Amla Juice Recipe: Fresh, Preserved & Mixed — 3 Methods
- How to Make Amla Juice at Home (Quick Answer)
- आंवले का जूस कैसे बनाएं (Hindi)
- Method 1: Fresh Amla Juice (Drink Immediately)
- Method 2: Preserved Amla Juice (Lasts 5-7 Days)
- Method 3: Cold Press Method (Best Nutrition)
- The 3 Methods Compared
- 4 Mixed Amla Juice Combos
- Amla in ABC Juice
- How Much Vitamin C Is in Amla?
- Amla Season: Buy Now, Freeze for Summer
- How to Store Amla Juice (Fridge and Freezer)
- Tips for Better Amla Juice
- Frequently Asked Questions
This amla juice recipe uses fresh amla, also called Indian gooseberry. Amla is one of the richest food sources of vitamin C. India's own Indian Food Composition Tables 2017 list about 252 mg in every 100 grams of fresh amla. Fresh amla season has just started, so now is the best time to make it.
Bottled amla juice is often sweetened and heat-treated. Homemade juice takes 5 minutes and costs very little. Below are three ways to make it, four mixed recipes, and a simple plan to store it.
How to Make Amla Juice at Home
Wash 4-5 amla (about 100 g) and cut the flesh away from the hard seed. Blend the pieces with 1 cup of water for 30-45 seconds. Strain, then stir in 1-2 tsp honey and a pinch of black salt. Drink it within 30 minutes.
That is the whole method. It makes about 200-250 ml. The steps below explain each part, plus two other methods.
- Fastest way: blend 4-5 deseeded amla with 1 cup water, strain, season. 5 minutes.
- Keeps for: fresh juice 30 minutes; boiled juice 5-7 days in the fridge in a glass bottle.
- Longest storage: freeze the juice in ice cube trays.
- Least heat: the cold press method.
- Season: fresh amla is cheapest from October to February.
आंवले का जूस कैसे बनाएं? (Aanwale ka juice kaise banaen)
4-5 आंवले धोकर बीज निकाल दें। 1 कप पानी के साथ मिक्सर में 30-45 सेकंड चलाएं। छान लें और शहद व काला नमक मिलाएं। 5 मिनट में जूस तैयार है।
हफ्ते भर के लिए बनाना हो, तो आंवले 5 मिनट उबालें। फिर बीज निकालें, पीसें, छानें और 2 चम्मच नींबू रस मिलाएं। काँच की बोतल में फ्रिज में यह 5-7 दिन चलता है।
In English: wash 4-5 amla and remove the seeds. Blend with 1 cup of water for 30-45 seconds, strain, and add honey and black salt. For a week's supply, boil the amla for 5 minutes first, then deseed, blend, strain and add 2 tsp lemon juice. It keeps 5-7 days in a glass bottle in the fridge.
आवळा ज्यूस कसा बनवायचा? (Marathi)
4-5 आवळे धुऊन घ्या, बिया काढून टाका, 1 कप पाण्यासोबत मिक्सरमध्ये वाटा आणि गाळून घ्या. चवीसाठी मध आणि काळे मीठ घाला. 5 मिनिटांत तयार.
In English: wash 4-5 amla, remove the seeds, blend with 1 cup water, strain, then add honey and black salt. Ready in 5 minutes.
आंवला जूस कितने दिन तक पीना चाहिए? (Hindi)
ताज़ा आंवला जूस 30 मिनट के अंदर पी लें। उबालकर बनाया गया जूस काँच की बोतल में फ्रिज में 5-7 दिन चलता है।
In English: drink fresh amla juice within 30 minutes. The boiled version keeps 5-7 days in a glass bottle in the fridge.
Method 1: Fresh Amla Juice (Drink Immediately)
Wash 4-5 amla, remove the seeds, and blend with 1 cup of water. Strain, then add honey and black salt. This is the fastest method, and you drink it right away.
Ingredients
| Ingredient | Quantity |
|---|---|
| Fresh amla (Indian gooseberry) | 4-5 pieces (about 100 g) |
| Water | 1 cup (200 ml) |
| Honey | 1-2 tsp (to taste) |
| Black salt (kala namak) | 1 pinch |
Steps
- Wash the amla well under running water.
- Remove the seeds. Cut each amla into 4 pieces around the seed. The seed is hard and bitter, so throw it away.
- Blend the pieces with 1 cup of water for 30-45 seconds.
