Tomato Chutney: Calories, Nutrition and Health Benefits

A flavorful South Indian condiment packed with lycopene, antioxidants, and digestive spices that enhance any meal.

Quick Nutrition Facts

Per 2 Tablespoons (30g)

Nutrient	Amount
Calories	45 kcal
Protein	0.8g
Carbohydrates	4.2g
Fiber	1.2g
Sugars	2.8g
Fat	3.1g
Vitamin C	6.2mg
Vitamin A	180 IU
Lycopene	2.5mg
Sodium	145mg

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Tomato chutney delivers concentrated lycopene - a powerful antioxidant that becomes more bioavailable when tomatoes are cooked. The addition of oil further enhances lycopene absorption by up to 4 times.

Myth Busters

MYTH #1: Tomato Chutney Is Too High in Calories for Weight Loss

TRUTH: At 45 calories per 2 tablespoons, tomato chutney adds flavor without derailing weight loss. The lycopene content may even support metabolism. Choose versions with less oil or make at home to control calories.

MYTH #2: Store-Bought Chutney Is Just as Healthy

TRUTH: Commercial chutneys often contain added sugars, preservatives, and excess sodium (300-500mg per serving). Homemade versions preserve more nutrients and allow control over ingredients. Look for brands with <200mg sodium per serving.

MYTH #3: Tomato Chutney Causes Acidity

TRUTH: While tomatoes are acidic, the spices in chutney (cumin, coriander) actually aid digestion and can neutralize stomach acid. Those with GERD should consume in moderation and avoid on empty stomach.

MYTH #4: All the Nutrients Are Lost in Cooking

TRUTH: Cooking tomatoes actually increases lycopene bioavailability by 35% compared to raw tomatoes. Heat breaks down cell walls, making antioxidants more accessible. Vitamin C is partially reduced but lycopene gains outweigh losses.

MYTH #5: Chutney Is Just Empty Calories

TRUTH: Beyond lycopene, tomato chutney provides vitamin C for immunity, vitamin A for vision, fiber for digestion, and bioactive compounds from spices. Each ingredient contributes functional nutrition.

MYTH #6: Diabetics Should Avoid Tomato Chutney

TRUTH: Tomato chutney has a low glycemic load (approximately 2 per serving) with minimal blood sugar impact. Choose unsweetened versions and pair with protein-rich foods like dosa with dal or idli with sambar.

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		Low calorie density (45 kcal/serving), adds flavor to bland diet foods, lycopene supports metabolism. Use sparingly.
Muscle Gain		Minimal protein content but excellent condiment for lean proteins. Antioxidants support post-workout recovery.
Diabetes Management		Low glycemic load (GL 2), minimal carbs per serving. Choose sugar-free versions and limit to 2 tablespoons per meal.
PCOS Management		Anti-inflammatory spices beneficial for PCOS. Lycopene supports hormonal balance. Avoid high-sugar commercial versions.
Pregnancy Nutrition		Lycopene supports fetal development, vitamin C aids iron absorption. Use pasteurized versions during pregnancy.
Viral/Flu Recovery		Rich in vitamin C for immune support, anti-inflammatory spices, easily digestible. Pairs well with bland recovery foods.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Cultural Significance

Tomato chutney is a cornerstone of South Indian cuisine, though tomatoes were introduced to India only in the 16th century by Portuguese traders.

In South India:

Essential accompaniment for dosa, idli, uttapam, and pesarattu
Each region has unique variations: Andhra style (spicy with more chilies), Tamil Nadu style (with coconut), Karnataka style (with jaggery)
Prepared fresh daily in most households; temple prasadam includes tomato chutney with pongal
Part of traditional Ugadi festival meals in Karnataka and Andhra Pradesh

Variations Across India:

Maharashtrian: Tangier version with kokum and groundnuts
Gujarati: Sweeter preparation with jaggery and dates
North Indian: Tomato ki launji with fennel and nigella seeds
Coastal: With curry leaves, mustard seeds, and grated coconut

Global Influence:

Adapted in fusion cuisines as pizza sauce base, pasta condiment, or sandwich spread
Popular in Indian restaurants worldwide as alternative to mainstream ketchup

Compare & Substitute

Tomato Chutney vs Similar Condiments (Per 30g/2 tablespoons)

Nutrient	🌶️ Tomato Chutney	🥥 Coconut Chutney	🌿 Mint Chutney	🥜 Peanut Chutney
Calories	45 kcal	62 kcal	28 kcal	78 kcal
Carbs	4.2g	3.1g	3.8g	4.6g
Fiber	1.2g	2.1g	1.8g	1.5g
Protein	0.8g	0.9g	1.2g	2.8g
Fat	3.1g	5.4g	1.6g	6.2g
Vitamin C	6.2mg	0.8mg	8.4mg	0.3mg
Lycopene	2.5mg	0mg	0mg	0mg
Sodium	145mg	98mg	112mg	156mg
Best For	Heart health	Healthy fats	Low calorie	Protein boost

Frequently Asked Questions

Is tomato chutney good for weight loss?

