
Not Just a Single Winner: The "best" source depends on individual needs, with amla being an excellent, practical, and highly potent option for most.

Gooseberry: The Indian Vitamin C Powerhouse

The Indian gooseberry, known as amla, is revered in Ayurvedic medicine as a 'Rasayana' or rejuvenator for its extensive health-promoting properties. While well-known citrus fruits like oranges have long been celebrated for their vitamin C content, amla frequently contains many times more of this essential nutrient per 100 grams. Its remarkable concentration is one of the primary reasons it is considered a superfruit globally.

Why Amla's Vitamin C is Special

Beyond just its high volume of ascorbic acid, amla offers several unique advantages. The vitamin C in amla is protected by naturally occurring compounds called tannins, which prevent the nutrient from breaking down easily. This is a significant difference from other fruits where cooking or processing rapidly depletes the vitamin C content. This stability means that dried amla powder and other processed forms remain reliable and potent sources of vitamin C.

Gooseberry vs. Other Top Vitamin C Fruits: A Comparison

When evaluating the 'best' source, it is important to consider the entire spectrum of vitamin C-rich foods. While amla is a strong contender, a few other fruits can compete in sheer ascorbic acid volume, although they may not be as readily available in all regions. The following table compares the approximate vitamin C content of amla with other prominent sources:


Source	Vitamin C (mg per 100g)	Notes
Amla (Indian Gooseberry)	300–900+	Exceptionally high, stable even when processed.
Acerola Cherry	1,680+	Often cited as the highest, but less common and harder to find.
Guava	125	Very rich tropical fruit, readily available in some regions.
Blackcurrants	203	Tart berries with a very high concentration.
Kiwi	134	A very popular and accessible fruit with high vitamin C.
Orange	53	The well-known benchmark, but far less potent than amla.

From this data, it's clear that while the acerola cherry might have a higher concentration, amla's impressive levels and stability make it an unparalleled and practical choice for many people seeking a consistent, potent vitamin C source.

Broader Health Benefits of Indian Gooseberry

Indian gooseberry is not a one-dimensional nutrient provider. Its powerful antioxidant properties, supported by its high vitamin C and polyphenol content, offer a range of health benefits.

Immune System Support: The combination of high vitamin C and other antioxidants helps strengthen the body's immune response.
Antioxidant and Anti-inflammatory Effects: Amla's compounds help fight free radicals, reducing oxidative stress and inflammation throughout the body.
Cardiovascular Health: Studies suggest amla can help improve blood fat profiles and support heart health.
Hair and Skin Health: Its vitamin C content supports collagen production, vital for healthy skin, and its extracts are used to promote hair health.
Digestive Aid: The fruit's fiber content can aid in healthy digestion and bowel movements.

How to Include Gooseberry in Your Diet

Incorporating amla into your routine can be done in many ways. While the raw fruit is intensely sour, it is often consumed in more palatable forms.

Powder: Amla powder can be mixed into smoothies, juices, or yogurt. It is a highly convenient way to get a concentrated dose of nutrients.
Juice: Ready-to-drink amla juice is available, providing a potent and refreshing option. Look for unsweetened varieties to maximize health benefits.
Supplements: Amla extracts are available in capsule form for a simple and consistent dosage.
Culinary Uses: In traditional Indian cuisine, amla is used in pickles, jams, and even candied for preservation.

Conclusion: A Clear Champion for Many

While the search for the single "best" source of any nutrient can be subjective, the Indian gooseberry, or amla, stands out as a clear champion for most. Its exceptionally high vitamin C content, combined with its unique stability and a broad spectrum of additional health benefits, makes it a superior choice to more common sources like oranges. For those seeking a reliable, powerful, and natural boost to their vitamin C intake, amla is undoubtedly one of the best options available. The final choice of how to meet your daily vitamin C needs should factor in what is most accessible, affordable, and enjoyable for your lifestyle.

For more detailed information on the benefits and medicinal uses of amla, the Kerry Health and Nutrition Institute provides an extensive overview.

Frequently Asked Questions

Yes, Indian gooseberry (amla) contains significantly more vitamin C than an orange. Depending on the source, amla can have anywhere from 5 to 20 times the vitamin C content of an orange per 100 grams.

Gooseberry can be added to your diet in various forms. You can find it as a powder to mix into smoothies, juices, or yogurt. Fresh amla is also available and is often pickled or candied.

Unlike many other fruits, the vitamin C in amla is protected by tannins, making it highly stable. This means its potency is largely retained even after drying or cooking.

Amla is the Indian gooseberry (Phyllanthus emblica). It is a tart, round green fruit native to parts of Asia and is widely used in Ayurvedic medicine for its potent health properties, including its very high vitamin C content.

While amla is extremely high in vitamin C, some sources suggest that the acerola cherry may contain an even higher concentration, though it is less common to find.

In addition to its vitamin C content, gooseberry is rich in antioxidants and polyphenols. It can support the immune system, promote heart health, aid digestion, and benefit hair and skin.

While generally safe, excessive consumption of amla can potentially lead to hyperacidity or stomach issues. It is important to consume it in moderation.

The high vitamin C in amla acts as an antioxidant, helping to reduce cellular damage and inflammation. It also supports immune function by promoting specialized immune cells and helps with collagen production for healthy skin and tissues.