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Washing
Wash and pat dry coriander leaves and green chilis.
Kothimbirich chutney
Kothimbirich chutney has 15.5 calories per serving (1 Table Spoon) — that's 102.2 calories per 100g. It provides 0.5g protein, 0.7g carbs, and 1.2g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health.
Track the exact calories and macros of Kothimbirich chutney in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Table Spoon (15 g)
- Calories15.5 kcal
- Carbs0.7 g (2.9 kcal)
- Protein0.5 g (1.8 kcal)
- Fats1.2 g (10.8 kcal)
Nutrition Label
Kothimbirich chutney
- Serving Size1 Table Spoon (15 g)
- Calories15.5 kcal
- Carbs0.7 g
- Fiber0.6 g
- Sugar0.3 g
- Protein0.5 g
- Fat1.2 g
- Saturated fat0.2 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.4 g
- Cholesterol0.0 mg
- Sodium47.6 mg
Nutrition per 100g
- Calories102.2 kcal
- Carbs4.7 g
- Fiber4.3 g
- Sugar2.1 g
- Protein3.0 g
- Fat7.9 g
- Cholesterol0.0 mg
- Sodium315.3 mg
1 serving = 15.1g
Cooking time: 5 minutes
Serves: 9 persons
Ingredients
Tamarind pulp
1 Tea Spoon
Chillies green - all varieties
20 Grams
Coriander leaves
100 Grams
Rice bran oil
2 Tea Spoon
Salt
1 Grams
Instructions
1
2
Chopping
Once they are dry chop coriander and green chilies separately
3
Sautéing
Fry the green chilis in a frying pan till they are soft, using a teaspoon of cooking oil. Take out the fried green chilis and keep them aside. Now to the same frying pan add chopped coriander leaves and fry them till they are soft under low flame.
4
Grinding
Wait till the fried leaves become cool. Then grind the leaves, green chilis, tamarind, and salt in a mixer grinder without adding water.
5
Serving
Once done pour it in a serving bowl and serve this like a thokku or pickle along with rice, roti or paratha.
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Kothimbirich chutney | Anda kadhi | Anda Tambda Rassa | Dim Pulusu Torkari |
|---|---|---|---|---|
| Calories | 15.5 kcal | 140.9 kcal | 140.9 kcal | 140.9 kcal |
| Carbs | 0.7 g | 7.9 g | 7.9 g | 7.9 g |
| Protein | 0.5 g | 7.5 g | 7.5 g | 7.5 g |
| Fat | 1.2 g | 8.8 g | 8.8 g | 8.8 g |
| Fiber | 0.6 g | 1.3 g | 1.3 g | 1.3 g |
| Sugar | 0.3 g | 5.3 g | 5.3 g | 5.3 g |
| Sodium | 47.6 mg | 199.6 mg | 199.6 mg | 199.6 mg |
| Cholesterol | 0 mg | 181.1 mg | 181.1 mg | 181.1 mg |
Health Goals Suitability
Weight Loss
At 15.5 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
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (0.5g 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. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) can spike insulin — 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Table Spoon (~15.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Table Spoon (~15.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Table Spoon (~15.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Table Spoon (~15.1g) 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
Kothimbirich 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 (30.9-46.4 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 Kothimbirich chutney contains 15.5 kcal (0.5g protein, 0.7g carbs, 1.2g fat). That's 102.2 kcal per 100g. You can track exact portions in the Hint app.
At 15.5 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.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kothimbirich chutney has 0.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kothimbirich chutney is light enough for dinner at 15.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kothimbirich 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.
Scientific References
Portion 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
