Goji Berry Vs Amla: Which One Is Healthier?

Both Goji berry and Amla are nutritious foods full of antioxidants. Check out the health benefits and nutritional facts. Read on.

Navya Kharbanda
Written by: Navya KharbandaPublished at: Jun 09, 2021
Goji Berry Vs Amla: Which One Is Healthier?

In recent days, a comparison between amla and Indian gooseberry is trending on the internet. Well, both these foods are healthy, nutritious and can be consumed everyday in moderate quantity. Indian gooseberry or amla has numerous health and beauty benefits for both adults and kids. It is rich in Vitamin C and antioxidants, so it is not only beneficial for your skin and hair, but also protects you from certain types of infection. Moreover, it promotes digestion and prevents constipation as well.

Goji berry, also called wolfberry, is a bright and orange-red colored fruit that comes from a shrub. It has amazing health benefits, specifically for your skin as it evens it out, reduces wrinkles, signs of ageing, and treats hyperpigmentation as well. And not just beauty benefits, it also helps in controlling sugar and improving immunity. Onlymyhealth editorial team spoke to Dr. Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutripulse, about the nutritional difference between Goji berry and Amla, and ways to consume them.

Amla health benefits

good for eyes

The beneficial antioxidants and vitamins present in amla provide many health benefits. High amounts of vitamin C in amla helps the body in preventing and coping up from many illnesses. As per Dr. Anjali, here are the main health benefits of Amla or Indian gooseberry:

  • Improves digestion
  • Controls diabetes
  • Good for eyes
  • Boosts immunity
  • Promotes memory and brain health

Goji berry health benefits

Goji berry is loaded with antioxidants and is a rich source of vitamin C, beta-carotene. It has numerous advantages including reducing inflammation, boosting immunity and reducing free radical damage. As per Dr. Anjali, here are the main health benefits of Goji berry:

  • Promotes eye health
  • Supports immune function
  • Aids weight loss
  • Better sleep
  • Rich in antioxidants

Amla nutritional value

Indian gooseberry is a more readily available and affordable fruit. It has many essential nutrients and can enrich your daily diet with several health benefits. According to Dr. Anjali, the nutritional facts of Amla or Indian gooseberry are:

Amla (per 100 grams)

  • Calories: 48
  • Total fat: 0.5 grams
  • Protein: 1 grams
  • Carbohydrates: 10 grams
  • Water: 86 grams
  • Dietary fiber: 5 grams

Goji berry nutritional value

Goji berry is more expensive as compared to amla, and it is not easily available in the markets. However, Goji berry is also highly nutritious and can be consumed daily in right quantities. According to Dr. Anjali, the nutritional facts of Goji berries are:

Goji berries (per 100 grams)

  • Calories: 98
  • Protein: 4 grams
  • Fat: 0.1 grams
  • Carbohydrates: 21.6 grams
  • Sugar: 21.8 grams
  • Fiber: 3.6 grams

Ways to consume Amla


Amla can be eaten in sever ways, including amla candy, Amla juice, chutney, etc. One of the healthiest ways to consume Amla is to drink a glass in early morning. Here are 3 ways to consume Amla:

1. Amla decoction

You can make a decoction by mixing one teaspoon of amla powder in warm water and add some black pepper in it. This herbal beverage can provide many health benefits, and can especially be consumed during winters. Amla decoction is one of the healthiest ways to consume amla.

2. Amla candy

Amla candy is a healthy sweet candy. It can be made from pure Amla and jaggery to consider as a healthy alternative. You can easily avoid the intake of laddoos, chocolates and other sugary food items by having Amla candy.

3. Raw Amla

You can have 1-2 amlas everyday. Having more than 2 amlas can trigger the problem of constipation. Moreover, you should try having fresh amla, instead of amla candy and pickle during winter season. To reduce to sourness, you can sprinkle a little salt and red chilli powder on amla.

Also read: 6 Miraculous Benefits Of Amla Juice For Flawless Skin

Ways to consume Goji berry

Goji berry is a tangy fruit which has a mildly sour and sweet flavour. It is usually found dried. Here are 3 ways to consume Goji berries:

1. Raw or juice

The best way to consume both amla and goji berries is raw as they come handy easily. Goji berries are also available in juice form in the market and can also be made at home. Avoid adding sugar to home made juice.

2. Smoothies

Goji berries in smoothies is another healthy way of consuming this fruit. Soak a handful of goji berries in water for around 10 minutes. Once they are plump and juicy, you can make your favourite smoothie with various other fruits.

3. Cereal or soups

Just like raisins and cranberries, you can  add a handful of goji berries to your hot or cold bowl of cereals in the morning. In fact, it is being used in soups in the Chinese cuisine since many years.

Goji berry Vs Amla: Which one is healthier?

According to Dr. Anjali, Amla or Indian gooseberry is healthier than goji berry. Although, both these foods have a number of similar beneficial antioxidants, but amla is considered healthier because of its easy availability in India and the many health benefits. However, overconsumption of both goji berry and amla should be avoided. You can talk to your dietician about the daily intake of these food items.

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