How To Make Amla Murabba?: Health Benefits



Published on: 26-Nov-2022


10 min read


Updated on : 02-Nov-2023




Shubhi Sidnis


How To Make Amla Murabba?: Health Benefits

How To Make Amla Murabba?: Health Benefits

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Amla (Indian gooseberry) is loaded with nutrients and great for consumption. Amla holds a place in Ayurveda and has many benefits. However, it is sour in taste and has a light green colour.

Amla contains vitamin C, magnesium, iron, Vitamin A, and calcium. It is mainly used as a remedy for indigestion. Combined with some spices, it makes the best medicine that promotes better digestion and improves other  medical conditions.

Other than that, the most loved dish of amla is amla murabba. A sweet and sour and a little spicy flavoured side dish like chutney. 

It can also be consumed along with chapati, paratha, or simple dal rice, which gives the food a nice flavour. Moreover, it has a good shelf life and can be stored for a long time.

So, let us learn how to make amla murabba. But, before that, we need to know about its health benefits and nutritional value.

Table Of Contents

1. Nutritional Value Of Amla Murabba 

2. Amla Murabba Health Benefits 

3. Amla Murabba Recipe

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

Nutritional Value Of Amla Murabba 

Underwritten is the nutritional value of amla Murabba per tablespoon.

  • Calories - 54kcal
  • Carbs - 13.3gm
  • Fats - 0g
  • Protein - 0.1g
  • Potassium - 37.5gm
  • Fibre - 0.6gm
  • Calcium - 8.3mg
  • Vitamin C - 100mg
  • Magnesium - 3.3mg

Amla Murabba Health Benefits 

Amla berries are rich in antioxidants, can be considered among antioxidant-rich foods , and are suitable for several medical conditions. So let us check out how beneficial it is for our health.

1. Great For Acne-Prone Skin

Amla murabba can help to reduce acne, blemishes, and scars on the skin. Also, it is high in vitamin C, which boosts skin tone and complexion. So if you are in your pre-wedding preparation and looking for a wedding makeover, try incorporating khajur into your diet and get a healthy glow.

2. Curbs Arthritis Pain

Amla is great for treating inflammation due to the presence of vitamin C, which helps curb joint and knee pain. You can simply consume amla murabba twice daily with your meals to get better results.

3. Potent Source Of Minerals

According to Ayurveda, Amla is rich in iron, calcium, copper, zinc, and chromium, which are strength-boosting minerals.

4. Benefits The Digestion

Amla is a good source of fibre which is why consuming amla murabba helps to reduce gastric and digestive troubles and also works well for constipation.

5. Ulcer Prevention

Amla also has anti-ulcer effects, which curb inflammation in the stomach and mouth. You can consume amla murabba for peptic ulcers.

6. Great During Pregnancy

Pregnant women can consume amla murabba daily to provide nutrition to the baby. Also, it helps to lower hair loss and other hormonal changes in the body.

7. Great For People Suffering From Anaemia

Amla murabba is rich in iron, making it a good option for consumption to reduce the signs of anaemia and boost new RBC production. And also replenish the excess flow in periods.

8. Has Anti-Ageing Properties

Amla murabba is rich in vitamins C, E and A, which are anti-ageing and boost collagen production, which makes the skin youthful and flexible and keeps the skin tight as you age.

9. Controls The Cholesterol Level

Amla murabba is rich in iron, chromium, zinc and copper, which keeps the check on increasing cholesterol levels and lowers the chances of having any heart issues.

In one study by the national centre of biotechnology information, consuming 500 mg of amla extract two times daily for 12 weeks reduced total cholesterol, triglyceride, and LDL (bad cholesterol) levels in 98 people with abnormal blood lipid levels.

10. Good For Eyes

Amla’s carotene has been shown to improve vision in studies. Amla has also been linked to improved overall eye health since it can help with cataracts, intraocular tension (the pressure you feel in your eyes), reddening, itching, and watering. In addition, vitamin A found in the Indian Gooseberry helps to prevent age-related macular degeneration.

11. Promotes Immunity

Amla murabba is rich in antioxidants and vitamin C, which helps relieve the common cold and flu, fight other bacteria and viruses and keep the body healthy.

