Amla Juice Recipe: Fresh, Preserved & Mixed — 3 Methods
- Method 1: Fresh Amla Juice (Drink Immediately)
- Method 2: Preserved Amla Juice (Lasts 5-7 Days)
- Method 3: Cold Press Method (Best Nutrition)
- 4 Mixed Amla Juice Combos
- Amla in ABC Juice (Apple-Beetroot-Carrot)
- 2026 Update: What New Research Says
- Essential Tips for Better Amla Juice
- Seasonal Guide: When to Buy Amla
- Storage Guide — Glass vs Plastic
- Frequently Asked Questions
This amla juice recipe makes the most of amla, also called Indian gooseberry. Amla is one of the richest food sources of vitamin C. Peer-reviewed reviews report a wide range, about 190 to 720 mg per 100 grams. That is several times more than an orange. The exact number changes with the variety and the season. So treat any single figure as an estimate. You can make amla juice at home easily. It is cheap to make. Homemade juice is the freshest you can get.
Store-bought amla juice often has preservatives and added sugar. It is also heat-processed. This destroys some vitamin C. Making it at home takes 5 minutes. It costs about ₹15-20 per glass.
This article shows you three ways to make juice. The first way is fresh juice you drink right away. The second way is preserved juice that lasts one week. The third way is cold press juice with the best nutrition. You also get four mixed recipes for different health goals.
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Method 1: Fresh Amla Juice (Drink Immediately)
Ingredients
| Ingredient. | Quantity. |
|---|---|
| Fresh amla (Indian gooseberry). | 4-5 pieces (about 100g). |
| Water. | 1 cup (200 ml). |
| Honey. | 1-2 tsp (to taste). |
| Black salt (kala namak). | 1 pinch. |
Steps
- Wash amla thoroughly under running water
- Remove seeds: Cut each amla into 4 pieces around the central seed. Discard the seed — it is hard and bitter
- Blend: Put amla pieces + 1 cup water in a mixer grinder. Blend for 30-45 seconds until smooth
- Strain: Pour through a fine mesh strainer or muslin cloth. Press the pulp to extract maximum juice
- Season: Add honey and black salt. Stir well
- Drink immediately: Vitamin C starts degrading the moment amla is exposed to air and light
Yield: ~200-250 ml | Calories: ~60 kcal | Time: 5 minutes
Taste: Very sour with a slightly astringent aftertaste. The honey and black salt make it drinkable. Some people add a pinch of cumin powder (jeera) for extra flavour.
Method 2: Preserved Amla Juice (Lasts 5-7 Days)
Ingredients
| Ingredient. | Quantity. |
|---|---|
| Fresh amla. | 250g (about 10-12 pieces). |
| Water (for boiling). | 2 cups. |
| Lemon juice. | 2 tbsp (preservative). |
| Rock salt (sendha namak). | ½ tsp. |
Steps
- Boil: Bring 2 cups of water to a boil. Add washed amla. Boil for 5 minutes until slightly soft
- Cool: Drain and let amla cool to room temperature
- Deseed: The softened amla comes apart easily. Remove seeds with your fingers
- Blend: Blend the softened amla with ½ cup fresh water until smooth
- Strain: Strain through a fine mesh
- Add lemon juice: This lowers the pH and slows vitamin C degradation. Stir in 2 tablespoons of lemon juice
- Store: Pour into a clean glass bottle. Seal tightly. Refrigerate
Yield: ~400-500 ml (enough for 5-7 days at 60 ml/day)
Why boil? Boiling makes the amla soft and easy to work with. It helps you remove seeds and blend it better. Boiling does lower some vitamin C by about 20-30%. But the lemon juice makes up for some of that loss. The good part is you save time and effort. You prepare everything just once for the whole week.
Shelf life: 5-7 days refrigerated in a sealed glass bottle. If it smells fermented or fizzy, discard it.
