Achar
Achar is a vibrant, tangy, and spicy pickled condiment made primarily from bitter gourd, a staple in South Asian and Southeast Asian cuisines. The dish typically features sliced bitter gourd marinated in a mixture of vinegar, oil, mustard seeds, turmeric, chili, and other aromatic spices, which helps mellow its characteristic bitterness. It is commonly enjoyed as a side dish or flavor enhancer alongside meals like rice, bread, or curries.
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🍽️ Nutrition at a glance
Achar is generally low in calories, with a typical serving containing around 20-40 calories, and is not a significant source of carbohydrates, fat, or protein. Its key nutritional value comes from the bitter gourd itself, which is rich in vitamins C and A, antioxidants, and dietary fiber, while the spices add anti-inflammatory compounds.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 2.5 g |
| Carbs | 8 g |
| Fat | 0.5 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 1200 mg |
| Vitamin C | 45 mg |
| Potassium | 350 mg |
| Sodium | 1200 mg |
| Iron | 1.5 mg |
| Calcium | 40 mg |
| Vitamin A | 120 IU |
| Magnesium | 25 mg |
| Phosphorus | 50 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Achar is a beloved preserve that showcases the art of pickling to transform a polarizing vegetable into a flavorful staple, often passed down through family recipes. Nutritionally, it is unique because the fermentation or pickling process can enhance the bioavailability of certain nutrients and introduce beneficial probiotics, making it a gut-friendly addition to meals.
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AI estimate may be inaccurate · Terms