FreshCon Boiled Salad Mix Dal - Ready to Eat
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FreshCon Boiled Salad Mix is a ready-to-eat pouch of boiled chickpeas, black chickpeas, peanuts and sweet corn, with no additives. It scores [L]DA1: nutrition is low because protein is modest and no fibre or minerals are declared, ingredients are strong on a whole-food list but lose points for the protein-rich claim, and risk is minimal. Works well as a snack or salad base.
Ingredients, decoded
4 listed- Kabuli Chana
- Kala Chana
- Peanut
- Sweet corn
1 teaspoon of sugar in every 100 g · 4.8 g total sugar, 5 g a teaspoon
| Energy | 205 kcal |
|---|---|
| Protein | 9.5 g |
| Carbohydrates | 27.6 g |
| Total sugars | 4.8 g |
| Added sugars | 0 g |
| Total fat | 6.3 g |
| Saturated fat | 0.8 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 12.1 mg |
Think this score is wrong?
What to know about FreshCon Boiled Salad Mix Dal - Ready to Eat
Plain boiled chickpeas that overstate their protein
A 200 g retort pouch of boiled Kabuli chana (40%), Kala chana (38%), peanut (12%) and sweet corn (10%). It is sold as a ready-to-eat salad base for busy people: open the pouch, add vegetables, season and eat. The pack also says it needs no refrigeration until opened.
Per 100 g it gives 205 kcal, 9.5 g protein, 27.6 g carbohydrate and 6.3 g fat, with 0 g added sugar, 0.8 g saturated fat and 12.1 mg sodium. Half the pack, 100 g, is 205 kcal and 9.5 g protein. The whole 200 g pouch is 410 kcal and 19 g protein.
The ingredient list is short and honest: four whole foods, no oil, no additives. The back of the pack calls it protein-rich, and the numbers do not support that. Protein is 4.63 g per 100 kcal, under the line for the claim. That sets the [L] flag. CleanPlate scores it [L]DA1.
Does FreshCon Boiled Salad Mix Dal - Ready to Eat live up to its claims?
No preservatives and boiled, not fried both hold. The protein-rich claim does not: 9.5 g per 100 g and 4.63 g per 100 kcal fall under the line, which sets the [L] flag.
- On the packMisleading
“Protein-rich goodness”
Protein is 9.5 g per 100 g, under 11 g, and 4.63 g per 100 kcal, under 5.5 g. The pouch carries protein, but not enough to be called protein-rich.
- On the packHolds
“No Preservatives”
No preservative or other additive is in the list. The pouch is kept shelf-stable by retort heating and sealing.
- On the packHolds
“Boiled, not fried”
The list has only boiled chickpeas, peanut and corn, with no cooking oil. Total fat is 6.3 g per 100 g.
- On the packBe careful
“Light everyday snacking”
Saturated fat, sugar and sodium are all low, but it is 205 kcal per 100 g, so a full 200 g pouch is 410 kcal.
- Retail listingBe careful
“Boiled Salad Mix Dal”
The retailer page shows Dal in the name, the pack shows Salad Mix with no Dal. The pouch is boiled chickpeas, peanut and corn.
Why FreshCon Boiled Salad Mix Dal - Ready to Eat scores [L]DA1
Nutrition is a D on 9.5 g protein per 100 g, with no fibre or minerals declared. Ingredients are an A on a four-item list with no additives, and risk is a 1 on 0.8 g saturated fat.
Low nutrient density
- Protein
- 9.5 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 205 kcal
01 Nutrition density: why D
Protein is 9.5 g per 100 g, which is 4.63 g per 100 kcal, and it comes mainly from Kabuli chana. Energy is 205 kcal per 100 g, with 27.6 g carbohydrate and 6.3 g fat.
No fibre, vitamins or minerals are declared on the panel, so the grade rests on protein and energy alone. That keeps it at a D despite a clean ingredient list.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- Kabuli Chana
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is four whole foods: Kabuli chana 40%, Kala chana 38%, peanut 12% and sweet corn 10%. There are no additives, no oil, no sweetener and no added sugar, which is why the grade is an A.
The protein-rich goodness line on the back costs ingredient points. Protein is 9.5 g per 100 g, under 11 g, and 4.63 g per 100 kcal, under 5.5 g, so the claim does not hold and sets the [L] flag.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Clean
- Added sugar
- 0 g
- Sodium
- 12.1 mg
- Saturated fat
- 0.8 g
- Trans fat
- 0 g
03 Load risk: why 1
Risk is the lowest grade, a 1. Saturated fat is 0.8 g per 100 g and sodium is 12.1 mg per 100 g, both far below their high lines.
Added sugar is 0 g and trans fat is 0 g, so neither adds anything. Energy at 205 kcal per 100 g does not move the grade.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
[L] The name or pack claims promise more than the ingredient list delivers. See Claims vs reality.
Red flags
No major red flags on the label.
Green flags
- +Green flag: Source of protein (9.5g)
- +Green flag: No added sugar
- +Green flag: Low sodium
What's in FreshCon Boiled Salad Mix Dal - Ready to Eat?
