Green Chutney: Calories, Nutrition and Health Benefits
India's beloved herb condiment bursting with fresh coriander, mint, and spices—low in calories, high in nutrients, perfect for every meal.
Quick Nutrition Facts
Per 2 Tablespoons (30g)
| Nutrient | Amount |
|---|---|
| Calories | 20 kcal |
| Protein | 1g |
| Carbohydrates | 3g |
| Fiber | 1g |
| Sugars | 0.5g |
| Fat | 0.5g |
| Vitamin A | 450 IU |
| Vitamin C | 8mg |
| Vitamin K | 25mcg |
| Iron | 0.8mg |
| Calcium | 20mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Green chutney provides concentrated nutrients from fresh herbs—coriander supports detoxification, mint aids digestion, and vitamin K supports bone health. Add to meals for flavor and nutrition without significant calories.
Myth Busters
MYTH #1: Green Chutney Has No Nutritional Value
TRUTH: Despite being a condiment, green chutney is nutrient-dense. Coriander provides antioxidants, vitamins A, C, K, mint offers digestive enzymes, and green chilies provide capsaicin for metabolism.
MYTH #2: All Green Chutneys Are the Same Calories
TRUTH: Calories vary based on preparation. Traditional versions with minimal oil have 15-25 calories per 2 tbsp. Adding excess oil, coconut, or peanuts increases calories to 40-60 per serving. Homemade is best for calorie control.
MYTH #3: Green Chutney Causes Acidity
TRUTH: While green chilies may trigger acid reflux in sensitive individuals, coriander and mint actually have alkalizing and soothing properties. For GERD, reduce or omit green chili and add more mint.
MYTH #4: Store-Bought Green Chutney Is Just as Healthy
TRUTH: Commercial versions often contain preservatives, excess salt, added sugars, and less fresh herbs. Homemade green chutney provides maximum nutrients and allows control over ingredients.
MYTH #5: Green Chutney Needs to Be Spicy
TRUTH: Spice level is adjustable. For sensitive stomachs or children, reduce or omit green chilies. The base of coriander and mint still provides flavor and health benefits without heat.
MYTH #6: You Can't Eat Green Chutney Daily
TRUTH: Green chutney can be consumed daily in moderate amounts (2-4 tablespoons). Fresh herbs provide ongoing digestive and antioxidant benefits. Only limit if you have specific herb allergies or severe GERD.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 20 calories per serving, adds flavor without significant calories, metabolism-boosting herbs, fiber for satiety. |
| Muscle Gain |  | Minimal protein (1g), but vitamin K supports bone health, antioxidants aid recovery. Use as flavor enhancer with protein-rich meals. |
| Diabetes Management | | Only 3g carbs with minimal glycemic impact, coriander may help regulate blood sugar, supports meal variety. |
| PCOS Management | | Anti-inflammatory herbs, minimal calories, no hormone-disrupting ingredients, supports detoxification. |
| Pregnancy Nutrition |  | Vitamin K for fetal bone development, iron for blood health, mint for nausea relief. Moderate spice levels. |
| Viral/Flu Recovery | | Vitamin C boosts immunity, antimicrobial properties in herbs, aids digestion during recovery, easy to consume. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Green Chutney
Green chutney has minimal impact on blood glucose levels, making it an ideal condiment for all dietary patterns including diabetes management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response. Green chutney has near-zero glycemic impact. Individual responses may vary. Not medical advice.*
Perfect Pairings for Balanced Meals
Green chutney enhances meals without affecting blood sugar, making it ideal for pairing with various foods:
- 🥙 Paratha or roti - Adds flavor to whole grain flatbreads
- 🍛 Dal and rice - Traditional Indian pairing with complete protein
- 🥗 Grilled vegetables - Fresh herb flavor without added oils
- 🍗 Tandoori chicken or paneer - Cooling complement to spiced proteins
This versatility makes green chutney an excellent addition to any meal pattern for enhanced flavor without compromising glycemic control.
Cultural Significance
Green chutney (hari chutney) is an integral part of Indian cuisine, with regional variations across the subcontinent.
In India:
- Essential condiment in North Indian cuisine, especially with chaat, samosas, pakoras
- Served with breakfast items like paratha, dosa, idli, and uttapam
- Ayurveda recognizes coriander for cooling properties and digestive benefits
- Every household has unique recipe variations passed through generations
- Part of traditional thali (plate) presentation in restaurants
Regional Variations:
- North India: Coriander-dominant with green chili, cumin, lemon
- South India: Coconut-based with curry leaves, tamarind
- Gujarat: Sweet version with jaggery and dates
- Street food: Thin consistency for drizzling; thick for dipping
Compare & Substitute
Green Chutney vs Similar Condiments (Per 30g/2 tbsp)
| Nutrient | 🌿 Green Chutney | 🍅 Tomato Chutney | 🥥 Coconut Chutney | 🥜 Peanut Chutney |
|---|---|---|---|---|
| Calories | 20 kcal | 25 kcal | 45 kcal | 60 kcal |
| Carbs | 3g | 5g | 3g | 4g |
| Fiber | 1g | 1g | 1.5g | 1g |
| Protein | 1g | 0.5g | 0.5g | 2g |
| Fat | 0.5g | 0.3g | 4g | 5g |
| Vitamin C | 8mg | 6mg | 0.5mg | 0mg |
| Iron | 0.8mg | 0.3mg | 0.5mg | 0.6mg |
| Vitamin K | 25mcg | 5mcg | 0.2mcg | 0mcg |
| Best For | Weight loss, fresh flavor | Tangy complement | South Indian meals | Protein boost, richness |
Frequently Asked Questions
How many calories are in green chutney?
