{"id":191521,"date":"2026-08-05T14:14:12","date_gmt":"2026-08-05T08:44:12","guid":{"rendered":"https:\/\/www.1mg.com\/articles\/?p=191521"},"modified":"2026-08-05T14:14:12","modified_gmt":"2026-08-05T08:44:12","slug":"amla-vs-oranges-which-actually-gives-you-more-vitamin-c","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/amla-vs-oranges-which-actually-gives-you-more-vitamin-c\/","title":{"rendered":"Amla vs. Oranges: Which Actually Gives You More Vitamin C?"},"content":{"rendered":"

\"Amla
\nWhen you think of vitamin C, oranges are probably the first fruit that comes to mind. For years, oranges have been thought of as the fruit that does wonders for your immune system and protects you from vitamin C deficiency. However, if you have ever searched for the most potent natural source of vitamin C, you would have read somewhere about amla, often referred to as Indian gooseberry.<\/span><\/p>\n

But the question is which of the two is better? Is amla actually loaded with more vitamin C than oranges, or is it just a myth?<\/b><\/p>\n

The answer is very simple. Both fruits are nutrient-dense and packed with antioxidants, but one of the fruits is high in vitamin C. But judging fruits just on their vitamin C content is not enough to determine which fruit is healthier. Several factors influence this, like fibre, antioxidants, hydration, taste, and how easy the fruit is to eat in the everyday diet.<\/span><\/p>\n

In this amla vs oranges article, we will go deep into each fruit, what nutrients they offer, health benefits, and vitamin C content.<\/span><\/p>\n

What Is the Significance of Vitamin C?<\/b><\/h2>\n

\"amla\"<\/p>\n

Vitamin C (ascorbic acid) is a water-soluble vitamin that is important to the body. The body cannot produce it on its own. It is not stored in large quantities and so must be eaten regularly from a variety of foods.<\/span><\/p>\n

Vitamin C plays important roles in keeping you healthy: <\/span>
\n<\/span>\u2022 Enhances immunity <\/span>
\n<\/span>\u2022 Encourages collagen production for healthy skin, bones, cartilage and blood vessels <\/span>
\n<\/span>\u2022 Improves the recovery process <\/span>
\n<\/span>\u2022 Improves the process of iron uptake from plant sources <\/span>
\n<\/span>\u2022 Prevention of oxidative stress <\/span>
\n<\/span>\u2022 Supports healthy teeth and gums <\/span>
\n<\/span>\u2022 Decreases inflammation and enhances well-being. <\/span>
\n<\/span>
\n<\/span>As per ICMR (Indian Council of Medical Research), adults require about 65\u201380 mg of vitamin C daily. This makes including good vitamin C sources in your daily diet essential.<\/span><\/p>\n

Amla vs. Oranges: Vitamin C Comparison<\/b><\/h2>\n

The biggest difference between these two fruits lies in their vitamin C content.<\/span><\/p>\n\n\n\n\n\n\n\n\n
Nutrient (per 100 g)\u00a0<\/span><\/td>\nAmla<\/span><\/td>\nOrange<\/span><\/td>\n<\/tr>\n
Vitamin C\u00a0<\/span><\/td>\nApproximately 450\u2013700 mg\u00a0<\/span><\/td>\nAround 50\u201360 mg\u00a0<\/span><\/td>\n<\/tr>\n
Calories\u00a0<\/span><\/td>\n44 kcal\u00a0<\/span><\/td>\n47 kcal\u00a0<\/span><\/td>\n<\/tr>\n
Dietary Fiber\u00a0<\/span><\/td>\n4.3 g\u00a0<\/span><\/td>\n2.4 g\u00a0<\/span><\/td>\n<\/tr>\n
Natural Sugar\u00a0<\/span><\/td>\nLow\u00a0<\/span><\/td>\nModerate\u00a0<\/span><\/td>\n<\/tr>\n
Water Content\u00a0<\/span><\/td>\nModerate\u00a0<\/span><\/td>\nHigh\u00a0<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

It is clear from the comparison made in the above-given table that amla contains several times more vitamin C than oranges.<\/span><\/p>\n

Depending upon the type and freshness of amla, the vitamin C content in it can vary up to 10 times from that of oranges. In fact, the vitamin C in just amla can be sufficient to meet the daily requirements of an adult with excess.<\/span><\/p>\n

Why Does Amla Have So Much Vitamin C?<\/b><\/h2>\n

\"Amla\"
\nOne of the factors that makes Amla different from other vitamin C-containing items is not only the amount of vitamin C it has, but the way it preserves it.<\/span><\/p>\n

Amla contains very strong phytochemicals such as:<\/span><\/p>\n