Coriander Chutney: Calories, Nutrition and Health Benefits
A vibrant Indian condiment packed with antioxidants, vitamins, and flavor - all in just 35 calories per serving.
Quick Nutrition Facts
Per 100g (approx. 7 tablespoons)
| Nutrient | Amount |
|---|---|
| Calories | 35 kcal |
| Protein | 2.1g |
| Carbohydrates | 6.0g |
| Fiber | 2.8g |
| Sugars | 0.9g |
| Fat | 1.0g |
| Vitamin K | 310mcg |
| Vitamin A | 337mcg |
| Vitamin C | 27mg |
| Folate | 62mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Coriander chutney provides 310% of daily vitamin K needs in just 100g. Fresh coriander's antioxidants and chelating compounds may help remove heavy metals from the body.
Myth Busters
MYTH #1: Coriander Chutney Is Too High in Sodium
TRUTH: Homemade coriander chutney has minimal sodium (~25-50mg per 100g) when made fresh. Only store-bought versions with preservatives are high in sodium. Make your own with fresh coriander, green chilies, lemon, and minimal salt for a healthy condiment.
MYTH #2: Green Chutney Causes Weight Gain
TRUTH: At only 35 calories per 100g, coriander chutney won't cause weight gain. It adds flavor without excess calories, helps digestion, and may boost metabolism through its antioxidants. The fiber content (2.8g) actually promotes fullness.
MYTH #3: Coriander Chutney Has No Nutritional Value
TRUTH: Fresh coriander chutney is a nutritional powerhouse - 310% vitamin K, 45% vitamin A, and 30% vitamin C per 100g. It's rich in antioxidants, supports bone health, boosts immunity, and aids detoxification. Far from empty calories.
MYTH #4: Pregnant Women Should Avoid Coriander Chutney
TRUTH: Coriander chutney is safe during pregnancy in moderate amounts (3-4 tablespoons daily). It provides folate (62mcg per 100g) essential for fetal development, vitamin K for blood clotting, and aids digestion. Only excessive amounts should be avoided.
MYTH #5: Store-Bought and Homemade Are the Same
TRUTH: Huge difference. Homemade has fresh nutrients, minimal preservatives, low sodium, and active enzymes. Store-bought versions contain preservatives, added sugars, high sodium, and lose nutrients during processing. Always choose fresh.
MYTH #6: Coriander Chutney Doesn't Aid Digestion
TRUTH: Coriander contains natural digestive enzymes that help break down food, reduce bloating, and improve gut health. The fiber (2.8g per 100g) supports regular bowel movements. Traditional Indian medicine has used coriander for digestive health for centuries.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 35 calories per 100g, high fiber (2.8g), aids digestion, adds flavor without fat. Use 2-3 tablespoons daily. |
| Muscle Gain |  | Low protein (2.1g), but excellent as a flavor enhancer for high-protein meals without adding calories. |
| Diabetes Management | | Minimal carbs (6g), won't spike blood sugar, coriander may help regulate glucose levels. Safe for daily use. |
| PCOS Management | | Low calorie, anti-inflammatory antioxidants, supports hormone balance. Perfect for PCOS-friendly meals. |
| Pregnancy Nutrition |  | Rich in folate (62mcg) for fetal development, vitamin K for blood clotting. Limit to 3-4 tbsp daily. |
| Viral/Flu Recovery | | High vitamin C (27mg) boosts immunity, antioxidants fight inflammation, aids digestion during recovery. Easy to consume when appetite is low. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Coriander Chutney
Understanding how coriander chutney affects your blood glucose can help you make informed decisions about when and how to eat it.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Use Coriander Chutney for Blood Sugar Control
Coriander has been shown to help regulate blood glucose and improve insulin sensitivity:
- 🍛 With high-carb meals - Add 2-3 tablespoons to rice, roti, or paratha to slow glucose absorption
- 🥗 As a salad dressing - Mix with yogurt for a protein-rich, blood sugar-friendly topping
- 🌮 With snacks - Pair with samosas, pakoras, or dhokla to reduce glycemic impact
- 🍳 With breakfast - Use with eggs, upma, or poha for sustained morning energy
The antioxidants in fresh coriander combined with its minimal carbs make it an ideal condiment for blood sugar management.
Cultural Significance
Coriander (cilantro) has been cultivated for over 7,000 years, with origins traced to the Mediterranean and Middle East.