- Strain through a fine mesh or muslin cloth. Press the pulp to get all the juice out.
- Season with honey and black salt. Stir well.
- Drink it now. Vitamin C starts to break down once the juice meets air.
Yield: about 200-250 ml. Time: 5 minutes. Calories: 100 g of amla has about 24 kcal, says IFCT, plus the honey you add.
A good stainless steel juice strainer makes the straining fast. The taste is very sour with a dry finish. Honey and black salt make it easy to drink. Some people add a pinch of roasted jeera powder too.
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Good for one glass. Cut amla into small pieces and add the water first.
Shop NowMethod 2: Preserved Amla Juice (Lasts 5-7 Days)
Boil the amla for 5 minutes, deseed, blend and strain. Add lemon juice and store it in a sealed glass bottle in the fridge. It keeps for 5-7 days.
Ingredients
| Ingredient | Quantity |
|---|---|
| Fresh amla | 250 g (about 10-12 pieces) |
| Water (for boiling) | 2 cups |
| Lemon juice | 2 tbsp |
| Rock salt (sendha namak) | ½ tsp |
Steps
- Boil 2 cups of water. Add the washed amla and boil for 5 minutes until slightly soft.
- Cool the amla to room temperature.
- Deseed. Soft amla falls apart easily, so the seeds come out by hand.
- Blend with ½ cup of fresh water until smooth.
- Strain through a fine mesh.
- Add lemon juice and rock salt. Stir well.
- Store in a clean glass bottle. Fill it near the top, seal it, and keep it in the fridge.
Yield: about 400-500 ml, enough for a week at 60 ml a day.
Why boil? Boiling softens the amla, so it is easy to deseed and blend. The trade-off is some vitamin C. Heat is one of the main things that breaks vitamin C down. You get a week of juice from one batch, though.
Shelf life: 5-7 days in a sealed glass bottle in the fridge. If it smells fermented or tastes fizzy, throw it out.
Method 3: Cold Press Method (Best Nutrition)
Push deseeded amla pieces through a cold press juicer. No water or heat is needed. This method adds the least heat and air, so it keeps the most vitamin C.
Steps
- Wash and deseed the amla. Cut it into pieces.
- Feed it in slowly. Amla is hard, so mix in a few apple pieces if your juicer struggles.
- Collect the juice. Cold-pressed amla juice comes out thick and strong.
- Dilute it. Mix with 100-150 ml water, or take 20-30 ml as a shot.
A slow juicer squeezes the fruit instead of spinning it fast. That matters, because air whipped into the pulp also breaks down vitamin C. a study on amla powders found this happens while amla is ground into pulp.
Tip: For a few days' supply, add 1 tbsp lemon juice per 200 ml. Store it in a sealed glass jar. It keeps 3-4 days in the fridge.
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Shop NowThe 3 Methods Compared
Fresh blender juice is the fastest. Boiled juice keeps the longest in the fridge. Cold press adds the least heat and air, so it is the gentlest on vitamin C.
| Method | Heat used | Air whipped in | Time | Keeps in fridge |
|---|---|---|---|---|
| Fresh (blender) | None | Some (fast blades) | 5 minutes | Drink within 30 minutes |
| Preserved (boiled) | 5 minutes boiling | Some | 20 minutes, once a week | 5-7 days |
| Cold press | None | Least (slow squeeze) | 10 minutes | 3-4 days with lemon |
We left out exact vitamin C percentages on purpose. No study has tested these three home methods side by side. The table shows what each method does, so you can choose.
4 Mixed Amla Juice Combos
Amla mixes well with ginger, aloe vera, beetroot and turmeric. Each combo below changes the taste and the reason to drink it. Use 20-30 ml of amla juice per glass.
1. Amla + Ginger — Winter Morning Shot
| Ingredient | Quantity |
|---|---|
| Amla juice | 30 ml |
| Ginger juice | 5 ml |
| Honey | 1 tsp |
| Warm water | 100 ml |
Good for: a warming drink on cold winter mornings. Ginger softens the sourness. Read more in our ginger juice benefits guide.
2. Amla + Aloe Vera — Cooling Summer Mix
| Ingredient | Quantity |
|---|---|
| Amla juice | 20 ml |
| Aloe vera gel (clear inner gel only) | 30 ml |
| Cold water | 100 ml |
| Lemon juice | 1 tsp |
Good for: a cool drink in the hot months. Use only the clear inner gel and rinse it well. Skip this combo if you are pregnant or have a sensitive stomach.
