Nutritional Facts of Ridge Gourd Chutney, Calories in Ridge Gourd Chutney

by Tarla Dalal
This calorie page has been viewed 2627 times

Course
Chutney

Cooking Method
Saute

How many calories does one tablespoon of Ridge Gourd Chutney have?

One tablespoon of Ridge Gourd Chutney gives 29 calories. Out of which carbohydrates comprise 6 calories, proteins account for 2 calories and remaining calories come from fat which is 21 calories. One tablespoon of Ridge Gourd Chutney provides about 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Ridge Gourd Chutney 

South Indians often combine roasted dals with sautéed veggies to make delicious chutneys, which go very well with idlis, dosas, puris and just about any snack. To enjoy these chutneys the traditional way, mix them with steaming hot rice topped with a dash of til oil or ghee, and relish with roasted urad papads.

Here is how to make Ridge Gourd Chutney in this fashion. You will love this method of including ridge gourd in your diet, and surely want to explore similar chutneys with other veggies too.

Is Ridge Gourd Chutney healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

Turai (Ridge Gourd ) : This ridge gourd is absolutely low in calories and carbs, thus making it a very virtuous choice for those on low-cal and low-carb diet. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly. Its absolutely low in fat and nil in cholesterol. A subzi made with ridge gourd with minimal amount of oil is truly a welcome addition for those with heart diseases. See detailed benefits of turai ridge gourd

Coconut Oil : Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Mustard Seeds: Tiny little mustard seeds, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal

Urad Dal : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

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

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. 

Imli (Tamarind) : Tamarind is good for heart due to the fibre present which has a cholesterol lowering effect. It is also good for diabetics. But too much tamarind is bad for health.

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Ridge Gourd Chutney?

Yes. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly. Its absolutely low in fat and nil in cholesterol. 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.

Can healthy individuals have Ridge Gourd Chutney?

Yes. This is healthy.

To enjoy these chutneys Here are some Healthy Indian snack options.

You can have Baked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukkumini jowar pancakesoats upmabaked sev , baked whole wheat purispaneer pudina tikki or buckwheat pancake as one healthy recipe option.

Bajra, Carrot and Onion Uttapa

Bajra, Carrot and Onion Uttapa

Ridge Gourd Chutney is good for

1. Healthy Recipes Lifestyle

2. Weight Loss subzis

3. Diabetic Subzis

4. Healthy Heart Subzis

5. Pregnancy 

6. Kids weight loss

How to burn 29 calories that come from one tablespoon of Ridge Gourd Chutney?

Walking (6 kmph) = 9 mins
Running (11 kmph) = 3 mins
Cycling (30 kmph) = 4 mins
Swimming (2 kmph) = 5 mins

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

Value per tbsp% Daily Values
Energy29 cal1%
Protein0.5 g1%
Carbohydrates1.5 g0%
Fiber0.7 g3%
Fat2.3 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A172.2 mcg4%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C3.3 mg8%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)4 mcg2%
MINERALS
Calcium6.7 mg1%
Iron0.2 mg1%
Magnesium4.6 mg1%
Phosphorus13.2 mg2%
Sodium2.8 mg0%
Potassium27.3 mg1%
Zinc0.1 mg1%
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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