Amchur (Mango Powder)
Amchur is a tangy tan powder of dried unripe green mangoes used as a souring agent, carrying residual vitamin C and mango polyphenols.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin C0.70 mg<1% DV
- Vitamin A12.0 iu<1% DV
- Folate0.60 mcg<1% DV
- Copper0.01 mg<1% DV
- Manganese0.01 mg<1% DV
- Iron0.05 mg<1% DV
- Magnesium1.0 mg<1% DV
- Potassium7.0 mg<1% DV
- Zinc0.01 mg<1% DV
- Phosphorus0.80 mg<1% DV
- Calcium0.70 mg<1% DV
- Sodium0.30 mg<1% DV
- Polyphenols~3.0 mg
Score · 75/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C39% DV
- Copper33% DV
- Manganese22% DV
- Iron14% DV
- Magnesium12% DV
Overview
Amchur (also amchoor) is a tangy, pale-tan powder made by slicing unripe green mangoes, sun-drying them, and grinding the dried flesh to a fine powder. It is a workhorse souring agent of North Indian cooking, providing a concentrated sour-fruity tartness used the way lemon juice or tamarind might be, without adding moisture. The drying concentrates the fruit's sugars and acids and preserves residual vitamin C and mango polyphenols such as mangiferin and gallic acid, giving modest antioxidant value alongside its culinary role. It seasons curries, dals, chaats, marinades, samosa and pakora fillings, and dry spice rubs, and is favored in vegetarian cooking where fresh acid is undesirable. Per-100g figures are best-estimate for the dried powder; as used (a teaspoon or less) it contributes flavor and trace nutrients rather than meaningful calories.
Health Benefits (3)
- Provides antioxidant polyphenolslimitedMangiferin and gallic acid scavenge free radicals and support antioxidant defense
- Adds acidity that aids iron absorption and digestionlimitedResidual vitamin C and organic acids enhance non-heme iron uptake and stimulate digestive secretions
- Brightens dishes without sodiumlimitedDelivers tartness as a salt-free seasoning, supporting lower-sodium cooking
Food Pairings
- ·Use in dry rubs and spice blends because, unlike lemon, it adds sourness without liquid
- ·Pair with legumes and vegetables where its acidity and trace vitamin C aid iron uptake
Practical Tips
- ·Add toward the end of cooking to preserve its bright tartness and residual vitamin C
- ·Start with about half a teaspoon because its sourness is concentrated
- ·Store airtight away from humidity, which causes it to clump and lose potency
Optimal Timing
Best used within the meal it seasons; its acidity supports digestion and iron absorption at mealtime.
Negligible calories as used; fasting-compatible.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower amchur (mango powder) is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about amchur (mango powder)
What is amchur (mango powder)?
Amchur (Mango Powder) is classified as a herbs & spices. Amchur is a tangy tan powder of dried unripe green mangoes used as a souring agent, carrying residual vitamin C and mango polyphenols.
Is amchur (mango powder) healthy?
Amchur (Mango Powder) scores 75/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is amchur (mango powder) high in protein?
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Is amchur (mango powder) high in fiber?
Not really. A 2 g serving provides about 0.1 g of fiber (~0% of the 28 g daily value).
Is amchur (mango powder) keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 1.5 g of net carbs (1.6 g total minus 0.1 g fiber).
When is the best time to eat amchur (mango powder)?
Best in the with_meals. Best used within the meal it seasons; its acidity supports digestion and iron absorption at mealtime.
How much amchur (mango powder) should I eat?
A typical serving is around 2 g (~7 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating amchur (mango powder) alongside several other herbs & spices sources.
What pairs well with amchur (mango powder)?
Amchur (Mango Powder) pairs nicely with: Use in dry rubs and spice blends because, unlike lemon, it adds sourness without liquid; Pair with legumes and vegetables where its acidity and trace vitamin C aid iron uptake.
Supplements that mirror Amchur (Mango Powder)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients amchur (mango powder) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Amchur (Mango Powder)
These are the nutrients amchur (mango powder)contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.