Two tablespoons (30g) of traditional green chutney contain approximately 20 calories, making it an excellent low-calorie condiment for adding flavor to meals.
Calorie variations:
- 2 tablespoons (30g) basic recipe: 20 calories
- With added oil (1 tsp): 40-45 calories
- Coconut-based version: 45-50 calories
- With peanuts or cashews: 55-65 calories
Pro tip: Make at home to control calories—use minimal oil, rely on lemon juice for moisture, and add water to adjust consistency without added fat.
Is green chutney good for weight loss?
Yes, green chutney is excellent for weight loss when made with minimal oil. Benefits include: only 20 calories per serving; adds intense flavor without significant calories; fresh herbs may boost metabolism slightly; provides satiety with fiber; makes healthy foods (vegetables, grilled proteins) more enjoyable.
Best practices for weight loss: Use as replacement for high-calorie mayo or creamy dressings; pair with grilled chicken, fish, or vegetables; limit to 2-4 tablespoons per meal; make fresh without excess oil.
The key is using green chutney to enhance the flavor of nutrient-dense, low-calorie foods rather than as a vehicle for consuming more refined carbs.
What are the health benefits of green chutney?
Key Health Benefits:
- Digestive Support: Coriander and mint stimulate digestive enzymes; aids bloating and gas relief
- Immunity Boost: Vitamin C and antioxidants from fresh herbs; antimicrobial properties
- Detoxification: Coriander helps eliminate heavy metals; chlorophyll supports liver function
- Anti-inflammatory: Fresh herbs contain compounds that reduce inflammation
- Nutrient Dense: Concentrated vitamins A, C, K in small serving
- Low Calorie Flavor: Enhances healthy foods without significant calories
Best consumed fresh for maximum nutritional benefits.
Can diabetics eat green chutney?
Yes, green chutney is excellent for diabetics. With only 3g carbs per serving and minimal glycemic impact, it's one of the safest condiments.
Benefits for diabetics: Near-zero effect on blood sugar; coriander contains compounds that may improve insulin sensitivity; adds flavor variety without carbs or sugar; supports meal enjoyment on restricted diets.
Usage tips: Use freely as condiment (2-4 tablespoons per meal); avoid versions with added sugar or jaggery; pair with protein and vegetables for balanced meals; check ingredients in store-bought versions.
Research suggests coriander may have blood sugar regulating properties, making green chutney potentially beneficial beyond just being low-carb.
How long does green chutney last in the fridge?
Homemade green chutney typically lasts 3-5 days when stored properly in an airtight container in the refrigerator.
Storage tips for maximum freshness: Store in clean, airtight glass or plastic container; add thin layer of oil on top to seal and prevent oxidation; keep away from moisture and cross-contamination; use clean, dry spoon each time.
Freezing: Freeze in ice cube trays for up to 3 months; thaw individual portions as needed; slight color change is normal but flavor remains.
Signs of spoilage: Dark brown/black color instead of bright green; sour or fermented smell; mold growth; slimy texture.
For longest freshness, make small batches and consume within 3 days.
What's the difference between green chutney and mint chutney?
While similar, there are subtle differences:
Green Chutney (Hari Chutney):
- Primary base: Coriander (cilantro) leaves
- Contains: Mint, green chili, cumin, lemon
- Flavor: Herbaceous, slightly tangy
- Common in: North Indian cuisine, street food
Mint Chutney (Pudina Chutney):
- Primary base: Mint leaves
- Contains: Some coriander, green chili, cumin
- Flavor: Stronger mint flavor, very cooling
- Common in: Raita, kebabs, grilled meats
Nutrition: Both are similar—20-25 calories per 2 tablespoons, with comparable vitamin content. The main difference is flavor intensity and culinary use.
Many recipes use both herbs together, creating an overlap where the terms are used interchangeably.
Is green chutney healthy?
Yes, green chutney is one of the healthiest condiments when made fresh with minimal oil. Why it's healthy: Low in calories (20 per serving); packed with vitamins A, C, K from fresh herbs; contains antioxidants and anti-inflammatory compounds; supports digestion and detoxification; no added sugars or preservatives in homemade versions.
Healthiest preparation: Fresh coriander and mint as base; minimal oil (1-2 tsp per cup chutney); lemon juice for tang and vitamin C; green chili for metabolism boost; cumin for digestion.
Less healthy versions: Store-bought with preservatives and excess salt; excess oil or coconut increases calories significantly; versions with added sugar.
The key is making it fresh at home with quality ingredients for maximum health benefits.
Can I eat green chutney every day?
Yes, moderate daily consumption (2-4 tablespoons) of green chutney is safe and beneficial for most people. Daily benefits: Consistent intake of vitamins and antioxidants; digestive support from fresh herbs; enhances variety and flavor in meals; minimal calorie addition.
Considerations: Fresh herbs may cause allergic reactions in rare cases; high green chili content may irritate sensitive stomachs; excessive salt in some recipes (monitor sodium intake); store-bought versions may have preservatives.
Best practice: Rotate between different chutneys (green, tomato, coconut); make fresh batches rather than eating old chutney; adjust spice level to personal tolerance; pair with balanced meals.
Most people can enjoy green chutney daily as part of a healthy, varied diet.
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