12. Good For Hair

We all know amla and its benefits for hair. Still, the consumption of amla murabba is also great for hair, which boosts hair growth and cancels out premature greying by promoting soft and shiny hair.

13. Reduce Menstrual Cramps

It helps to reduce the excessive cramps that occur due to menstruation in women if consumed regularly.

According to nutritionists, Amla Murabba should be consumed in moderate quantities once or twice a day, as it is too sweet and sugary. On the other hand, it is a rich source of vitamins C and E and improves immunity. 

Amla, when consumed as a preservative packed with sugar, is not beneficial and healthy for people who are diabetic but is best when raw. It is a healthy sweet candy for children. 

Amla Murabba Recipe

ToneOp brings you healthy and delicious amla murabba recipes to try and treat your taste buds.

1. Authentic Amla Murabba


  • Amla- 1 cup chopped into halves
  • Saffron strands- 3-4
  • Elaichi powder- 1/8 tsp
  • Sugar- ½ cup 

Preparation Method

1. Wash the amla properly and cut them into halves by removing the seeds. 

2. Add water and the chopped amla into a deep bowl and let them boil for 10 minutes. 

3. Drain the water and keep the amla aside.

4. Boil the sugar in 1.5 cup water and stir until the sugar completely melts into the water. 

5. Add the amla to the water and cook for 30 minutes on slow flames until it turns soft.

6. Remove the vessel and let it sit for 48 hours so the amla will soak the syrup properly.

7. After 48 hours, drain all the syrup in another bowl, add saffron and elaichi powder, and boil until the syrup reduces to half.

8. Now add the amla into it, let it cook for 3 minutes more, switch off the gas, and let the murabba cool properly; then store it in a glass jar for up to 1 year on the shelf away from sunlight and air.

2. Spicy And Tangy Amla Murabba


  • Water- 300ml
  • Amla- 10-12
  • Sugar- 250gm
  • Black salt- 1 tsp
  • Black pepper- 1 tsp
  • Cardamom powder- 1 tsp
  • Saffron- 5-6 strands

Preparation Method

1. Wash the amla and put them into a pan. Add the water and let them cook for about 15-20 minutes to make them soft.

2. Drain the water, let the amla dry, break them into pieces, and remove the seed.

3. For sugar syrup, combine sugar and water in a bowl and stir continuously to dissolve and till it comes down to 1 string when pulled, by boiling it on medium flame.

4. Add the amla to the syrup, mix well, and let it cook for 20-25 minutes, so the syrup becomes thick.

5. When the syrup gets thick, add cardamom, black pepper, and black salt and mix well (you can also add crushed black pepper powder for the extra spice).

6. Remove from the gas, then let it sit for the night. 

7. Store this murabba in a glass container for 1 year at room temperature.

Dietitian’s Recommendation

Now we know about amla and amla murabba; however, you can follow other amla benefits and home remedies in your diet if you need them. 

  • To control high cholesterol, you can simply have dry amla powder with honey after a meal once a day, which will help to keep your high cholesterol level in check.
  • Besides the body, you can use a dry amla powder hair pack combined with curd. Also, it boosts hair growth and reduces hair fall.
  • Drink amla powder and juice with warm water at night to curb constipation.

                                                                                              -Dietitian Akshata Gandevikar


The Final Say

Amla is considered a superfood as it has many health benefits from head to toe; for example, it helps to lower constipation, boosts hair growth, and treats stomach ulcers. Besides, it can be consumed in wide varieties. Murabba is one of the most loved dishes made with amla. You can also make amla murabba at home by following the above recipes.


1. Who should not eat amla murabba?

Amla murabba is made with sugar, so it is advised for diabetic people to consume it in moderation.

2. Does amla murabba has any side effects if consumed regularly?

No, amla murabba has no side effects if consumed regularly.

3. Can amla murabba helps in weight loss?

Yes, it helps detoxify the body, boosts immunity, and keeps the body away from infection, which enables you to work more to lose weight.

4. What are the benefits of having amla murabba regularly?

Your eyesight will improve, you will have good immunity, your digestion will improve, and likewise, there are many other health benefits.

About ToneOp

TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

Download TONEOP to access our diet plans, recipes & much more. 

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