Tomato chutney can support weight loss when consumed in moderation. At 45 calories per 2 tablespoons, it adds robust flavor to otherwise bland diet foods without excessive calories.

The lycopene content may support metabolism and fat oxidation. Use as a flavor enhancer for grilled chicken, steamed vegetables, or whole grain rotis. Limit to 2-3 tablespoons daily; choose homemade or low-oil versions to minimize calorie intake.

Can diabetics eat tomato chutney?

Diabetics can safely enjoy tomato chutney in controlled portions. The glycemic load is approximately 2 per serving, causing minimal blood sugar impact. Choose versions without added sugar; check labels for "sugar-free" or "no added sweeteners."

Best practices: Limit to 1-2 tablespoons per meal; pair with protein-rich foods like dal, paneer, or eggs to further stabilize blood sugar; avoid eating alone on empty stomach. Monitor blood glucose 2 hours after consumption initially.

What are the main health benefits of tomato chutney?

Key benefits include concentrated lycopene (2.5mg per serving) for cardiovascular health and prostate cancer prevention; vitamin C for immune support and iron absorption; vitamin A for eye health and skin integrity; dietary fiber for digestive regularity; anti-inflammatory spices (cumin, coriander) that aid digestion and reduce inflammation.

The cooking process increases lycopene bioavailability by breaking down plant cell walls. Regular consumption may support heart health, reduce oxidative stress, and enhance immunity.

How much lycopene is in tomato chutney?

Tomato chutney contains approximately 2-3mg of lycopene per 2 tablespoons, depending on tomato variety and cooking method. Cooking tomatoes increases lycopene bioavailability by 35% compared to raw tomatoes.

Adding oil (as in traditional chutney) further enhances absorption since lycopene is fat-soluble. For maximum benefits, consume with meals containing healthy fats. Daily recommended intake varies but 5-10mg lycopene is associated with health benefits.

Is tomato chutney good for digestion?

Yes, tomato chutney supports digestion through multiple pathways: 1.2g dietary fiber per serving promotes gut motility; traditional spices (cumin, mustard seeds, coriander) stimulate digestive enzyme secretion; fermented varieties provide beneficial probiotics; acidic nature aids protein breakdown.

The curry leaves and asafoetida (hing) reduce gas and bloating. For optimal digestive benefits, choose freshly prepared chutney with whole spices. Those with acid reflux should consume in moderation as tomatoes can trigger symptoms.

Can I eat tomato chutney daily?

Yes, 2-3 tablespoons of tomato chutney daily is generally safe and nutritious for most people. Choose homemade or low-sodium commercial versions to avoid excess salt intake (aim for <200mg sodium per serving).

Daily consumption provides consistent antioxidant support and adds variety to meals. Those with gastroesophageal reflux disease (GERD), kidney disease (due to potassium content in large amounts), or tomato allergies should limit intake or consult healthcare providers.

How long does homemade tomato chutney last?

Refrigerated homemade tomato chutney lasts 4-7 days when stored in an airtight container. For extended shelf life (2-3 weeks), add preservatives like vinegar or lemon juice and store in sterilized jars.

Frozen tomato chutney maintains quality for 2-3 months. Signs of spoilage include mold, off-smell, or color change. Commercial versions with preservatives last 6-12 months unopened; refrigerate after opening and consume within 2 weeks.

What are the best tomatoes for making chutney?

Roma or plum tomatoes work best for chutney due to lower water content, meatier texture, and concentrated flavor. They produce thicker, richer chutney without excessive cooking time.

Vine-ripened tomatoes offer maximum lycopene and sweetness. For spicier chutney, use slightly underripe tomatoes. Avoid overripe or watery tomatoes as they create thin, less flavorful chutney. Indian varieties like Pusa Ruby or Arka Vikas are traditional choices.