Method 3: Cold Press Method (Best Nutrition)
Steps
- Wash and deseed: Cut amla into pieces, remove the hard central seed
- Feed into cold press juicer: Push amla pieces slowly. Amla is hard, so alternate with softer fruits (apple pieces) if your juicer struggles
- Collect juice: Pure amla cold press juice comes out concentrated — typically 60-80 ml from 100g of amla
- Dilute if needed: Mix with 100-150 ml water, or use as a shot (20-30 ml undiluted)
Why cold press is best:
- No heat from boiling — vitamin C stays intact.
- No blender motor heat — less oxidation.
- No water added — more concentrated nutrients.
- Slower extraction — less foam, less air exposure.
| Method. | Vitamin C Retained. | Convenience. | Shelf Life. |
|---|---|---|---|
| Fresh (blender). | ~85-90%. | High (5 min). | 30 minutes. |
| Preserved (boiled). | ~60-70%. | Highest (prep once/week). | 5-7 days. |
| Cold press. | ~95%. | Medium (needs juicer). | 24-48 hours. |
Tip: If you make cold press amla juice for the week, add lemon juice. Use 1 tbsp per 200 ml. Store it in an airtight glass jar. It will last 3-4 days in the fridge. This is longer than blender juice. It is shorter than the boiled version.
4 Mixed Amla Juice Combos
1. Amla + Ginger — Immunity Shot
| Ingredient. | Quantity. |
|---|---|
| Amla juice. | 30 ml. |
| Ginger juice. | 5 ml. |
| Honey. | 1 tsp. |
| Warm water. | 100 ml. |
Best for: Cold season, flu prevention, daily immunity. When: Morning, empty stomach.
2. Amla + Aloe Vera — Digestion Soother
| Ingredient. | Quantity. |
|---|---|
| Amla juice. | 20 ml. |
| Aloe vera gel (inner gel only). | 30 ml. |
| Cold water. | 100 ml. |
| Lemon juice. | 1 tsp. |
Best for: Acidity, gastritis, pitta imbalance. When: Morning, 30 min before breakfast.
3. Amla + Beetroot — Haemoglobin Booster
| Ingredient. | Quantity. |
|---|---|
| Amla juice. | 30 ml. |
| Beetroot juice. | 150 ml. |
| Lemon juice. | 1 tsp. |
Best for: Anaemia means low haemoglobin in your blood. Vitamin C in amla helps your body a lot. It makes iron absorption from beetroot much better. When: Morning or afternoon.
4. Amla + Turmeric — Anti-Inflammatory
| Ingredient. | Quantity. |
|---|---|
| Amla juice. | 30 ml. |
| Turmeric powder. | ½ tsp. |
| Black pepper. | 1 pinch (enhances curcumin absorption by 2,000%). |
| Warm water. | 150 ml. |
| Honey. | 1 tsp. |
Best for: Joint pain, inflammation, arthritis support. When: Morning or evening.
Amla in ABC Juice (Apple-Beetroot-Carrot)
ABC juice is a popular Indian mix of apple, beetroot, and carrot. People drink it for skin, blood, and energy. Amla makes a great add-in. Here is a simple way to do it.
| Ingredient. | Quantity. |
|---|---|
| Apple. | 1 medium. |
| Beetroot. | 1 small. |
| Carrot. | 1 medium. |
| Amla juice. | 20-30 ml. |
| Lemon juice. | 1 tsp (optional). |
Cold press or blend the apple, beetroot, and carrot. Strain if you used a blender. Then stir in the amla juice and lemon. Drink it fresh. Vitamin C boosts how well your body takes in plant iron from the beetroot. So this combo is good for low energy and low haemoglobin.
Want the full ratios and method? Read our complete ABC Juice Recipe (Apple, Beetroot, Carrot) guide.
2026 Update: What New Research Says
Here is what recent research and health reviews report about amla and its juice. We have kept it simple and added our sources at the end.
- Very high in vitamin C: Peer-reviewed reviews report a wide range for fresh amla, about 190 to 720 mg per 100 grams by variety. One lab study measured 430 mg per 100 grams. Plant compounds in amla help keep this vitamin C more stable than in many citrus fruits.
