Aam ka achar

Homemade

Item Rating: 56/100

1 serving (20 grams) contains 30 calories, 0.5 grams of protein, 2.0 grams of fat, and 3.0 grams of carbohydrates.

Nutrition Information

1 cup (241.0g)

Calories		361.4
% Daily Value*
Total Fat		24.1 g	30%
	Saturated Fat	3.6 g	18%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2409.6 mg	104%
Total Carbohydrates		36.1 g	13%
	Dietary Fiber	6.0 g	21%
	Sugars	12.0 g
protein		6.0 g	12%
Vitamin D		0 mcg	0%
Calcium		120.5 mg	9%
Iron		2.4 mg	13%
Potassium		602.4 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 216 cal (56.3%)

Protein: 24 cal (6.2%)

Carbs: 144 cal (37.5%)

About Aam ka achar

Aam Ka Achar, or mango pickle, is a traditional South Asian condiment made by pickling raw green mangoes with spices, oil, and salt. It is a staple in Indian, Pakistani, and Bangladeshi cuisines, known for its tangy, spicy, and aromatic flavor. Nutritionally, mango pickle is low in calories and provides traces of vitamin C, dietary fiber, and small amounts of micronutrients like iron and potassium depending on the ingredients used. The spices, such as fenugreek and mustard, used in its preparation also bring additional nutritional and medicinal benefits. However, it is relatively high in sodium due to the preservation process, making it a food best consumed in moderation to complement meals rather than as a primary source of nutrients.

Health Benefits

• Rich in antioxidants from spices like turmeric and mustard, which help combat oxidative stress and inflammation.
• Provides small quantities of vitamin C from raw mangoes, supporting immunity and skin health.
• Contains dietary fiber which aids in digestion and prevents constipation when consumed in moderation.

Dietary Considerations

Allergens: Contains mustard, fenugreek, sesame (if used), peanuts (if used)

Suitable for: Vegetarian diets, vegan diets

Not suitable for: Low-sodium diets, people with spice sensitivities

Selection and Storage

Store Aam Ka Achar in an airtight container in a cool, dry place. Ensure the pickle is covered with oil to prevent spoilage and refrigerate after opening for longer shelf life.

Common Questions About Aam ka achar Nutrition

Is Aam Ka Achar high in protein?

Aam Ka Achar (mango pickle) is not high in protein. Typically, one tablespoon (15g) contains less than 0.5g of protein as it is primarily made from mangoes, oil, and spices. It is more notable for its sodium and fat content.

Can I eat Aam Ka Achar on a keto diet?

Aam Ka Achar may not be ideal for a strict keto diet because it contains natural sugars from mangoes and sometimes added sugar during preparation. A single tablespoon can have around 2-3g of carbs, so it should be consumed in very small amounts if you're on keto.

What are the health benefits or concerns of eating Aam Ka Achar?

Aam Ka Achar can aid digestion due to the use of spices like fenugreek and mustard seeds. However, it is high in sodium, with 200-300mg per tablespoon, which may be a concern for those managing hypertension or cardiovascular health. It should be consumed in moderation to avoid excessive salt intake.

What is the recommended serving size for Aam Ka Achar?

A recommended serving size is typically 1 tablespoon (15g), as it provides a boost of flavor while keeping sodium and calorie intake in check. A single serving contains roughly 20-40 calories, depending on the recipe.

How does Aam Ka Achar compare to other pickles?

Compared to cucumber or lemon pickles, Aam Ka Achar is often higher in natural sugars due to the mango base. It also tends to have a richer flavor profile because of spices like red chili powder, mustard seeds, and asafetida. However, all pickles are high in sodium and should be consumed sparingly.

Data Sources & Scientific References