Peanut chutney is a delicious condiment commonly served with Indian dishes like dosa, idli, and uttapam. It’s made from ground roasted peanuts and spices like green chilies, garlic, and curry leaves.
Peanut chutney adds a tasty nutty flavor to meals. But it’s natural to wonder – is peanut chutney fattening? Does it have a lot of calories that could negatively impact your health and diet?
What is peanut chutney?
Peanut chutney, also known as verkadalai chutney in Tamil or shengdana chatni in Marathi, is a flavorful chutney made from roasted peanuts. It’s a popular accompaniment in South Indian cuisine.
The main ingredients in peanut chutney are:
– Roasted peanuts – Peanuts are roasted without oil to intensify their nutty flavor.
– Green chilies – Green chilies like serrano peppers add a spicy kick.
– Tamarind – Tamarind adds a tangy sourness.
– Jaggery – Jaggery is unrefined cane sugar that balances the flavors.
– Spices – Spices like garlic, curry leaves, cumin, and asafoetida are used.
– Salt – A dash of salt enhances the flavors.
– Oil – A small amount of peanut oil or sesame oil is added.
– Water – Water helps blend the ingredients to form a coarse or smooth paste.
So peanut chutney combines the nutty flavor of peanuts with hot, sour, and sweet flavors from the other ingredients. This makes it an appetizing and addictive condiment.
How is peanut chutney made?
Making peanut chutney at home is easy. Here are the basic steps:
1. Dry roast raw peanuts on low heat until fragrant and lightly browned. Let cool completely.
2. In a blender, blend the roasted peanuts into a coarse powder without adding any water. You want a crunchy nutty texture.
3. In a pan, heat oil and add mustard seeds. Let them pop. Add curry leaves, green chilies, garlic, and saute.
4. Add tamarind pulp, jaggery, salt, cumin powder, asafoetida, and 1/4 cup water. Cook until jaggery melts.
5. Add this mixture to the ground peanuts. Blend into a smooth or chunky paste as preferred. Add more water if required.
6. Finish with a tadka of oil and seasoning. Garnish with curry leaves and serve.
The chutney keeps well refrigerated for a week. It can also be frozen for longer storage.
Nutritional value of peanut chutney
Now let’s analyze the nutritional value of peanut chutney per 100 grams:
| Nutrient | Amount |
|---|---|
| Calories | 567 |
| Carbohydrates | 21.4 g |
| Protein | 25.8 g |
| Total Fat | 49 g |
| Saturated Fat | 9.9 g |
| Sodium | 202 mg |
Key points:
– Peanut chutney is very high in calories – 567 calories per 100 grams. This is because peanuts are energy-dense with high fat content.
– It’s high in total fat at 49 grams per 100 grams. This includes saturated fat. But most of it comes from monounsaturated and polyunsaturated fats in peanuts.
– Peanut chutney is a good source of protein providing 25.8 grams per 100 grams.
– It’s moderately high in carbohydrates at 21.4 grams. This comes from the jaggery and peanuts.
– Sodium content is moderate at 202 milligrams per 100 grams.
So peanut chutney is very high in calories and total fat. But it provides healthy fats, protein, and carbs. Consumed in moderation, it can be part of a balanced diet.
Calories in homemade vs store-bought peanut chutney
There can be some differences in calories between homemade and store-bought peanut chutney:
Homemade
– Calorie range: 500-600 calories per 100 grams
– Lower in fat and calories since oil is minimally used
– Higher protein from freshly ground peanuts
– Lower sodium as less or no preservatives are added
Store-bought
– Calorie range: 550-700 calories per 100 grams
– Higher in fat and calories as more oil may be added
– May contain less protein if not made with 100% peanuts
– Higher sodium content as contains preservatives
So homemade chutney is generally lower in calories than store-bought. But both have high calorie density from peanut fat.
To make healthy peanut chutney:
– Use minimal oil while roasting peanuts and cooking chutney
– Avoid adding sugar or use less jaggery
– Add veggies like tomatoes for extra nutrition
– Adjust consistency using water rather than oil
– Use 100% freshly ground peanuts
How many calories in one serving?
The calories in one serving of peanut chutney can vary based on:
1. Serving size
2. Homemade vs packaged
3. Added ingredients like oil, sugar etc
Here are the approximate calories for common serving sizes:
2 tablespoons (32 grams)
– Homemade: 180 calories
– Branded: 220 calories
1/4 cup (64 grams)
– Homemade: 360 calories
– Branded: 440 calories
1/2 cup (128 grams)
– Homemade: 720 calories
– Branded: 880 calories
To compare, 2 tablespoons of regular peanut butter has about 190 calories.
So peanut chutney has slightly lower calories than peanut butter per serving. Still, a 1/4 cup serving contains over a third of calories you need daily.
Is peanut chutney fattening?
Whether peanut chutney leads to weight gain depends on:
– Serving size – Large servings like 1/2 cup provide nearly 40% of calories needed by an average adult in one meal.
– Frequency of use – Daily use of peanut chutney can quickly add excess calories.
– Preparation method – Frying peanuts in lots of oil makes it more fattening.