- Helps you absorb iron: The vitamin C in amla can raise non-heme (plant) iron absorption by several times. It does this by changing the iron into a form your gut takes in more easily. This is useful for vegetarians and people with low haemoglobin.
- May lower blood sugar: Human studies report that amla can lower fasting blood sugar. If you take diabetes medicine, this matters. Amla on top of your medicine could push your sugar too low. Talk to your doctor first.
- May help cholesterol: A 2024 research review on amla extract reported lower LDL ("bad") cholesterol and triglycerides in some people. This was with a standard extract, not a daily glass of juice. So do not treat juice as a medicine.
- Heat lowers vitamin C: Ascorbic acid (vitamin C) drops by roughly 15 to 30 percent with boiling and long heating. This is why the cold press and fresh methods above keep the most vitamin C.
Essential Tips for Better Amla Juice
- Remove seeds first: Amla seeds are hard and extremely bitter. They will ruin the taste of your juice. Cut the amla into pieces around the seed
- Add sweetener: Raw amla juice is very sour. Honey, jaggery, or a pinch of black salt makes it palatable. Avoid white sugar — it adds empty calories
- Use glass, not plastic: Vitamin C degrades faster in plastic containers due to chemical reactions. Always store in glass bottles with tight lids
- Keep away from light: UV light breaks down vitamin C. Store in dark glass or in the back of the fridge
- Seasonal buying: Amla season in India is October to February. Buy in bulk during season, freeze deseeded pieces in ziplock bags. They last 3-4 months frozen
- Frozen amla works: Thaw frozen amla pieces and juice them normally. Vitamin C retention in frozen amla is about 80-85% — still excellent
Seasonal Guide: When to Buy Amla (and Off-Season Options)
Amla is a winter fruit in India. Most varieties ripen from mid-October to November. Growers pick the fruit right through February, when it is green and firm.
So the best time to buy fresh amla is October to February. This is when it is cheapest and freshest. You will find it in most local markets during these months.
Off-season options (March to September)
- Frozen amla: Buy extra in winter. Deseed it, cut it, and freeze it in zip bags. It keeps for 3-4 months. You can juice it straight from frozen.
- Amla powder: Mix half a teaspoon in water for a quick drink. It has less vitamin C than fresh fruit. But it works when fresh amla is gone.
- Bottled amla juice: This is handy. But read the label first. Many brands add sugar, and heat processing lowers the vitamin C.
Our tip: stock up in season. One winter batch of frozen amla can cover your juice for months. See our Amla Water Benefits guide for another easy way to use it.
Storage Guide — Glass vs Plastic
| Container. | Vitamin C Retention (24h). | Shelf Life. | Recommendation. |
|---|---|---|---|
| Glass bottle (dark). | ~80%. | 5-7 days (preserved). | Best choice. |
| Glass bottle (clear). | ~70%. | 3-5 days. | Good — keep in fridge. |
| Plastic bottle. | ~55-60%. | 2-3 days. | Avoid for amla juice. |
| Steel container. | ~75%. | 3-5 days. | Good alternative to glass. |
The vitamin C in amla is sensitive to light, heat, oxygen, and certain materials. Glass is inert. It does not react with the juice. Plastic can leach chemicals. These chemicals speed up vitamin C breakdown. Steel is a good alternative. Use it if glass is not available.
Get 95% Vitamin C Retention with Cold Press
A cold press juicer gets amla juice out. It does not use heat or fast blending. This keeps the most vitamin C inside. Vitamin C is why you drink amla juice.
Browse Cold Press Juicers on Amazon →- Indian Food Composition Tables — NIN Hyderabad (amla vitamin C content).
- Journal of Food Science and Technology — Vitamin C degradation in storage, 2014.
- Food Chemistry — Effect of processing on amla vitamin C retention.
- Piperine and curcumin bioavailability — Planta Medica, 1998.