3. Amla + Beetroot — Iron-Smart Combo
| Ingredient | Quantity |
|---|---|
| Amla juice | 30 ml |
| Beetroot juice | 150 ml |
| Lemon juice | 1 tsp |
Good for: getting more iron from plant food. Iron researchers call vitamin C "a powerful enhancer" of iron from plants. So amla can help your body use the iron in beetroot. It does not replace iron tablets if your doctor has prescribed them.
4. Amla + Turmeric — Golden Tonic
| Ingredient | Quantity |
|---|---|
| Amla juice | 30 ml |
| Turmeric powder | ½ tsp |
| Black pepper | 1 pinch |
| Warm water | 150 ml |
| Honey | 1 tsp |
Why the pepper? Turmeric's main compound, curcumin, is poorly absorbed. In a 1998 human study, adding piperine from black pepper raised curcumin levels in the blood by 2000%. That shows better absorption. It does not prove the drink treats joint pain.
Amla in ABC Juice (Apple-Beetroot-Carrot)
Add 20-30 ml of amla juice to one glass of ABC juice. It adds a tangy kick, and its vitamin C helps your body take in iron from the beetroot.
| 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. Stir in the amla juice and lemon, and drink it fresh.
Want the full ratios? Read our ABC juice recipe guide.
How Much Vitamin C Is in Amla?
Fresh amla has about 252 mg of vitamin C per 100 grams, says India's food table. Studies on other varieties report 193 to 720 mg. Heat, air and drying all lower it.
| Per 100 g fresh amla | Amount | Source |
|---|---|---|
| Vitamin C | 252 mg (± 30) | IFCT 2017, ICMR-NIN |
| Energy | 99 kJ (about 24 kcal) | IFCT 2017 |
| Dietary fibre | 7.75 g | IFCT 2017 |
| Water | 87 g | IFCT 2017 |
The number changes with the variety and the season. a 2022 research review found values from 193 to 720 mg per 100 grams. one lab study measured 430 mg and called amla the second richest natural source after Barbados cherry.
Processing matters most. In a study on amla powders, dried powders kept only about a tenth of the vitamin C of fresh amla. And a food-science review reports that heat-pasteurised amla juice keeps less vitamin C than juice treated without heat.
Amla may also affect blood sugar. In a 21-day trial, 1-3 g of amla powder a day lowered fasting blood sugar. Higher doses also lowered cholesterol. That was dried powder in a small study, not a glass of juice. If you take diabetes medicine, ask your doctor first. For more, see our amla juice benefits guide.
Health note: Amla juice is a food, not a cure. Keep to about 20-30 ml a day, mixed with water. If you take diabetes or blood-thinning medicine, have acidity, GERD or ulcers, or are pregnant, ask your doctor first. This is general information, not medical advice.
Amla Season: Buy Now, Freeze for Summer
Fresh amla is in Indian markets from October to February. Early varieties ripen from mid-October. Buy extra now and freeze it for the off-season months.
The Ministry of Food Processing Industries says amla is available from October to February. Early varieties like Banarasi and Krishna ripen from mid-October to mid-November, says Apni Kheti. So the first fresh amla is reaching markets right now.
How to freeze amla pieces
- Wash and dry the amla fully.
- Cut out the seeds and chop the flesh into pieces.
- Pack them flat in zip bags. Press out the air and freeze.
- Juice them straight from frozen, using any method above.
Off-season options: frozen amla pieces are the best swap. Amla powder works in a pinch, but it has far less vitamin C. Bottled juice is handy, but read the label for added sugar. You can also try amla water, an easy no-blend drink.
How to Store Amla Juice (Fridge and Freezer)
Store amla juice in a sealed glass bottle, filled near the top, in the fridge. Boiled juice keeps 5-7 days. To store it for a long time, freeze it in ice cube trays.
| Type of juice | Where | How long | How |
|---|---|---|---|
| Fresh blender juice | Counter | 30 minutes | Drink right away |
| Cold-pressed + lemon | Fridge | 3-4 days | Small glass jar, filled near the top |
| Boiled + lemon | Fridge | 5-7 days | Sealed glass bottle |
| Frozen juice cubes | Freezer | About 3 months (best taste) | Ice cube tray, then a sealed bag |
Keep the air out. Oxygen and heat break down vitamin C. So use small bottles and fill them near the top. Keep the bottle at the back of the fridge, away from light.
