Classical Ayurvedic Profile & Preparation
The living rasayana — fresh amalaki carries all five tastes and rejuvenates without heating; the exception fruit that is sour yet pitta-pacifying.
Traditional Preparation (Samskara)
Eaten fresh in its winter season — raw with salt, juiced, or as chutney and murabba.
Classical Provenance: Charaka Samhita (rasayana); Bhavaprakasha Nighantu (amalaki).
Synergistic Combinations (Samyoga)
- fresh with rock salt (winter tradition)
- juice with honey
- grated in salads and chutneys
Contraindications & Viruddha Āhāra (Food Incompatibilities)
- Contraindication: acute diarrhea
- Contraindication: very high vata without buffering
Verified USDA Nutrition Facts for Fresh amla
Complete macronutrient, vitamin, and mineral profile per 100 grams and per 1 cup pieces (150g):
| Nutrient | Per 100g | Per Serving (1 cup pieces) |
|---|---|---|
| Energy (Calories) | 24 kcal | 36 kcal |
| Protein | 0.3 g | 0.5 g |
| Total Carbohydrates | 4.4 g | 6.6 g |
| Dietary Fiber | 7.8 g | 11.6 g |
| Total Sugars | 3.4 g | 5.1 g |
| Total Fat | 0.2 g | 0.2 g |
| Calcium | 20.1 mg | 30.2 mg |
| Iron | 1.25 mg | 1.88 mg |
| Magnesium | 6.5 mg | 9.8 mg |
| Phosphorus | 21.9 mg | 32.8 mg |
| Potassium | 223 mg | 334 mg |
| Sodium | 1 mg | 2 mg |
| Zinc | 0.05 mg | 0.08 mg |
| Copper | 0.12 mg | 0.18 mg |
| Manganese | 0.11 mg | 0.17 mg |
| Selenium | 0 µg | 0 µg |
| Vitamin C | 252.0 mg | 378.0 mg |
| Vitamin A (RAE) | 1.6 µg | 2.4 µg |
| Vitamin E | 0.12 mg | 0.18 mg |
| Vitamin K | 1.6 µg | 2.5 µg |
| Thiamin (Vitamin B1) | 0.01 mg | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.04 mg |
| Niacin (Vitamin B3) | 0.12 mg | 0.18 mg |
| Vitamin B6 | 0.27 mg | 0.41 mg |
