Nutritional Facts of Tomato Coconut Chutney, Calories in Tomato Coconut Chutney

by Tarla Dalal
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How many calories does one tablespoon of Tomato Coconut Chutney have?

One tablespoon of Tomato Coconut Chutney gives 23 calories. Out of which carbohydrates comprise 6 calories, proteins account for 1 calorie and remaining calories come from fat which is 16 calories.  One tablespoon of Tomato Coconut Chutney provides about 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Tomato Coconut Chutney recipeThis is a popular dosai chutney served in Tamil Nadu. This cooked chutney stays well for upto 2 days in an air-tight container in the fridge, but it is best when freshly prepared.

Is Tomato Coconut Chutney healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

2. 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.  

3. Onions (pyaz, kanda) :  This recipe uses shallots which are similar in benefits to onion. 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

Can diabetics, heart patients and over weight individuals have Tomato Coconut Chutney ?

Yes for diabetics, but have in limited quantity. Coconut improves the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. Yes for heart as 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. Yes for weight loss as there is fibre and coconut is an MCT. 

Can healthy individuals have Tomato Coconut Chutney  ?

Yes, this is healthy. 

Tomato Coconut Chutney is good for

1. Healthy Recipes Lifestyle

2. Low calorie chutneys

3. Diabetics with heart issues limited quantity

4. Heart Patients accompaniments

5. Diabetic Accompaniments  limited quantity

6. Kids


How to burn 23 calories that come from one tablespoon of Tomato Coconut Chutney?

Walking (6 kmph)     =           7  mins
Running (11 kmph)     =            2  mins
Cycling (30 kmph)     =           3  mins
Swimming (2 kmph)     =           4  mins

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

Value per tbsp% Daily Values
Energy23 cal1%
Protein0.3 g1%
Carbohydrates1.4 g0%
Fiber0.4 g2%
Fat1.8 g3%
Cholesterol0 mg0%
Vitamin A29.4 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C2.3 mg6%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)2.7 mcg1%
Calcium6.4 mg1%
Iron0.1 mg0%
Magnesium2.7 mg1%
Phosphorus9.9 mg2%
Sodium1.5 mg0%
Potassium25.4 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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