Olive achar

Snack

Item Rating: 55/100

1 serving (15 grams) contains 45 calories, 0.5 grams of protein, 4.0 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		714.3
% Daily Value*
Total Fat		63.5 g	81%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4761.9 mg	207%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	7.9 g	28%
	Sugars	7.9 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		4.8 mg	26%
Potassium		317.5 mg	6%

* 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

🍯 Low sugar

Source of Calories

Fat: 571 cal (78.3%)

Protein: 31 cal (4.3%)

Carbs: 126 cal (17.4%)

About Olive achar

Olive Achar is a condiment made by pickling olives with spices, oil, and occasionally vinegar, originating from South Asian and Mediterranean cuisines. Olives themselves are highly regarded for their nutritional qualities, being a rich source of monounsaturated fats, vitamins E and K, and antioxidants such as polyphenols. When prepared as achar, spices like mustard seeds, turmeric, and chili enhance its flavor and antioxidant properties. Olive achar provides a nutrient-dense way to incorporate olives into dishes, with benefits ranging from heart health to improved digestion. It is enjoyed with bread, rice, or curry and is a staple in cuisines that emphasize bold, spicy flavors. However, its sodium content from pickling may be relatively high, necessitating moderation for individuals on low-sodium diets.

Health Benefits

• Supports heart health due to monounsaturated fats, which can reduce LDL cholesterol.
• Rich in antioxidants like polyphenols and vitamin E, aiding in reducing oxidative stress.
• Contains anti-inflammatory spices such as turmeric, which includes the compound curcumin.
• Provides dietary fiber when consumed with whole olives, beneficial for digestive health.
• Vitamin K in olives supports bone health and proper blood clotting functions.

Dietary Considerations

Allergens: Contains mustard seeds, chili powder, sesame oil (if included)

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Low-sodium diet, nut allergies (if prepared with nut oil or garnish)

Selection and Storage

Store olive achar in an airtight container in the refrigerator to maintain freshness. Use clean utensils to avoid contamination, and consume within 2-3 weeks.

Common Questions About Olive achar Nutrition

Is Olive Achar high in protein?

Olive Achar is not a significant source of protein, as olives and the spices used in achar typically contain trace amounts. One tablespoon of Olive Achar generally has less than 1 gram of protein.

Can I eat Olive Achar on a keto diet?

Yes, Olive Achar can fit into a keto diet as it is typically low in carbohydrates when made without added sugar. One tablespoon generally contains around 1-2 grams of net carbs, but it’s important to check nutritional labels for variations in recipes.

What are the health benefits of Olive Achar?

Olive Achar can offer health benefits due to the healthy fats found in olives, which are rich in monounsaturated fats that support heart health. Additionally, the spices used in achar may contain antioxidant and anti-inflammatory properties. However, it can be high in sodium due to the pickling process, which may not be ideal for individuals with hypertension.

How much Olive Achar should I consume?

A small serving size, typically one tablespoon (about 15 grams), is recommended. This amount provides flavor without contributing excessive calories, fat, or sodium to your diet. Moderation is key, especially if you are watching your sodium intake.

How does Olive Achar compare to regular pickles?

Olive Achar differs from regular pickles in that it typically uses olives as the base and incorporates spices and oils for a more complex flavor. Regular pickles are often lower in fat and calories but may lack the healthy fats provided by olives. Olive Achar is richer and more savory but generally higher in fat and sodium.

Data Sources & Scientific References