- Healthline — "Emerging Benefits of Amla Juice" (vitamin C content vs oranges). https://www.healthline.com/nutrition/amla-juice
- News-Medical.net — "Amla (Indian Gooseberry) Health Benefits: From Vitamin C to Anti-Aging" (blood sugar; 2024 cholesterol review). https://www.news-medical.net/health/Amla-(Indian-Gooseberry)-Health-Benefits-From-Vitamin-C-to-Anti-Aging-Evidence.aspx
- Metropolis India — "Amla Juice: Health Benefits" (vitamin C and non-heme iron absorption). https://www.metropolisindia.com/blog/preventive-healthcare/amla-juice-benefits
- J Food Science & Technology (PMC) — ascorbic acid in fresh amla measured at 430 mg/100g; amla the second-richest natural vitamin C source. https://pmc.ncbi.nlm.nih.gov/articles/PMC4648887/
- Functional and Nutraceutical Significance of Amla (PMC review) — vitamin C range 193–720 mg/100g across varieties. https://pmc.ncbi.nlm.nih.gov/articles/PMC9137578/
- Apni Kheti — Amla farming guide: varieties mature Oct–Nov, harvest through February (India season). https://www.apnikheti.com/en/pn/agriculture/horticulture/medicinal-plants/amla
Frequently Asked Questions
How to make amla juice without a juicer?
Use a mixer grinder (Method 1). Deseed amla, add 1 cup water, blend for 30-45 seconds,. And strain through a fine mesh. This is the most common method in Indian kitchens and works perfectly well.
How long does homemade amla juice last?
Fresh (blender): drink within 30 minutes. Preserved (boiled + lemon): 5-7 days refrigerated in glass. Cold pressed + lemon: 3-4 days refrigerated in glass. If it smells fermented, discard it. If it tastes fizzy, throw it away. If it changes colour significantly, discard it.
Can I use dried amla for juice?
Yes, but it is not as good as fresh. Soak dried amla in water overnight. This takes 8-10 hours. Blend the soaked amla with the soaking water. Fresh amla has much more vitamin C. Drying destroys 40-60% of vitamin C.
Why does my amla juice taste bitter?
The bitterness comes from the seed. Make sure you remove all seed fragments before blending. Also, overripe amla can taste. More bitter. Use firm, green amla for the best flavour. Adding honey, jaggery, or black salt helps mask any remaining bitterness.
Can I freeze amla juice?
Yes. Pour amla juice into ice cube trays and freeze. Each cube is roughly 15-20 ml — perfect for one serving. Pop a cube into warm water or another juice. Frozen amla juice retains most of its vitamin C for up to 3 months.
Can I make amla juice all year round?
Yes. Fresh amla is in season from October to February. In the off-season, use frozen amla or amla powder. Freezing keeps most of the vitamin C. So a winter batch lasts for months.
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Amla Juice: Best Time, How Much & Who Should Be Careful (2026)
When is the best time to drink amla juice?
Morning, before breakfast, is the common choice. Many people take it on an empty stomach. Mix it with water so it is gentler on your tummy.
Amla juice kitna peena chahiye? (How much amla juice should I drink?)
About 20 to 30 ml a day is enough for most adults. Always dilute it with water. If your stomach is sensitive, start with 10 ml.
Should I drink amla juice undiluted?
No, it is better to mix it with water. The juice is acidic. Diluting it makes it easier on your stomach.
Is amla juice high in vitamin C?
Yes, amla is a rich source of vitamin C. The exact amount changes with the fruit and how it is made. So treat any single number as an estimate.
Who should be careful with amla juice?
People with diabetes or low blood sugar should be careful. It may lower sugar more. Those with acidity, GERD, or ulcers should go slow. Ask your doctor if unsure. This is general info, not medical advice.
📖 Read the complete guide: Cold Press Juicer: Complete Guide for Indian Families (2026)
A cold press juicer works differently than regular juicers. It squeezes fruits and vegetables very slowly. This keeps more vitamins and nutrients in your juice. Regular juicers spin fast and create heat. The heat destroys some of the good nutrients. Cold press juicers are also called slow juicers. They are called masticating juicers too. They cost more than regular ones, but you waste less fruit and the juice stays fresh longer.
