Popular Indian chutneys ranked from best to worst based on their nutrition profile

Kanikka Malhotra, consultant dietician and certified diabetes educator, tells indianexpress.com, “Ranking popular Indian chutneys based on their nutritional value provides insight into their health benefits.”

Your favourite chutneys ranked

She ranks some of the most popular Indian chutneys based on nutritional value

“Contrary to the belief that spicy chutneys harm skin health, they promote a radiant complexion due to their antioxidant content. Homemade chutneys retain more nutrients than store-bought versions, as they lack preservatives and excess sugars,” notes Malhotra.

Chutneys that should be consumed in moderation

Certain Indian chutneys should be consumed moderately due to their higher calorie or sodium content, says Malhotra. These are: 

Coconut chutney, while delicious, contains about 217 calories and 19.84 grams of fat per 100 grams, primarily from saturated fat, which can raise LDL cholesterol levels. This makes it a concern for those monitoring heart health. 

Peanut chutney is another calorie-dense option, with approximately 331.78 calories and 22.82 grams of fat per 100 grams. While it offers healthy fats and protein, the added salt and sugar can be risky for individuals with diabetes. 

Depending on preparation methods, tamarind chutney can also be high in added sugars and sodium, which may contribute to increased calorie intake. 

Overall, while these chutneys provide flavour and some nutritional benefits, moderation is key to maintaining a balanced diet and managing health conditions effectively. 

Experimenting with fresh herbs like parsley or dhaniya enhances flavour while adding antioxidants (Source: Freepik)

How can homemade chutneys be modified to enhance their nutritional profile?

Homemade chutneys can be modified to enhance their nutritional profile without compromising flavor through several simple adjustments. “Incorporating finely chopped vegetables like carrots, beets, or spinach boosts fibre and vitamins; for example, grated carrots can add sweetness and nutrients to coconut chutney,” notes Malhotra

She adds that using healthy fats, such as a small amount of avocado or olive oil, provides heart-healthy monounsaturated fats. Experimenting with fresh herbs like parsley or dhaniya (coriander) enhances flavour while adding antioxidants, and spices such as turmeric and ginger contribute anti-inflammatory properties. 

Additionally, she says, reducing salt and sugar by opting for natural sweeteners like jaggery or dates can improve health benefits without sacrificing taste. “A lesser-known fact is that traditional hand-pounding methods retain more micronutrients than blending, preserving both flavour and aroma.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.