Aam ka achar is a traditional Punjabi mango pickle made by preserving raw mangoes in a pungent mustard oil base. This sun-ripened condiment is a staple in households and is typically served as an accompaniment to flatbreads, dals, and rice dishes.
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Nutrient score: Good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 kg Raw Mango (1 kg)
- Salt, to taste
- 2 tbsp Turmeric powder (15 g)
- 2 cups Mustard oil (435 g)
- 0.5 cup Yellow mustard (124 g)
- 0.25 cup Fennel seeds (27 g)
- 3 tbsp Red Chilli Powder (20 g)
- 1 tbsp Nigella seeds (9.6 g)
- 1 tbsp Fenugreek seeds (12 g)
- 0.5 tsp Hing asafoetida (2 g)
- Ingredients in total: 1.64 kg
- Weight lost in cooking: 544 g (mostly water boiling off)
- Net weight (cooked): 1.1 kg · 20 servings of about 55 g
Method
- Toss the chopped raw mango cubes with salt and half the turmeric powder in a large bowl, then spread them on a clean cloth under the sun for 4 to 6 hours to remove excess moisture.
- Heat the mustard oil in a pan over high heat until it just begins to smoke, then turn off the heat and let it cool down until it is warm to the touch.
- Add the asafoetida to the warm oil and stir well.
- In a separate large bowl, combine the dried mango pieces with the remaining turmeric, ground mustard seeds, fennel seeds, red chilli powder, nigella seeds, and fenugreek seeds.
- Pour the warm mustard oil over the mango and spice mixture, stirring thoroughly until every piece is evenly coated.
- Transfer the mixture into a clean, sterilized glass jar and press it down firmly to ensure the oil covers the mangoes completely.
- Cover the jar with a thin cotton cloth and place it in a sunny spot for 5 to 7 days, shaking the jar once a day to ensure the spices are well distributed.
- Once the mangoes have softened and the flavors have matured, the pickle is ready to serve or can be stored for months in a cool, dark cupboard.
Nutrition
| Nutrient | Per serving (55 g) | Per 100 g |
|---|---|---|
| Calories | 240 kcal | 437 kcal |
| Protein | 1.31 g | 2.38 g |
| Water | 19.5 mL | 35.5 mL |
| Sodium | 109 mg | 198 mg |
| Total Carbohydrates | 10.2 g | 18.6 g |
| Total Fat | 22.6 g | 41.2 g |
| Sugar | 7.01 g | 12.7 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (55 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (55 g) | Per 100 g |
|---|---|---|
| Iron | 1.22 mg | 2.22 mg |
| Calcium | 31.5 mg | 57.3 mg |
| Magnesium | 18 mg | 32.7 mg |
| Potassium | 136 mg | 247 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 28.2 mg | 51.3 mg |
| Zinc | 0.23 mg | 0.42 mg |
| Chloride | 280 mg | 509 mg |
| Selenium | 0.8 mcg | 1.46 mcg |
| Copper | 0.1 mg | 0.19 mg |
| Fluoride | 0.001 mg | 0.002 mg |
| Manganese | 0.24 mg | 0.44 mg |
| Molybdenum | 0.12 mcg | 0.22 mcg |
| Chromium | 0.15 mcg | 0.27 mcg |
Fats
| Nutrient | Per serving (55 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.66 g | 4.83 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 13 g | 23.6 g |
| Omega-3 Fatty Acids | 0.72 g | 1.31 g |
| Polyunsaturated Fat | 4.82 g | 8.77 g |
| Omega-6 Fatty Acids | 4.1 g | 7.46 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 1.76 g | 3.2 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.53 g | 10.1 g |
Fibre
| Nutrient | Per serving (55 g) | Per 100 g |
|---|---|---|
| Fiber | 2.39 g | 4.35 g |
| Soluble Fiber | 0.54 g | 0.99 g |
| Insoluble Fiber | 1.82 g | 3.31 g |
Vitamins
| Nutrient | Per serving (55 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 30.7 mg | 55.8 mg |
| Folate (B9) | 9.52 mcg | 17.3 mcg |
| Niacin (B3) | 0.53 mg | 0.97 mg |
| Vitamin A | 35 mcg RAE | 63.6 mcg RAE |
| Thiamin (B1) | 0.028 mg | 0.051 mg |
| Vitamin B6 | 0.11 mg | 0.21 mg |
| Riboflavin (B2) | 0.039 mg | 0.071 mg |
| Pantothenic Acid (B5) | 0.12 mg | 0.22 mg |
| Vitamin E | 6.01 mg | 10.9 mg |
| Vitamin K | 3.14 mcg | 5.72 mcg |
| Biotin (B7) | 0.031 mcg | 0.056 mcg |
| Beta-Carotene | 381 mcg | 693 mcg |
Others
| Nutrient | Per serving (55 g) | Per 100 g |
|---|---|---|
| Choline | 5.6 mg | 10.2 mg |
| Leucine | 88.9 mg | 162 mg |
| Lysine | 60.4 mg | 110 mg |
| Polyphenols | 165 mg | 300 mg |
| Methionine | 16.5 mg | 30 mg |
| Oxalates | 6.25 mg | 11.4 mg |
| Threonine | 49.8 mg | 90.6 mg |
| Tryptophan | 15.4 mg | 27.9 mg |
| Valine | 64.1 mg | 117 mg |
| Flavonoids | 37.9 mg | 68.9 mg |
| Histidine | 34.8 mg | 63.3 mg |
| Lutein / Zeaxanthin | 0.049 mg | 0.089 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 62.8 mg | 114 mg |
| Purines | 8.04 mg | 14.6 mg |
Proteins
| Nutrient | Per serving (55 g) | Per 100 g |
|---|---|---|
| Isoleucine | 54.1 mg | 98.4 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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