In India:
- Essential condiment in every household - served with snacks, meals, and street food
- Ayurveda uses coriander for digestion, cooling the body, and detoxification
- Part of religious offerings and ceremonies
- Regional variations: North Indian (mint-coriander), South Indian (coconut-coriander), Gujarati (sweet-tangy)
Global Impact:
- Used in Mediterranean, Mexican, Middle Eastern, and Asian cuisines
- Traditional medicine uses coriander for digestive issues, inflammation, and blood sugar control
- Both leaves (cilantro) and seeds (coriander) have culinary and medicinal value
Compare & Substitute
Coriander Chutney vs Other Condiments (Per 100g)
| Nutrient | 🌿 Coriander Chutney | 🍅 Tomato Ketchup | 🧄 Garlic Chutney | 🥜 Peanut Chutney |
|---|---|---|---|---|
| Calories | 35 kcal | 112 kcal | 58 kcal | 515 kcal |
| Carbs | 6g | 27g | 11g | 20g |
| Fiber | 2.8g | 0.3g | 1.5g | 9g |
| Protein | 2.1g | 1.0g | 2.8g | 25g |
| Fat | 1.0g | 0.1g | 1.5g | 42g |
| Vitamin K | 310mcg | 2.4mcg | 45mcg | 8mcg |
| Sodium | 25mg | 907mg | 380mg | 420mg |
| Sugar | 0.9g | 22g | 3g | 6g |
| Best For | Weight loss, low-calorie | High sugar, avoid for diabetes | Immunity, digestive aid | High protein, high fat |
Frequently Asked Questions
Is coriander chutney good for weight loss?
Yes, coriander chutney is excellent for weight loss. With only 35 calories per 100g and 2.8g of fiber, it adds intense flavor to meals without extra calories.
Best practices: Use 2-3 tablespoons (20-30g) per meal; replace high-calorie dressings and sauces; make fresh at home without oil; pair with vegetables, lean proteins, or whole grains.
The fiber content promotes fullness while supporting healthy digestion - key for sustainable weight management.
Can diabetics eat coriander chutney?
Yes, diabetics can safely eat coriander chutney. With only 6g carbs per 100g and minimal glycemic impact, it won't spike blood sugar levels.
Tips for diabetics:
- Use 2-3 tablespoons per meal
- Pair with protein and fiber-rich foods
- Choose homemade versions without added sugar
- Research suggests coriander may help regulate blood glucose
Monitor blood sugar 2 hours after eating to understand your personal response.
What are the health benefits of coriander chutney?
Key Benefits:
- Bone Health: 310% vitamin K daily value strengthens bones and aids blood clotting
- Eye Health: 337mcg vitamin A (45% DV) supports vision and immune function
- Antioxidant Power: Rich in flavonoids and polyphenols that fight inflammation
- Detoxification: Chelating compounds help remove heavy metals from the body
- Digestive Support: Natural enzymes and fiber aid digestion and reduce bloating
- Immunity: Vitamin C (30% DV) and antioxidants boost immune function
How much coriander chutney can I eat per day?
General Guidelines:
- 2-3 tablespoons (30-45g) daily - Most people, provides antioxidants without excess sodium
- 1-2 tablespoons (15-30g) daily - Weight loss, strict calorie control
- 3-4 tablespoons (45-60g) daily - Pregnancy, for folate and vitamin K benefits
- 2-3 tablespoons daily - Diabetes, PCOS, for blood sugar management
Avoid excess: More than 100g daily can cause digestive discomfort in sensitive individuals. Always choose fresh, homemade versions over store-bought.
Is coriander chutney safe during pregnancy?
Generally safe in moderate amounts (3-4 tablespoons daily). Provides essential nutrients for pregnancy.
Benefits during pregnancy:
- Folate (62mcg per 100g): Essential for fetal neural tube development
- Vitamin K: Supports blood clotting during delivery
- Digestive Aid: Helps reduce pregnancy-related bloating and nausea
- Immunity: Vitamin C and antioxidants support immune health
Precautions: Ensure proper hygiene, use fresh ingredients, avoid store-bought versions with preservatives, limit to 3-4 tablespoons daily.
Does coriander chutney help with detox?
Yes, research shows coriander has chelating properties that may help remove heavy metals like lead, mercury, and cadmium from the body.
Detox Benefits:
- Chlorophyll binds to toxins for elimination
- Antioxidants support liver detoxification pathways
- Natural enzymes aid digestive system cleansing
- Fiber promotes regular bowel movements
Best approach: Consume 2-3 tablespoons of fresh coriander chutney daily as part of a balanced diet rich in water, vegetables, and whole foods.
What's the difference between homemade and store-bought?
Homemade Coriander Chutney:
- Fresh nutrients (vitamin K, A, C remain active)
- Minimal sodium (~25-50mg per 100g)
- No preservatives, artificial colors, or added sugars
- Digestive enzymes intact
- Use within 3-5 days for maximum freshness
Store-Bought Coriander Chutney:
- Nutrients degraded during processing and storage
- High sodium (300-600mg per 100g)
- Contains preservatives, stabilizers, artificial colors
- Often includes added sugars and oils
- Longer shelf life but lower nutritional value
Recommendation: Always choose homemade for maximum health benefits. Freeze portions in ice cube trays for convenience.
