Nutritional Facts of Mint Chutney, Pudina Chutney, Calories in Mint Chutney, Pudina Chutney

by Tarla Dalal

How many calories does one tbsp Mint Chutney have?

One tbsp (20 grams) Mint Chutney, Pudina Chutney gives 10 calories. Out of which carbohydrates comprise 8 calories, proteins account for 1 calories and remaining calories come from fat which is 0.9 calories.  One tbsp Mint Chutney provides about 0 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Mint Chutney, Pudina Chutney recipe makes 14 tablespoons of 20 grams each.

10 calories for 1 tbsp of Mint Chutney,  Pudina Chutney, Cholesterol 0 mg, Carbohydrates 2.1g, Protein 0.3g, Fat 0.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Mint Chutney,  Pudina Chutney

See Mint Chutney recipe | pudina chutney | restaurant style spicy mint chutney | mint chutney for sandwich | with 18 amazing images.

mint chutney recipe | pudina chutney | restaurant style spicy mint chutney | mint chutney for sandwich is the perfect accompaniment to any Indian snack to raise its appeal and flavour quotient. Learn how to make pudina chutney.

To make mint chutney, combine mint leaves, coriander, onions, lemon juice, sugar, green chillies and salt along with ¼ cup of water in a mixer and blend till smooth. Store in an air-tight container, refrigerate and use as required.

The aroma of mint leaves can add a touch of fragrance and fresh herb flavour to any dish. And in the form of pudina chutney it is truly irresistible. This chutney has the aromatic freshness of mint combined with the earthiness of the coriander to chalk out the perfect balance of flavours.

The onions have been added in restaurant style spicy mint chutney so they give an additional taste when served alongside with Indian appetizers like Indian appetizers like Kebabs / Tikkis / Barbeques or use it to prepare your favourite roadside snacks. Lemon juice, of course, is to maintain the colour of the chutney and the sugar balances the sourness of the lemons. 

Tips for mint chutney. 1. When you clean the bunch of mint leaves, let the tender stems be intact. Remove and discard only the thick stems. 2. Adjust the green chillies as per your spice level. Use the dark variety of green chillies, if you love your mint chutney really spicy. 3. This chutney stays for 2 to 3 days when refrigerated. If you skip the onions, you can store it in a deep-freezer for 2 to 3 months too!


Is Mint Chutney healthy?

Yes, this is healthy. Made from mint leaves, coriander, green chillies, onions, sugar  and lemon juice.

Let's understand the Ingredients.

What's good.

Coriander (kothmir, dhania) : 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 RBC in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Green Chilli : 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

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover its vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What it has to offer instead is FIBER. See here for detailed benefits of mint leaves

Can diabetics, heart patients and over weight individuals have Mint Chutney, Pudina Chutney?

Yes, but diabetics must not use the little sugar in the recipe. Good for heart as the quercetin in onions which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. Good for weight loss. 

Can healthy individuals have Mint Chutney, Pudina Chutney?

Yes. This chutney is healthy and perfect for healthy living. You want to cut usage of sugar in any format and its very often found in chutney. 

green chutney is good for

1. Healthy Lifestyle

2. Low calorie chutneys

3. Diabetics with heart issues  drop the little sugar

4. Heart Patients accompaniments

5. Diabetic Accompaniments drop sugar

6. Kids

7. Pregnancy iron rich foods


How to burn 10 calories that come from Mint 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%
Protein0.3 g1%
Carbohydrates2.1 g1%
Fiber0.4 g2%
Fat0.1 g0%
Cholesterol0 mg0%
Vitamin A193 mcg4%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C4.8 mg12%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)6.4 mcg3%
Calcium14.9 mg2%
Iron0.7 mg3%
Magnesium4 mg1%
Phosphorus5.7 mg1%
Sodium1.2 mg0%
Potassium14.4 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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