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Peeling and washing
Peel and wash the onions thoroughly with water.
Kanda chutney
Kanda chutney has 17.9 calories per serving (1 Table Spoon) — that's 111.8 calories per 100g. It provides 0.6g protein, 1.9g carbs, and 0.8g fat. With a low glycemic index (GI: 53), 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 Kanda chutney in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Table Spoon (15 g)
- Calories17.9 kcal
- Carbs1.9 g (7.8 kcal)
- Protein0.6 g (2.5 kcal)
- Fats0.8 g (7.6 kcal)
Nutrition Label
Kanda chutney
- Serving Size1 Table Spoon (15 g)
- Calories17.9 kcal
- Carbs1.9 g
- Fiber0.8 g
- Sugar0.7 g
- Protein0.6 g
- Fat0.8 g
- Saturated fat0.2 g
- Mono unsaturated fat0.3 g
- Poly unsaturated fat0.3 g
- Cholesterol0.0 mg
- Sodium53.7 mg
Nutrition per 100g
- Calories111.8 kcal
- Carbs12.1 g
- Fiber5.1 g
- Sugar4.3 g
- Protein3.9 g
- Fat5.3 g
- Cholesterol0.0 mg
- Sodium334.8 mg
1 serving = 16g
Cooking time: 5 minutes
Serves: 14 persons
Ingredients
Whole bengal gram
2 Tea Spoon
Black gram dal
2 Tea Spoon
Tamarind pulp
1 Tea Spoon
Curry leaves
10 Grams
Garlic big clove
15 Grams
Onion big
100 Grams
Chillies red
10 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
2 Tea Spoon
Salt
2 Grams
Water
50 Milliliter
Instructions
1
2
Chopping
Chop the onions into dices. Chop the garlic roughly.
3
Sauteeing
Heat oil in a pan. Add chana dal and urad dal. Saute till the dals turn golden. Do not burn them. Then add dry red chilies. Saute for some seconds till you see the chilies change color and become aromatic. Then add chopped onions and garlic cloves. Mix the onions and begin to saute on a low to medium flame. Keep on stirring onions while sauteing them. Saute till the onions turn a light brown. Then switch off the flame and let the onions become warm or cool down.
4
Grinding
Then take the entire onion mixture into a chutney grinder. Add tamarind and salt as per taste. Add water and grind to a smooth paste. Keep aside.
5
Seasoning
Heat oil in a pan. Add mustard seeds and let them crackle, then add curry leaves. Saute till the curry leaves become crisp. Keep the flame low or sim and now add the ground chutney. Mix the chutney with the tempering ingredients and then switch off the flame.
6
Serving
Transfer it to a serving bowl. Serve onion chutney with dosa, idli, or uttapam. You can also refrigerate this chutney for 3 to 4 days.
Glycemic Index
53 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 | Kanda chutney | Cabbage chutney | Kabej Cammanthi | Kadala Muttu Chammandi |
|---|---|---|---|---|
| Calories | 17.9 kcal | 18.6 kcal | 18.6 kcal | 51 kcal |
| Carbs | 1.9 g | 1.5 g | 1.5 g | 2.3 g |
| Protein | 0.6 g | 0.5 g | 0.5 g | 1.9 g |
| Fat | 0.8 g | 1.2 g | 1.2 g | 3.8 g |
| Fiber | 0.8 g | 0.7 g | 0.7 g | 1.2 g |
| Sugar | 0.7 g | 0.5 g | 0.5 g | 1 g |
| Sodium | 53.7 mg | 57.3 mg | 57.3 mg | 55.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 17.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 53, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (0.6g 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 (0.2g) 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. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Table Spoon (~16g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Table Spoon (~16g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Table Spoon (~16g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Table Spoon (~16g) 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.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Kanda chutney stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (35.8-53.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Kanda chutney contains 17.9 kcal (0.6g protein, 1.9g carbs, 0.8g fat). That's 111.8 kcal per 100g. You can track exact portions in the Hint app.
At 17.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 53, this recipe supports stable blood sugar levels. The glycemic index is 53 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kanda chutney has 0.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kanda chutney is light enough for dinner at 17.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kanda chutney 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. Consider replacing refined ingredients with whole grains or millets.
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
