Dhaniya Chutney: Calories, Nutrition and Health Benefits
A vibrant Indian condiment packed with antioxidants, digestive benefits, and fresh flavor for minimal calories.
Quick Nutrition Facts
Per 2 Tablespoons (30g, homemade)
| Nutrient | Amount |
|---|---|
| Calories | 24 kcal |
| Protein | 0.6g |
| Carbohydrates | 2.4g |
| Fiber | 0.9g |
| Sugars | 0.3g |
| Fat | 1.2g |
| Vitamin A | 135mcg |
| Vitamin C | 8mg |
| Vitamin K | 95mcg |
| Calcium | 20mg |
| Iron | 0.5mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Fresh coriander is a powerhouse of antioxidants including quercetin and kaempferol. The chlorophyll in green chutney aids detoxification, while volatile oils support digestion and reduce bloating.
Myth Busters
MYTH #1: All Green Chutneys Are the Same
TRUTH: Dhaniya (coriander) chutney differs significantly from mint chutney or curry leaf chutney. Coriander has unique polyphenols with anti-obesity and metabolic benefits. Mint is higher in menthol for digestive relief. Each green chutney offers distinct health advantages.
MYTH #2: Chutney Is Just for Taste, Not Nutrition
TRUTH: Homemade dhaniya chutney is nutrient-dense. Coriander provides powerful antioxidants, vitamin K for bone health, and vitamin A for eye health. The addition of green chilies boosts vitamin C and metabolism. It's a functional food, not just flavoring.
MYTH #3: Store-Bought Chutney Is As Healthy As Homemade
TRUTH: Commercial chutneys often contain 200-300 calories per 100g due to excess oil, sugar, and preservatives. Homemade versions with minimal oil have 80-100 calories per 100g. Check labels; many brands add corn syrup, artificial colors, and sodium exceeding daily limits.
MYTH #4: You Can't Eat Chutney on a Diet
TRUTH: Homemade dhaniya chutney is diet-friendly at 24 calories per serving. It replaces high-calorie mayo (94 cal/tbsp), ketchup with added sugars, or cream-based sauces. Use it to add flavor without derailing weight loss goals.
MYTH #5: Dhaniya Chutney Causes Acidity
TRUTH: Fresh coriander is alkaline and can actually reduce acidity. However, excessive green chilies or lemon juice in the recipe may trigger acid reflux in sensitive individuals. Adjust spice levels and avoid on completely empty stomach if prone to GERD.
MYTH #6: Chutney Has No Protein
TRUTH: While not a primary protein source (2g per 100g), adding roasted peanuts or dal to dhaniya chutney boosts protein to 8-12g per 100g. This creates a more balanced condiment suitable for protein needs in vegetarian diets.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 24 calories per serving, replaces high-calorie condiments. Antioxidants support metabolism. Choose minimal-oil homemade versions. |
| Muscle Gain |  | Low protein (0.6g per serving) but supports digestion of high-protein meals. Add peanuts or dal for protein boost. Aids nutrient absorption. |
| Diabetes Management | | Coriander has anti-diabetic properties; low carbs (2.4g per serving). Avoid sweet versions; choose fresh preparation. |
| PCOS Management | | Anti-inflammatory properties reduce PCOS symptoms. Low-carb, rich in antioxidants. Supports hormone balance and reduces oxidative stress. |
| Pregnancy Nutrition | | Rich in folate and vitamin K essential for fetal development. Fresh coriander aids digestion during pregnancy. Avoid versions with raw garlic in third trimester. |
| Viral/Flu Recovery | | Vitamin C and antioxidants boost immunity. Anti-inflammatory properties reduce throat irritation. Green chilies clear congestion naturally. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Dhaniya Chutney
Dhaniya chutney has minimal impact on blood glucose due to low carbohydrate content and anti-diabetic properties of coriander.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Minimal impact due to low carbs. Individual responses may vary. Not medical advice.*
How Dhaniya Chutney Helps Blood Sugar
Fresh coriander contains bioactive compounds that may improve glucose metabolism:
- 🌿 Polyphenols in coriander - Support insulin sensitivity and glucose uptake
- 🌶️ Green chilies (capsaicin) - May improve metabolic rate and glucose regulation
- 🍋 Lemon juice - Adds vitamin C and may slow carbohydrate digestion
- 🧄 Garlic (if added) - Has documented blood sugar-lowering effects
Use dhaniya chutney as a condiment with high-carb foods like rice, roti, or dosa to potentially moderate their glycemic impact.
Cultural Significance
Dhaniya (coriander) chutney is a cornerstone of Indian cuisine, with variations spanning every region and culinary tradition.