Kabuli chana, Kala chana, peanut and sweet corn make up the whole list. There are no additives, no oil and no added sugar. The peanut is the one allergen to know.
The ingredient list, read for you
Kabuli chana (40%) and Kala chana (38%) lead, so nearly four-fifths of the pouch is chickpeas. Peanut (12%) adds fat and protein, and sweet corn (10%) adds sweetness and bulk. No oil, salt, sweetener or additive is listed.
Ingredients to watch
- Protein-rich claimConcern
9.5 g protein per 100 g and 4.63 g per 100 kcal are under the line for the claim, so it costs ingredient points and sets the [L] flag.
- No fibre or minerals declaredWorth watching
The panel gives no fibre, vitamins or minerals, which holds the nutrition grade down.
- PeanutWorth watching
Peanut is 12% of the pouch and the pack states it as an allergen. It rules the product out for anyone with a peanut allergy.
- Sodium and saturated fatFine
12.1 mg sodium and 0.8 g saturated fat per 100 g, both very low.
- Added sugarFine
0 g added sugar. The 4.8 g per 100 g of total sugar comes from the ingredients themselves.
What it doesn’t have
- No fibre is declared on the panel, although the list is all chickpeas, peanut and corn.
- No vitamins or minerals are declared.
Who should eat FreshCon Boiled Salad Mix Dal - Ready to Eat?
Suitable most days for most adults and children, apart from anyone with a peanut allergy. Those watching blood sugar can eat it a few times a week.
- Most adultsEveryday
0.8 g saturated fat and 12.1 mg sodium per 100 g are both very low.
- ChildrenEveryday
No added sugar or additives, but it contains peanut.
- Diabetes or prediabetesA few times a week
27.6 g carbohydrate per 100 g, with 0 g added sugar.
- Weight managementEveryday
205 kcal per 100 g, so half a pack is 205 kcal.
Recipes with FreshCon Boiled Salad Mix Dal - Ready to Eat
Use it as a ready base for chaat, a warm bowl or a wrap filling, adding fresh vegetables so the pouch's 9.5 g protein per 100 g sits in a fuller meal.
Chana chaat
Tip half a pouch, 100 g, into a bowl with chopped onion, tomato, coriander and lemon for about 9.5 g protein.
Warm spiced bowl
Heat the pouch as directed, then add cucumber, carrot and pepper. The pack itself has just 12.1 mg sodium per 100 g, so you control the salt.
Chickpea wrap filling
Mash a little of the mix with curd and spices and roll it in a roti for a filling lunch built on a 205 kcal base.
FreshCon Boiled Salad Mix Dal - Ready to Eat: common questions
What is the CleanPlate score of FreshCon Boiled Salad Mix Dal - Ready to Eat?
FreshCon Boiled Salad Mix is a ready-to-eat pouch of boiled chickpeas, black chickpeas, peanuts and sweet corn, with no additives. It scores [L]DA1: nutrition is low because protein is modest and no fibre or minerals are declared, ingredients are strong on a whole-food list but lose points for the protein-rich claim, and risk is minimal. Works well as a snack or salad base. Nutrition D, ingredients A, load risk 1; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in FreshCon Boiled Salad Mix Dal - Ready to Eat?
Per 100 g, FreshCon Boiled Salad Mix Dal - Ready to Eat has 205 kcal, 9.5 g protein, 27.6 g carbohydrate, 6.3 g fat and 0.8 g saturated fat. One serve (half a pack, 100 g) has 205 kcal and 9.5 g protein.
What are the ingredients in FreshCon Boiled Salad Mix Dal - Ready to Eat?
4 ingredients, in label order: Kabuli Chana, Kala Chana, Peanut, Sweet corn.
Does FreshCon Boiled Salad Mix Dal - Ready to Eat live up to its claims?
5 claims checked: 2 hold, 2 need care, 1 is misleading. "Protein-rich goodness" is misleading: Protein is 9.5 g per 100 g, under 11 g, and 4.63 g per 100 kcal, under 5.5 g. The pouch carries protein, but not enough to be called protein-rich. "Light everyday snacking" needs care: Saturated fat, sugar and sodium are all low, but it is 205 kcal per 100 g, so a full 200 g pouch is 410 kcal.
Who should limit FreshCon Boiled Salad Mix Dal - Ready to Eat?
Most adults: everyday. 0.8 g saturated fat and 12.1 mg sodium per 100 g are both very low. Children: everyday. No added sugar or additives, but it contains peanut. Diabetes or prediabetes: a few times a week. 27.6 g carbohydrate per 100 g, with 0 g added sugar.
How much sugar, salt and saturated fat does FreshCon Boiled Salad Mix Dal - Ready to Eat have?
Per 100 g, FreshCon Boiled Salad Mix Dal - Ready to Eat has 0 g added sugar, 12 mg sodium (about 0 g salt) and 0.8 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is under all three lines.
Last reviewed October 31, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Label read on 31 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 31 October 2026 | DA1 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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