Mango ( आम )
Jackfruit ( कटहल )
Lemon ( नींबू )
Chilli ( मिर्च )
Gooseberry ( आंवला )
Garlic ( लहसुन )
Ginger ( अदरक )
Carrot ( गाजर )
Bitter Gourd ( करेला )
Ker Sangri ( केर सांगरी )
A little achar with meals adds flavour, wakes up your appetite, and its spices help digestion. The downsides come when you eat too much, because pickles are high in salt and often in oil. For most people, 1–2 teaspoons a day is enough.
Here are the benefits and side effects of achar, how much to eat, and what each popular pickle brings to your plate.
Benefits of eating achar
- Flavour and appetite. A spoon of achar makes plain dal-chawal, khichdi or roti tasty, and it helps when you don't feel like eating.
- Helps digestion. Pickles are made with spices like fenugreek, fennel, hing, ajwain and mustard seeds. Indian homes have long used these for digestion.
- Seasonal produce all year. Amla, lemon, jackfruit and carrot are seasonal, but as pickles you can enjoy them year-round.
- Good bacteria in some pickles. Some traditional, sun-cured pickles are fermented and may contain good bacteria. Read more: Which probiotic pickle is best for you?
- Lots of taste in a small amount. A teaspoon is enough, so a little goes a long way.
Side effects of eating achar
- High salt. Pickles are salty. Too much can raise blood pressure and cause water retention. Read Is achar good for blood pressure?
- Oil and calories. Oil-based pickles are higher in calories. To cut down, choose oil-free pickles.
- Acidity. Sour and spicy pickles can make acidity and heartburn worse.
- Sugar in sweet pickles. Sweet mango pickle and chunda contain sugar or jaggery, which matters if you have diabetes.
- Strain on the kidneys. Too much salt puts extra load on the kidneys. Read Is achar good for kidneys?
How much achar should you eat a day?
For most healthy adults, 1–2 teaspoons a day with meals is a sensible amount. Treat achar as a seasoning, not a side dish. If you've also had papad, namkeen or chips that day, have less.
Pickle-by-pickle: what each one brings
| Pickle | What's special | Watch out for | From FarmDidi |
|---|---|---|---|
| Mango pickle | India's favourite, wakes up the appetite | Oil and sourness | Traditional Mango Pickle |
| Lemon pickle | Tangy, helps digestion | Salt, acidity | Crushed Lemon Pickle |
| Amla pickle | Amla is a good source of vitamin C | Sourness | Amla Pickle |
| Chilli pickle | Bold heat in a small amount | Too spicy if you get acidity | Green Chilli Pickle · Banarasi Red Chilli Pickle |
| Garlic pickle | A winter favourite, with mustard oil, fennel and fenugreek | Strong smell and taste | Garlic Pickle |
| Jackfruit pickle | Kathal's flavour long after its season ends | Oil | Jackfruit Pickle |
| Karela pickle | Popular with diabetics, no added sugar | Bitter taste | Bitter Gourd Pickle |
| Ker sangri pickle | Rajasthan's desert berry and bean | Salt | Ker Sangri Pickle |
Read more about jackfruit pickle in Why kathal ka achar is a must-try, and about lemon pickle in Nimbu ka achar benefits.
Who should eat less achar?
- High blood pressure or kidney problems: keep achar to a minimum because of the salt, and ask your doctor.
- Diabetes: avoid sweet pickles and choose unsweetened ones. Read Is achar good for diabetes?
- Acidity or ulcers: cut down on sour and spicy pickles.
- Pregnancy: small amounts are generally considered fine, but ask your doctor. Read Pickles and pregnancy.
- After delivery: start pickles again only when your doctor says it's fine.
Can you eat achar on a diet?
Yes, in small amounts. A spoon of pickle makes light, plain diet meals tasty, which makes it easier to stick to your diet. Just pick oil-free pickles over oil-based ones. Read more: Is achar good for weight loss?
How to spot a good pickle
- The label names the oil, for example mustard oil.
- There are no chemical (Class II) preservatives, such as INS 211.
- The ingredient list is short and clear.
- It tells you who made it and where.
FarmDidi pickles are handmade by rural women using traditional methods, without chemical preservatives. To try several at once, see our Trial Packs.
Frequently asked questions
What happens when you eat achar?
Answer: A little achar adds flavour, wakes up your appetite, and its spices help digestion. Too much adds a lot of salt and oil.
Is it okay to eat achar every day?
Answer: Yes, about 1–2 teaspoons a day with meals. If you have blood pressure, kidney or diabetes concerns, ask your doctor.
What are the benefits of chilli pickle?
Answer: Chilli pickle gives a lot of flavour in a small amount and wakes up the appetite. If you get acidity, eat less of it.
What does amla pickle do for you?
Answer: Amla is a good source of vitamin C, and amla pickle is an easy way to eat amla all year.
Which is the healthiest pickle?
Answer: One that names its oil, has moderate salt and no chemical preservatives. Karela, amla and oil-free lemon pickles are good choices.
Find your favourite: All pickles · Oil-free pickles · Trial Packs
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