Why glass? Glass does not hold smells or stains, and it is easy to clean well. Steel is fine too. Avoid old, scratched plastic bottles that are hard to clean.
For long storage, freeze it. Pour fresh juice into a silicone ice cube tray with a lid. Once frozen, move the cubes to a sealed bag. Each cube makes one quick drink. a US government food lab found vitamin C stayed steady in frozen orange juice for a year. Amla has not been tested the same way, so use the cubes within about 3 months.
Tips for Better Amla Juice
Remove every seed, sweeten with honey or jaggery, keep the juice cold and covered, and drink fresh juice within 30 minutes.
- Remove the seeds first. They are hard and very bitter.
- Sweeten lightly. Honey, jaggery or black salt make it easy to drink. Skip white sugar.
- Pick firm green amla. Soft or overripe fruit tastes more bitter.
- Blend in short bursts. Less blending means less air in the juice.
- Dilute before drinking. The juice is acidic, so mix it with water.
Frequently Asked Questions
How to make amla juice without a juicer?
Use a mixer grinder. Deseed 4-5 amla and add 1 cup of water. Blend for 30-45 seconds, then strain through a fine mesh or muslin cloth. Most Indian kitchens make it this way.
How many days can we store amla juice in the fridge?
It depends on the method. Fresh blender juice is best within 30 minutes. Boiled juice with lemon keeps 5-7 days in a sealed glass bottle. Cold-pressed juice with lemon keeps 3-4 days. Throw it out if it smells sour, fizzy or off.
How do you store amla juice for a long time?
Freeze it. Pour fresh juice into an ice cube tray with a lid and freeze it. Then move the cubes to a sealed bag. Use them within about 3 months for the best taste. Thaw one cube in water when you need it.
Can I use dried amla or amla powder for juice?
Yes, but it has far less vitamin C. In one study, dried amla powders kept only about a tenth of the vitamin C of fresh amla. Fresh or frozen amla is the better choice.
Why does my amla juice taste bitter?
The bitterness comes from the seed. Remove every seed piece before you blend. Overripe amla can also taste bitter, so pick firm green fruit. Honey, jaggery or black salt hide any bitterness left.
When is the best time to drink amla juice?
Morning, before breakfast, is the most common choice. Mix it with water so it is gentler on your stomach. If it causes acidity, take it after a light meal instead.
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 very sour and acidic. Diluting it makes it easier on your teeth and stomach.
Who should be careful with amla juice?
People on diabetes medicine should ask their doctor first. Amla lowered blood sugar in a small trial, so it could add to the medicine. People with acidity, GERD or ulcers should go slow. This is general information, not medical advice.
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 pieces or frozen juice cubes. Buy extra in winter and freeze it.
Sources and References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. ICMR-National Institute of Nutrition, Hyderabad. Food code E021, Gooseberry (Emblica officinalis): Tables 1 and 2. nin.res.in
- Functional and nutraceutical significance of amla (Phyllanthus emblica L.): a review. Antioxidants 2022. Vitamin C range 193-720 mg/100 g. PMC9137578
- Processed amla products study. Journal of Food Science and Technology. Fresh amla ascorbic acid 430.1 mg/100 g. PMC4648887
- Amla fruit powders: ascorbic acid in fresh, sun-dried, oven-dried and freeze-dried amla. Journal of Food Science and Technology 2019. PMC6443718
- Review of non-thermal juice processing: pulsed-light vs thermally pasteurised amla juice. PMC8619176
- Akhtar MS, Ramzan A, Ali A, Ahmad M. Effect of amla fruit on blood glucose and lipid profile of normal subjects and type 2 diabetic patients. Int J Food Sci Nutr 2011;62(6):609-16. PubMed 21495900
- Lynch SR, Cook JD. Interaction of vitamin C and iron. Ann N Y Acad Sci 1980;355:32-44. PubMed 6940487
- Shoba G, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med 1998;64(4):353-6. PubMed 9619120
- Ministry of Food Processing Industries, Government of India. Study on infrastructure gaps: amla. mofpi.gov.in
- Apni Kheti. Amla cultivation: popular varieties and maturity. apnikheti.com
- Phillips KM, et al. Stability of vitamin C in frozen raw fruit and vegetable homogenates. Journal of Food Composition and Analysis 2010 (USDA-ARS). ars.usda.gov
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