Nutritional Facts of Green Peas Chutney, Calories in Green Peas Chutney

by Tarla Dalal

How many calories does one tablespoon of Green Peas Chutney have?

One tablespoon of Green Peas Chutney gives 10 calories. Out of which carbohydrates comprise 7 calories, proteins account for 3 calories and remaining calories come from fat which is 0 calories.  One tablespoon of Green Peas Chutney provides about 0 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See green peas chutney recipe | matar ki chutney | green peas and coriander chutney | healthy hare matar ki chutney | with 12 amazing images.

green peas chutney recipe  is a uniquely flavoured chutney, a variation to plain coriander chutney. Learn how to make healthy hare matar ki chutney.

To make green peas chutney, combine the green peas, coriander, green chillies, garlic, ginger, lemon juice, sugar and salt in a blender and grind to a fine paste using approx. 2 tablespoons of water. Store refrigerated.

With its nutty texture and flavour, matar ki chutney is further enhanced with green chillies, coriander, and such ingredients that make it a vibrant spread for breads and buns. 

The perfect balance of garlic, ginger, green chillies, lemon juice and sugar lends a dose of excitement to this green peas and coriander chutney. You can even use it for sandwiches like Veg Toast Sandwich.

Veg Toast Sandwich, Mumbai Roadside Recipe

Veg Toast Sandwich, Mumbai Roadside Recipe

The green peas are a good source of fibre which is beneficial for a healthy gut. With just 10 calories and 0.7 g of fibre per tbsp., this healthy hare matar ki chutney qualifies as a healthy heart accompaniment to Indian steamed snacks. By avoiding the use of sugar, even diabetics can enjoy this chutney with their favourite healthy snacks like Oats Methi Muthia

Oats Methi Muthia

Oats Methi Muthia

Tips for green peas chutney. 1. The green should be boiled well - neither under cooked nor overcooked. 2. If you want to freeze this chutney for a long time, avoid adding garlic. It will stay fresh for 1 month. 

Is Green Peas Chutney healthy?

Yes, Green Peas Chutney is healthy, but conditions apply.

What's good. Made from green peas, coriander (dhania), garlic (lehsun) cloves, ginger (adrak) and lemon juice.

What's problem in Sugar.

Let's understand the Ingredients.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.


Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

What's problem in Sugar.

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Can diabetics, heart patients and overweight individuals have Green Peas Chutney?

Yes, this recipe is good for diabetics, heart and weight loss, but conditions apply. Remove sugar for the recipe and diabetics can have this chutney.

Can healthy individuals have Green Peas Chutney?

Yes, as there is very little sugar used in the recipe.

How to burn 10 calories that come from Green Peas Chutney?

Walking (6 kmph) = 3 mins
Running (11 kmph) = 1 mins
Cycling (30 kmph) = 1  mins
Swimming (2 kmph) = 2 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per tbsp% Daily Values
Energy10 cal0%
Protein0.6 g1%
Carbohydrates1.8 g1%
Fiber0.7 g3%
Fat0 g0%
Cholesterol0 mg0%
Vitamin A162.8 mcg3%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C4.4 mg11%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)2.5 mcg1%
Calcium6.5 mg1%
Iron0.1 mg0%
Magnesium3.6 mg1%
Phosphorus11.2 mg2%
Sodium1.9 mg0%
Potassium16.1 mg0%
Zinc0 mg0%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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