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Washing and chopping
Rinse the mangoes well. Then dry them with a kitchen towel. Peel and chop them into small pieces. Roughly crush the garlic.
Kacha Amer Chatni
Kacha Amer Chatni has 17 calories per serving (1 Table Spoon) — that's 110.3 calories per 100g. It provides 0.3g protein, 1.1g carbs, and 1.3g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Kacha Amer Chatni in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Table Spoon (15 g)
- Calories17.0 kcal
- Carbs1.1 g (4.5 kcal)
- Protein0.3 g (1.1 kcal)
- Fats1.3 g (11.5 kcal)
Nutrition Label
Kacha Amer Chatni
- Serving Size1 Table Spoon (15 g)
- Calories17.0 kcal
- Carbs1.1 g
- Fiber0.6 g
- Sugar0.4 g
- Protein0.3 g
- Fat1.3 g
- Saturated fat0.9 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium50.3 mg
Nutrition per 100g
- Calories110.3 kcal
- Carbs7.2 g
- Fiber4.1 g
- Sugar2.6 g
- Protein1.8 g
- Fat8.3 g
- Cholesterol0.0 mg
- Sodium326.1 mg
1 serving = 15.4g
Cooking time: 5 minutes
Serves: 16 persons
Ingredients
Mango green raw
100 Grams
Chillies green - all varieties
20 Grams
Coriander leaves
10 Grams
Garlic big clove
15 Grams
Coconut kernel fresh
50 Grams
Salt
2 Grams
Water
50 Milliliter
Instructions
1
2
Blending
Transfer all the ingredients like coconut, salt, green chilies, coriander leaves, raw mango, and garlic into a mixie jar. Add in required water and grind until a fine paste.
3
Serving
Serve green mango chutney with dal & rice or savory rice porridge.
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Kacha Amer Chatni | Kairich ani moong dal chutney | Kamca amera muga dalera chatani | Maangai Paruppu Paschai Paruppu Sadni |
|---|---|---|---|---|
| Calories | 17 kcal | 19.1 kcal | 19.1 kcal | 19.1 kcal |
| Carbs | 1.1 g | 1.9 g | 1.9 g | 1.9 g |
| Protein | 0.3 g | 0.6 g | 0.6 g | 0.6 g |
| Fat | 1.3 g | 1 g | 1 g | 1 g |
| Fiber | 0.6 g | 0.6 g | 0.6 g | 0.6 g |
| Sugar | 0.4 g | 0.3 g | 0.3 g | 0.3 g |
| Sodium | 50.3 mg | 49.4 mg | 49.4 mg | 49.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 17 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (0.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Table Spoon (~15.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Table Spoon (~15.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Table Spoon (~15.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Table Spoon (~15.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Kacha Amer Chatni stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (34.1-51.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kacha Amer Chatni contains 17 kcal (0.3g protein, 1.1g carbs, 1.3g fat). That's 110.3 kcal per 100g. You can track exact portions in the Hint app.
At 17 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kacha Amer Chatni has 0.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kacha Amer Chatni is light enough for dinner at 17 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kacha Amer Chatni is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
