Food · nut & seed
Coconut chutney
One serving of Coconut chutney — 2 tbsp (30 g) — comes to 82 kcal, 1.1 g protein, 2.5 g carbs and 7.5 g fat. Scaled to 100 g it works out to 273 kcal and 3.7 g protein, which makes it not a meaningful protein source on its own for a nut & seed item. That single serving is about 5.5% of a 1,500 kcal day and 4.1% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.
Walking off Coconut chutney takes roughly 2,050 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹3 a serving it costs about ₹54.5 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It works at breakfast, lunch, the evening snack slot and dinner.
If you want variety without changing the macros much, the closest swaps in the nut & seed category are Almonds, Cashew nuts, Chia seeds, Cooking oil (refined/mustard) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (2 tbsp (30 g)) | 82 | 1.1 | 2.5 | 7.5 |
| 2 servings | 164 | 2.2 | 5 | 15 |
| Per 100 g | 273 | 3.7 | 8.3 | 25 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 5.5% | ₹54.5 |
| 2,000 kcal | 4.1% |
Swap it for
Questions people ask
- How many calories are in Coconut chutney?
- One serving (2 tbsp (30 g)) has 82 kcal, 1.1 g protein, 2.5 g carbs and 7.5 g fat. Per 100 g that's 273 kcal and 3.7 g protein.
- Is Coconut chutney good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Coconut chutney is about 5.5% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Coconut chutney?
- Roughly 2,050 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.