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Tomato kanda chutney
Tomato kanda chutney has 11.5 calories per serving (1 Table Spoon) — that's 74 calories per 100g. It provides 0.3g protein, 1g carbs, and 0.7g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Tomato kanda chutney in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Table Spoon (15 g)
- Calories11.5 kcal
- Carbs1.0 g (3.9 kcal)
- Protein0.3 g (1.3 kcal)
- Fats0.7 g (6.3 kcal)
Nutrition Label
Tomato kanda chutney
- Serving Size1 Table Spoon (15 g)
- Calories11.5 kcal
- Carbs1.0 g
- Fiber0.6 g
- Sugar0.4 g
- Protein0.3 g
- Fat0.7 g
- Saturated fat0.1 g
- Mono unsaturated fat0.3 g
- Poly unsaturated fat0.2 g
- Cholesterol0.0 mg
- Sodium43.6 mg
Nutrition per 100g
- Calories74.0 kcal
- Carbs6.3 g
- Fiber3.6 g
- Sugar2.8 g
- Protein2.0 g
- Fat4.5 g
- Cholesterol0.0 mg
- Sodium279.7 mg
1 serving = 15.6g
Cooking time: 10 minutes
Serves: 18 persons
Ingredients
Tomato ripe local
100 Grams
Tamarind pulp
1 Tea Spoon
Chillies green - all varieties
20 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Garlic big clove
10 Grams
Onion big
50 Grams
Chillies red
5 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
1 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 and tomatoes into dices. Chop coriander and green chilies.
3
Sautéing
Heat oil in a pan add chopped garlic, onions, chopped green chilies. Fry onions until they turn translucent. Add tomatoes and saute them for 3-4 minutes. Add turmeric, salt, little tamarind. Let it cook for 2- 3 minutes. Adjust it as per your taste. Give a quick mix and switch off the stove.
4
Blending
Wait until cool, transfer it into a mixer grinder, and grind until fine.
5
Seasoning
Transfer the chutney into a bowl and temper it. Prepare to temper using oil, mustard seeds, cumin seeds, red chili, and curry leaves.
6
Serving
Transfer it to a serving bowl, garnish with coriander leaves, and serve.
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 | Tomato kanda chutney | Tamatar ki chutney | Thakkali Sadhni | Tomato chutney |
|---|---|---|---|---|
| Calories | 11.5 kcal | 11.9 kcal | 11.9 kcal | 11.9 kcal |
| Carbs | 1 g | 0.7 g | 0.7 g | 0.7 g |
| Protein | 0.3 g | 0.3 g | 0.3 g | 0.3 g |
| Fat | 0.7 g | 0.9 g | 0.9 g | 0.9 g |
| Fiber | 0.6 g | 0.6 g | 0.6 g | 0.6 g |
| Sugar | 0.4 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 43.6 mg | 53.9 mg | 53.9 mg | 53.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 11.5 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 (0.3g 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 (0.1g) 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
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 iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Table Spoon (~15.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Table Spoon (~15.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Table Spoon (~15.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Table Spoon (~15.6g) 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
Tomato 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 (23.1-34.6 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Tomato kanda chutney contains 11.5 kcal (0.3g protein, 1g carbs, 0.7g fat). That's 74 kcal per 100g. You can track exact portions in the Hint app.
At 11.5 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.
Tomato kanda chutney has 0.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Tomato kanda chutney is light enough for dinner at 11.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Tomato 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.
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.
Scientific References
Curcumin 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/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion 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
