Herbs & Spices
Amchur (Mango Powder)
75Health
Score
AScore
Amchur is a tangy tan powder of dried unripe green mangoes used as a souring agent, carrying residual vitamin C and mango polyphenols.
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Why Amchur (Mango Powder) scores 75
Nutrient density13
Protein quality4
Fiber content7
Healthy fats5
Bioactive compounds14
Glycemic impact9
Top nutrients
Vitamin C38.9Copper33.3Manganese21.7Iron13.9Magnesium11.9
Nutrition
per_100g
330
Calories
2.5g
Protein
80g
Carbs
1g
Fat
5g
Fiber
Health benefits
Provides antioxidant polyphenols
limited evidenceMangiferin and gallic acid scavenge free radicals and support antioxidant defense
Adds acidity that aids iron absorption and digestion
limited evidenceResidual vitamin C and organic acids enhance non-heme iron uptake and stimulate digestive secretions
Brightens dishes without sodium
limited evidenceDelivers tartness as a salt-free seasoning, supporting lower-sodium cooking
Pairs well 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
Practical tips
- ·Best timing: with_meals
- ·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