– Ingredients – Adding sugar increases calorie density.
– Medical conditions – Those with obesity or diabetes may gain weight with regular use.
– Activity level – Sedentary people who eat peanut chutney daily are more prone to weight gain.
So peanut chutney is high in calories and fat compared to other condiments like tomato ketchup, mayonnaise, soy sauce etc.
But enjoying it occasionally in moderate portions along with an active lifestyle does not lead to fat gain for most people.
Tips to reduce calories in peanut chutney
Here are some tips to lower the calorie density of peanut chutney:
– Use a minimal amount of oil for roasting peanuts and cooking chutney.
– Skip frying garlic, green chilies etc. and just mix them in.
– Limit added sugar or jaggery to 1-2 teaspoons per cup of peanuts.
– Increase fiber content by adding veggies like chopped tomatoes, carrots or cucumber.
– Add yogurt or curd for a creamy texture instead of oil.
– Use water to reach the desired consistency.
– Roast and grind peanuts in batches to maximize freshness.
– Enjoy in moderation as a spread, dip or sauce.
– Pair with high fiber foods like whole grains, vegetables and lentils.
Healthier substitutes for peanut chutney
Some healthier and lower calorie substitutes for peanut chutney include:
– Coconut chutney – Made from fresh coconut and spices.
– Coriander chutney – Made from coriander leaves, mint, green chilies etc.
– Tomato chutney – Made from tomatoes, spices and jaggery/sugar.
– Beetroot chutney – Combination of beetroot, yogurt, spices and mint.
– Dhaniya pudina chutney – Mint and coriander chutney.
– Pudina chutney – Chutney made just with mint leaves.
– Gunpowder chutney – Tempering of chana dal, urad dal, curry leaves etc.
– Garlic chutney – Made from garlic cloves and spice powders.
These chutneys provide fresher flavors, more fiber, vitamins and minerals compared to calorie-dense peanut chutney.
Health benefits of peanut chutney
Despite being high in calories, peanut chutney offers some health benefits:
– Protein – Good source of plant based protein to support muscle growth. Peanuts have over 25 grams protein per 100 grams.
– Unsaturated fats – Provides mostly monounsaturated and polyunsaturated fats that are heart healthy.
– Fiber – Contains decent fiber content to promote digestion.
– Vitamin E – Rich in vitamin E – a powerful antioxidant that boosts immunity.
– Magnesium – Supplies magnesium which regulates blood pressure and glucose levels.
– Phytochemicals – Peanuts contain phytochemicals like resveratrol that act as antioxidants.
– Flavonoids – Has flavonoids like quercetin and kaempferol that reduce inflammation.
– Antioxidants – Boosts antioxidant status to lower oxidative stress and risk of chronic diseases.
So enjoyed in moderation, peanut chutney can be part of a healthy diet. It provides a flavorful way to add plant protein, healthy fats and antioxidants.
Risks of eating too much peanut chutney
Consuming peanut chutney in excess can have these negative impacts:
– Weight gain – The high calories and fat content can lead to obesity if eaten in large quantities daily.
– Heart disease – Excess saturated fat intake raises risk of cardiovascular disease.
– Diabetes – Too much peanut oil and jaggery in the chutney can spike blood sugar levels.
– Allergies – Some people are allergic to peanuts and can get reactions from having peanut chutney.
– Aflatoxin exposure – Improperly stored peanuts may contain aflatoxin molds which are carcinogenic.
– GI discomfort – Eating too much peanut chutney can lead to acidity, bloating and other digestive issues.
– Nutritional imbalance – Overconsumption can displace healthier foods from the diet like fruits, veggies and whole grains.
So it’s best to enjoy peanut chutney as part of a varied diet rather than very frequently.
Who should avoid peanut chutney?
Certain individuals should exercise caution with peanut chutney:
– People with peanut allergy – Allergic reactions can vary from mild to life-threatening.
– Diabetics – Peanut chutney can spike blood glucose. Monitor carb servings.
– Those with obesity – Higher calories can exacerbate weight issues.
– Heart patients – Peanut fat may elevate cholesterol and worsen heart disease.
– Elderly – Difficulty chewing crunchy chutney increases choking risk.
– Children – Choking hazards from hard peanut pieces. Risk of developing peanut allergy.
– Pregnant women – Excess peanut consumption may increase peanut allergy in infants.
Consult a doctor or dietitian for personalized guidance on safe peanut chutney intake.
Conclusion
Peanut chutney is certainly high in calories since peanuts are energy-dense nuts with predominantly fat calories. A 100 gram serving provides over 500 calories.
But peanut fat is mostly healthy unsaturated fat. And peanut chutney supplies protein, antioxidants, fiber, vitamins and minerals.
Enjoying small servings occasionally as part of a balanced diet is unlikely to lead to weight gain or adverse effects for most people.
However, individuals with obesity, heart disease, diabetes and allergies need to be mindful of portion sizes and frequency of use.
Overall, peanut chutney can be enjoyed as an appetizing and nutritious adjunct to meals when consumed in moderation. Substituting with lower calorie chutneys can also help manage calorie intake.
