SwastiksPickles#11 of 12 in categoryRating 2.3/5

Swastiks Mango Pickle (Avakaya)

Swastiks Mango Pickle Avakaya jar

Red flags

  • Red flag: High sodium (5500mg per 100g)
  • Red flag: Contains Sodium Benzoate

Green flags

  • Green flag: No added sugar

Ingredients, decoded

7 listed
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

High saltNutrition per 100 g
ENutritionAIngredients5Risk
Energy143 kcal
Protein3 g
Carbohydrates17 g
Total sugars13 g
Added sugars0 g
Total fat7 g
Saturated fat1.3 g
Cholesterol0 mg
Sodium5500 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Mango avakaya: 5.5 g sodium per 100 g

Swastiks Mango Pickle (Avakaya) is a 300 g jar made from mango (60%), iodised salt, mixed spice powder, refined rice bran oil, garlic and mustard oil, with an acidity regulator and sodium benzoate. The panel is printed per 100 g.

CleanPlate scores it EA5. The E for nutrition is low: almost no credited protein, fibre or micronutrients per 100 g. The A for ingredients reflects whole or lightly processed ingredients (led by mango, mixed spice powder and refined rice bran oil), and almost no additives. The 5 for risk comes mainly from sodium (5500 mg per 100 g) and saturated fat (1.3 g per 100 g).

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • On the pack

    “Home-made Style”

    Be careful

    A style claim; the list adds sodium benzoate.

  • On the pack

    “A Happy Addition To Your Daily Food”

    Be careful

    At 5.5 g of sodium per 100 g it is a condiment, not a daily food.

How EA5 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
E

Very low nutrient density

Protein
3 g
Fibre
Not declared
Vitamins and minerals
None declared
Energy
143 kcal

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.

02 Ingredient & label integrityA to E
A

Clean, minimally processed

Base
Mango
Main fat
Refined Rice Bran Oil
Sweeteners
None added
Additives
2
Flagged
Sodium Benzoate

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Risk nutrients1 to 5
5

Very high risk

Added sugar
0 g
Sodium
5500 mg
Saturated fat
1.3 g

Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.

A closer look

Does the label add up?

Mango (60%), iodised salt, mixed spice powder, refined rice bran oil, garlic, mustard oil, acidity regulator (INS 330) and preservative (INS 211).

Per 100 g: 143 kcal, 7 g fat of which 1.3 g saturated, 13 g sugar of which 0 g added, 3 g protein, 5500 mg sodium. The iodised salt line prints a blank percentage. Trans fat is printed as under 0.1 g and is not stored. Atwater energy is 143 kcal, matching the pack.

Ingredients to watch

  • SodiumConcern

    5,500 mg per 100 g, about 825 mg in a 15 g serve.

  • PreservativeWorth watching

    Sodium benzoate (INS 211) is listed; it costs no points.

  • IngredientsFine

    Mango 60% with spices, garlic and oil.

Common misconceptions

Myth: "Home-made style means no additives"

A preservative (INS 211) and acidity regulator are listed.

Myth: "A little pickle every day is fine"

A 15 g serve has about 825 mg of sodium.

How often, and how

  • Healthy adultsA teaspoon with a meal
  • ChildrenA small spoon, occasionally
  • Diabetes or prediabetesA small spoon, watch the salt

Smarter ways to eat it

A teaspoon only

5 g gives about 275 mg sodium.

Skip added salt

Cut salt elsewhere in the meal.

Common questions

Is Swastiks Mango Pickle (Avakaya) healthy?

Swastiks Mango Pickle (Avakaya) scores EA5 (Poor) on CleanPlate, which makes it best kept as a rare treat rather than a regular buy. The main concerns are: High sodium (5500mg per 100g); Contains Sodium Benzoate. On the plus side: No added sugar.

What does the EA5 score mean?

The first letter (E) grades nutritional value: very low nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (5) grades risk nutrients (sugar, sodium, saturated fat): very high risk.

Which ingredients in Swastiks Mango Pickle (Avakaya) should I watch?

Acidity Regulator (INS 330) & Preservative (INS 211) (Sodium Benzoate).

Last reviewed October 19, 2026. Scored with the CleanPlate method from the published label.

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