Raita, chutney and salad
Calories in Coconut Chutney
One tablespoon of coconut chutney has about 67 kcal, with 0.9 g of protein, 2.1 g of carbohydrate and 6.3 g of fat. The figure is from the Indian Nutrient Databank, whose recipe makes 4 tablespoons from 50 g of coconut, 35 g of lemon and 1 teaspoon of oil. A usual helping is two or three spoonfuls.
Nutrition in 1 tablespoon of coconut chutney
| Nutrient | 1 tablespoon of coconut chutney | 2 tablespoons of coconut chutney |
|---|---|---|
| Energy | 67 kcal | 134 kcal |
| Protein | 0.9 g | 1.8 g |
| Carbohydrate (available) | 2.1 g | 4.2 g |
| Total fat | 6.3 g | 12.6 g |
| Dietary fibre | 1.7 g | 3.4 g |
| Sugars | 1 g | 2 g |
Of this energy, about 12% comes from carbohydrate, 83% from fat and 5% from protein.
1 tablespoon of coconut chutney is about 3% of the daily energy requirement of a sedentary adult man and 4% of a sedentary adult woman's (ICMR-NIN, 2020).
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
The recipe grinds 50 g of coconut with 35 g of lemon and tempers it in 1 teaspoon of oil, which makes 4 tablespoons. One tablespoon therefore holds 12 g of coconut and a 1/4 teaspoon of oil. It is a thick chutney with nothing to dilute it. Nobody eats a single tablespoon with a plate of idli or dosa: the small steel bowl at a tiffin centre is refilled freely, and at home the chutney is ladled. Two tablespoons are 134 kcal and three are 201 kcal, and those are the figures closer to a real helping.
Fat supplies 83% of the energy, carbohydrate 12% and protein 5%. Coconut is an oily food and almost all of this fat is its own; the tempering adds a little more. Most of the 6.3 g of fat in a tablespoon is saturated, which is typical of coconut. The 1.7 g of fibre also comes from the coconut flesh. Compared with the other chutneys in this set of recipes, it is the heaviest per tablespoon: peanut chutney is 54 kcal and green chutney 27 kcal.
What goes into one serving
The recipe INDB analysed makes 4 tablespoons. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 tablespoon of coconut chutney |
|---|---|---|
| Coconut | 50 g | 12 g |
| Lemon | 35 g | 9 g |
| Oil | 1 tsp | 1/4 tsp |
What changes the number
- 01
How many spoonfuls
This is the factor that matters most. Chutney is taken without measuring, and each refill of the bowl is several tablespoons more. Counting spoons, at 67 kcal each, is the only reliable way to know.
- 02
Coconut stretched with dal or water
Many homes grind roasted chana dal, a little curd or extra water with the coconut. Each of these stretches the coconut, so a tablespoon of that thinner chutney carries less fat than the 12 g of coconut counted here.
- 03
The tempering
The recipe counts 1 teaspoon of oil across the whole batch. A heavier tadka of mustard seeds, urad dal and curry leaves raises it. For scale, one whole teaspoon of oil added to a single tablespoon would take it to 111 kcal.
- 04
Fresh, frozen or dried coconut
Fresh and frozen grated coconut behave alike. Desiccated coconut or copra has had its water removed and is more concentrated, so a chutney made from it packs more energy into each spoon.
How coconut chutney compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Green Chutney | 1 tablespoon of green chutney | 27 | 0.7 |
| Peanut Chutney | 1 tablespoon of peanut chutney | 54 | 2.5 |
| Coconut Chutney | 1 tablespoon of coconut chutney | 67 | 0.9 |
| Sprouts Salad | 1 bowl of sprouts salad | 77 | 4.7 |
| Mint Raita | 1 bowl of mint raita | 81 | 5.9 |
| Sprouts Chaat | 1 plate of sprouts chaat | 83 | 3.5 |
| Lauki Raita | 1 bowl of lauki raita | 86 | 6.1 |
| Cucumber Raita | 1 bowl of cucumber raita | 90 | 6.2 |
| Onion Tomato Raita | 1 bowl of onion tomato raita | 105 | 6.6 |
In a meal and in a day
One tablespoon is about 3% of a sedentary man's daily energy requirement and 4% of a woman's, which sounds negligible and is, if it stays at one. With a breakfast of idli or dosa the chutney is usually the main source of fat on the plate, and three tablespoons bring 201 kcal and 18.9 g of fat with only 2.7 g of protein. Sambar is the better partner for filling the plate, since it adds dal and vegetables; the chutney is there for flavour.
Ways to keep it lighter
- Grind the coconut with roasted chana dal and a little water so each spoonful carries less coconut.
- Add coriander, mint or a small piece of ginger for flavour instead of more coconut.
- Take two tablespoons on the plate and leave the bowl in the kitchen.
- Use a few drops of oil for the tempering; the mustard and curry leaves do the work.
- Let sambar, not chutney, be the dish that gets refilled.
Before you rely on the number
Coconut chutney is concentrated: 83% of its energy is fat, and coconut fat is mostly saturated. A few spoonfuls every morning add up across a week. People who have been told to limit saturated fat because of cholesterol or a heart condition should ask their doctor or dietitian how much coconut fits their plan. For others, the practical step is simply to count the spoons.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Coconut Chutney: common questions
How many calories are in 2 tablespoons of coconut chutney?
About 134 kcal, with 1.8 g of protein, 4.2 g of carbohydrate and 12.6 g of fat. Three tablespoons are 201 kcal. These are for a thick chutney made mostly of coconut; one thinned with water or dal has less per spoon.
Is coconut chutney good for weight loss?
It can be eaten, but it needs a limit, because it is the most calorie-dense item on an idli or dosa plate: 67 kcal a tablespoon, nearly all fat. Keeping to a spoon or two and filling up on sambar works better than giving it up. Body weight depends on the day's total, so small repeated extras like chutney are worth noticing.
Which is lighter, coconut chutney or peanut chutney?
Peanut chutney, in these recipes: 54 kcal a tablespoon against 67 kcal for coconut chutney. Peanut chutney also has more protein, 2.5 g against 0.9 g. Green chutney is lighter than both at 27 kcal.
How much protein is in coconut chutney?
Very little: about 0.9 g in a tablespoon, which is 5% of its energy. Coconut is a source of fat, not protein. On an idli or dosa plate the protein comes from the urad dal in the batter and from the sambar, not from this chutney.
The recipe, the ingredients and related reading
Coconut Chutney
The recipe on this site, step by step.
Coconut: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Indian food calorie chart: household portions, not per 100 g
The portion-by-portion answer, in the NNWA journal.
Indian food calorie counter
Add up a whole plate in rotis, katoris and cups.
Calories in every dish
All the cooked dishes, with calories per serving.
Learn to read a plate
Certification in Nutrition
Estimating what is on a plate and turning it into a meal plan is taught in this NNWA course.