14 %
Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.
How many calories are in amla?
46.4kcal
in an 80 g portion
58 kcal per 100 g.
Source: UK CoFID 2021, record 14-001. Checked 5 October 2026.
0.08 gFat
0.4 gProtein
11 gCarbohydrate
14 %Daily copper
What’s in an 80 g portion
More than half of a portion is water. The rest is 11 g carbohydrate and 0.4 g protein.
- 0.08 gFat
- 0.4 gProtein
- 11 gCarbohydrate
- 65.4 gWater
- 3.1 gMinerals and the rest
Below average for fruit
Amla is 58 kcal per 100 g. The 143 fruit in this database average 68.8.
Amla58
Fruit average68.8
Low in fat
0.1 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.08 g
Vitamins and minerals in amla
Nothing reaches the “high in” level, but one of the 10 count as a source, led by copper.
None recorded
- Vitamin D
- Vitamin B12
Show all 10 with amounts
Copper0.14 mg, 14 %
Potassium184 mg, 9.2 %
Iron0.96 mg, 6.9 %
Calcium40 mg, 5 %
Phosphorus16 mg, 2.3 %
Thiamin (vitamin B1)0.02 mg, 2.2 %
Riboflavin (vitamin B2)0.01 mg, 0.6 %
Vitamin A0.0008 mg, <1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What amla doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only under 1 % of the vitamin A reference intake per 100 g.
Vitamin D
0mgin amla
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin amla
Find it inLiver, ox, raw4400 % per 100 g
Vitamin A
<1%in amla, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Amla against other fruit
Per 100 g, amla has the most copper of the 6 here, ahead of plums (Victoria, raw).
0.2mg
0.1mg
0.1mg
0.1mg
0.1mg
0.1mg
All values per 100 g, from the same dataset. Differences are against amla.
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Questions about amla
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of amla?
A typical portion (80 g, one of your five a day) gives 46 kcal. Per 100 g the figure is 58 kcal.
Is amla a source of copper?
It is a source of copper: 0.18 mg per 100 g, 18 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals does amla have most of?
By share of the daily reference intake: copper (0.18 mg, 18 %), potassium (230 mg, 12 %) and iron (1.2 mg, 8.6 %) per 100 g.
Is amla high in salt?
No. Salt is 0.01 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-001, Amla, published by Public Health England under the Open Government Licence v3.0. Main data references: Gopalan et al. (1980) Nutritive value of Indian foods, National Insitute of Nutrition, Indian Council of Medical Research. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for fruit. Edible proportion: 89 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Gooseberry). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fruit
From the same group, with calories per 100 g, and the foods with the most copper.
More fruit
Most copper
- Currants0.81 mg
- Longans, dried0.81 mg
- Pineapple, dried0.6 mg
- Liver, calf, fried23.9 mg
- Liver, calf, raw20.5 mg
- Liver, lamb, fried13.5 mg
- Copper guide