In India:
- Essential accompaniment to dosa, idli, vada, pakoras, samosas, and chaats across all states
- Regional variations: South Indian coconut-coriander chutney; North Indian yogurt-based; Gujarati with jaggery; Maharashtrian with peanuts
- Ayurvedic medicine uses fresh coriander for cooling effect, digestive health, and detoxification
- Wedding and festival meals always include multiple chutneys as part of traditional spread
Global Adoption:
- Mexican and Latin American cilantro-based salsas share similar flavor profiles
- Middle Eastern cuisine uses coriander in zhug (Yemeni green sauce)
- Thai and Vietnamese cuisines incorporate fresh coriander in dipping sauces
- Growing popularity in Western fusion cooking as fresh, herb-based condiment
Compare & Substitute
Dhaniya Chutney vs Similar Condiments (Per 100g)
| Nutrient | 🌿 Dhaniya Chutney (homemade) | 🍃 Mint Chutney | 🥥 Coconut Chutney | 🍅 Tomato Chutney |
|---|---|---|---|---|
| Calories | 80 kcal | 60 kcal | 180 kcal | 110 kcal |
| Carbs | 8g | 10g | 12g | 18g |
| Fiber | 3g | 4g | 5g | 3g |
| Protein | 2g | 2.5g | 2g | 2g |
| Fat | 4g | 1.5g | 14g | 3g |
| Vitamin C | 27mg | 32mg | 4mg | 15mg |
| Iron | 1.8mg | 3mg | 2mg | 1.5mg |
| Best For | Antioxidants, digestion | Cooling effect | Rich flavor, energy | Sweet-tangy taste |
Frequently Asked Questions
Is dhaniya chutney good for weight loss?
Yes, homemade dhaniya chutney is excellent for weight loss. At 24 calories per 2-tablespoon serving, it adds intense flavor without excess calories. The antioxidants and fiber support metabolism and satiety.
Best practices: Make at home with minimal oil (1-2 tsp per cup); use as spread instead of mayo or butter (saves 70+ cal per tbsp); pair with vegetables in wraps, salads, grilled proteins; avoid commercial brands with added sugar and excess oil; measure portions (easy to over-consume flavorful condiments).
Can diabetics eat dhaniya chutney?
Yes, dhaniya chutney is diabetes-friendly. Fresh coriander has documented anti-diabetic properties with polyphenols that support insulin sensitivity and glucose regulation.
Tips for diabetics: Choose fresh, homemade versions without added sugar or jaggery; use generously with high-carb meals to potentially moderate blood sugar response; pair with protein and fiber-rich foods; avoid sweet chutney varieties; monitor blood sugar to assess individual response.
The minimal carbohydrate content (2.4g per serving) and beneficial bioactive compounds make it suitable for diabetes management.
How much protein is in dhaniya chutney?
Dhaniya chutney contains approximately 2g of protein per 100g, or 0.6g per 2-tablespoon serving. As a condiment, it's not used as a protein source.
To boost protein content: add roasted peanuts, cashews, or roasted chana dal to reach 8-12g protein per 100g; use with protein-rich meals (grilled paneer, dal, chicken) where chutney enhances nutrient absorption.
What are the main health benefits of dhaniya chutney?
Key Benefits:
- Powerful Antioxidants: Quercetin, kaempferol, and polyphenols fight oxidative stress and inflammation
- Digestive Health: Carminative properties reduce bloating and gas; volatile oils stimulate digestive enzymes
- Cardiovascular Support: Antioxidants promote heart health and may help regulate blood pressure
- Blood Sugar Regulation: Anti-diabetic compounds support insulin sensitivity
- Immune Boost: Vitamin C, vitamin A, and antimicrobial properties enhance immunity
- Detoxification: Chlorophyll aids liver function and toxin elimination
When is the best time to eat dhaniya chutney?
Dhaniya chutney can be consumed throughout the day as a versatile condiment:
- With Breakfast: Dosa, idli, paratha, upma, or poha for added nutrients and flavor
- With Lunch/Dinner: Aids digestion of complex meals; pairs with rice, roti, dal, curries
- As Sandwich Spread: Replaces mayo or butter in wraps, sandwiches, rolls
- With Snacks: Pakoras, samosas, bhel puri, tikki, or vegetable sticks
- As Marinade Base: For grilled chicken, paneer, or fish before cooking
No specific timing restrictions; enjoy as desired for flavor and health benefits.
How long does homemade dhaniya chutney last?
Storage Guidelines:
- Refrigerated (3-5 days): Store in airtight container; add 1 tsp lemon juice to preserve color and extend freshness; use clean, dry spoon to avoid contamination
- Frozen (2-3 months): Freeze in ice cube trays, then transfer cubes to freezer bag; thaw individual portions as needed
- Signs of spoilage: Brown/black color change, off smell, mold growth, fizzy/fermented taste
Tips for longevity: Minimize water content during preparation; add oil layer on top before refrigerating; blanch coriander briefly before blending for enzyme inactivation; avoid storing near strong-smelling foods.
Commercial varieties last per package date (often 6-12 months unopened; 1-2 months refrigerated after opening).
Can I use frozen coriander for chutney?
Yes, frozen coriander works for chutney but with slight trade-offs:
Frozen coriander:
- Retains most nutrients (80-90% vitamin C preserved when frozen quickly)
- Softer texture after thawing; may result in slightly watery chutney
- Convenient for year-round availability
- Best used within 2-3 months of freezing for optimal flavor
Fresh coriander advantages:
- Brighter, more vibrant flavor and color
- Firmer texture for better consistency
- Higher antioxidant content and volatile oils
Tip: If using frozen, thaw and squeeze out excess water before blending to maintain thickness. Add fresh coriander (25% of total) to frozen batch for enhanced flavor.
