Nutritional Facts of Amla Murabba, Calories in Amla Murabba

by Tarla Dalal
This calorie page has been viewed 6899 times

How many calories does one tablespoon of Amla Murabba have?

One tablespoon of Amla Murabba gives 71 calories. Out of which carbohydrates comprise 70 calories, proteins account for 1 calories and remaining calories come from fat which is 0 calories. One tablespoon of Amla Murabba provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Amla Murabba Recipe amla murabba recipe | amla ka murraba | with amazing 22 images.

An invaluable winter preserve. Amlas (Indian gooseberries) are a major ingredient in several herbal tonics as they are reputed to be good for the liver, eyes and stomach. Amlas are the richest known source of Vitamin C. Amlas are abundantly available during the winter months. I actually buy a large quantity of this fruit each year to make amla ka murraba. Whole amlas simmered in a cardamom and saffron flavoured syrup is one of my personal favourites.

There are several traditional recipes for making this amla murraba. Some soak the amlas in alum (phitkari) overnight whilst others sun-dry amlas. I find it easiest to cook the amlas in boiling water to get rid of all its bitter juices.



The entire process takes about 2 to 3 days. First the amlas are simmered in a thin sugar syrup and left aside for 2 days during which the amlas slowly and gradually soak in the syrup. On the third day, the syrup is boiled again along with the flavouring to a thick honey like consistency and the amlas are added. The thick syrup helps in the preservation of the amla murraba and also complements the sharp and acidic amla taste.

When preserved for a long period of time, the syrup of the amla ka murraba turns to a dark brown to an almost black colour and takes in all the goodness of the amlas. I am sure you will enjoy this amla murabba recipe as much I have enjoyed making it for you.

Is Amla Murabba healthy?

No, amla murabba is not healthy.

Let's understand the ingredients.

AmlaThe vitamin C dense Indian gooseberry  helps to boost your immunity and build your body’s defenses against various diseases. vitamin C also acts as an antioxidant and helps rejuvenate your skin, purify your blood, reduce the risk of cancer, and slow down signs of ageing.  

Benefits of Cardamom, Elaichi : Cardamom has essential oil which is known to be effective is killing bacteria. This antimicrobial power of cardamom helps in relieving some stomach problems like stomachache, cramps, flatulence etc. The sweet yet strong aroma of cardamom makes it perfect to control Halitosis (bad breath). The mineral manganese in cardamom may help in the lower blood sugar levels and good for diabetics. See detailed benefits of cardamom.

What's the problem ?

Sugar : 2 1/2 cups Sugar used in the recipe. Sugar is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Note: These values are approximate and calorie burning differs in each individual.

Is Amla Murabba healthy  for diabetics, heart and weight loss?

No, this recipe is not good for diabetics, heart and weight loss. 2 1/2 cups Sugar used in the recipe. Sugar is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process.

What is a healthier Indian achar or chutney?

There are many healthy Indian pickles and achar with ZERO sugar and less oil. Try hara lehsun ka acharpunjabi lehsun achartendli ka achar and low salt green chilli pickle.

Hara Lehsun ka Achar

Hara Lehsun ka Achar

Is Amla Murabba good for healthy individuals ?

No, too much sugar used in the recipe.

One tablespoon of Amla Murabba is high in

Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 71 calories that come from one tablespoon of Amla Murabba?

Walking (6 kmph) = 21 mins
Running (11 kmph) = 7  mins
Cycling (30 kmph) = 9 mins
Swimming (2 kmph) = 12 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per tbsp% Daily Values
Energy71 cal4%
Protein0.1 g0%
Carbohydrates17.4 g6%
Fiber0.7 g3%
Fat0 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A2 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0 mg0%
Vitamin C131.2 mg328%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)0.1 mcg0%
MINERALS
Calcium10.9 mg2%
Iron0.3 mg1%
Magnesium4.4 mg1%
Phosphorus0 mg0%
Sodium1.1 mg0%
Potassium49.2 mg1%
Zinc0 mg0%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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