Raw amla vs amla powder vs dried amla: Which is healthier? | - The Times of India (2025)

Feeling sluggish? Skin looking dull? Immunity on the fritz? Here enters amla, the Indian gooseberry, the carrom-sized ball of wellness! We all know it's packed with goodness, a vitamin C champion and antioxidant superhero. But here's the real question: are you getting the most out of it? Is

raw amla

the best way to have it, or does powdered or dried hold the key to unlocking its full potential? So, which one offers the most benefits? And does any of them have a downside? Here is the comparison of them and which one is the healthiest option for you!

Raw Amla

Raw

amla

is the purest way to enjoy this superfood. Since it’s consumed fresh, it retains all its natural vitamins, minerals, and antioxidants.

Health benefits of raw Amla:
Highest vitamin C concentration: Fresh amla has a higher vitamin C content than oranges, which helps to strengthen the skin and immune system.
Digestion help: Its natural fibre promotes digestive health and keeps constipation at bay.
Increases hair growth: The high level of antioxidants promotes healthy hair development and lowers hair loss.
Beneficial to heart health: Promotes cardiovascular health and helps control cholesterol levels.
Disadvantage: Raw amla has a strong sour taste, which some people find difficult to eat directly. It also spoils quickly if not stored properly.

Amla powder

Amla powder

is made by drying and grinding fresh amla. It’s a popular option as it has a long shelf life and can be easily mixed with water, honey, or smoothies.
Health benefits of Amla powder:
Retains most nutrients – Drying reduces some vitamin C, but it still has a good amount of antioxidants and minerals.
Supports metabolism – It’s often used in Ayurveda for weight loss and boosting metabolism.
Great for skin and hair – Can be used both internally and externally for clear skin and strong hair.
Alkalises the body – Helps balance the body's pH levels and detoxifies the liver.
Disadvantage: The drying process reduces some of the vitamin C content, making it slightly less potent than fresh amla.

Dried amla

Dried amla

is made by dehydrating fresh amla pieces. Some versions are sweetened to improve taste, while others are simply sun-dried.
Health benefits of dried amla:
Good for digestion – The fiber content remains intact, aiding in better gut health.
Boosts iron absorption – Helps prevent anemia and improve red blood cell production.
Great for snacking – A convenient and tasty way to include amla in your diet.
Disadvantage: If dried amla is sweetened, it may contain added sugar, which reduces its health benefits. The drying process also lowers vitamin C levels significantly compared to raw amla.

Which one is healthier?

Raw amla is the best option for getting the most vitamin C and antioxidants. Amla powder is a long-lasting and convenient solution for long-term health benefits. Dried amla, when unsweetened, is an excellent digestive aid and snack. Sweetened versions should be avoided.
As per Ms Rutu Dhodapkar, Deputy Manager, Clinical dietitics at P.D. Hinduja Hospital & MRC, Khar, "Fresh amla contains significantly more vitamin C than oranges, sweet limes, and lemons. Often referred to as Indian gooseberries, fresh amla boasts an impressive vitamin C content of 600–700 mg per 100 grams, making it one of the richest natural sources of this essential nutrient. This superfood is packed with vitamins, minerals, and antioxidants that help boost immunity. It also supports digestive health by relieving constipation and reducing hair loss. Additionally, amla benefits heart health by helping control cholesterol levels."
She also added, "One crucial point to note is that fresh amla loses its vitamin C content once cut, and its shelf life is no more than two days. Drying amla extends its longevity by reducing its water content, but this process also lowers its vitamin C levels. Further processing into powder results in additional vitamin C loss due to air exposure. However, dried amla still retains key properties, such as boosting metabolism, aiding weight loss, and promoting healthy skin and hair. It can be consumed in smoothies, or mixed with honey or water. Amla also supports liver detoxification and helps maintain pH balance due to its alkaline nature. Many health-conscious individuals now prepare alkaline water by infusing fresh amla, turmeric, cucumber, lemon, oranges, beetroot, and carrot slices in water overnight. Another traditional probiotic drink, Kanji, is made by leaving these ingredients in water exposed to sunlight for three days. This fermented beverage helps maintain a healthy gut by promoting beneficial bacteria."
Overall, raw amla is the healthiest because it contains the most nutrients, but if taste or storage are concerns, amla powder is an excellent alternative.