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Wash the amla
Rinse the amla or gooseberry well.
Gooseberry powder
Gooseberry powder has 20 calories per serving (1 Tea Spoon) — that's 400 calories per 100g. It provides 0g protein, 5g carbs, and 0g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.5g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Gooseberry powder in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Tea Spoon (5 g)
- Calories20.0 kcal
- Carbs5.0 g (20.0 kcal)
- Protein0.0 g (0.0 kcal)
- Fats0.0 g (0.0 kcal)
Nutrition Label
Gooseberry powder
- Serving Size1 Tea Spoon (5 g)
- Calories20.0 kcal
- Carbs5.0 g
- Fiber2.5 g
- Sugar0.0 g
- Protein0.0 g
- Fat0.0 g
- Saturated fat0.0 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium0.0 mg
Nutrition per 100g
- Calories400.0 kcal
- Carbs100.0 g
- Fiber50.0 g
- Sugar0.0 g
- Protein0.0 g
- Fat0.0 g
- Cholesterol0.0 mg
- Sodium0.0 mg
1 serving = 5g
Cooking time: 25 minutes
Serves: 1 persons
Ingredients
Amla powder
1 Tea Spoon
Instructions
1
2
Sun dry the goosberries
Sundry the gooseberries for two days.After 2 days, cut open the gooseberries and deseed them. Gooseberries will turn soft after drying and it will ease the deseeding.Again keep it out in the sun for drying
3
Coarse grind the gooseberry
After a day, when they turn light brown, coarse grind them and continue drying under sun. Within a day or two, it will get dried completely and turn crisp.
4
Grind into a powder
Grind it into a fine powder and store it in an airtight container.
Also Known As
Glycemic Index
50 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Health Goals Suitability
Weight Loss
At just 20 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption.
Muscle Gain
Low protein content (0g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 2.5g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Tea Spoon (~5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Tea Spoon (~5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Tea Spoon (~5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Tea Spoon (~5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Gooseberry powder stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (40-60 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Gooseberry powder contains 20 kcal (0g protein, 5g carbs, 0g fat). That's 400 kcal per 100g. You can track exact portions in the Hint app.
At just 20 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Gooseberry powder has 0g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Gooseberry powder is light enough for dinner at 20 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Gooseberry powder is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (50) with 2.5g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
