Amla Chutney vs Kairi Chutney

Per 100 g, Amla Chutney has 40 kcal and 1.3 g protein, while Kairi Chutney has 193 kcal and 0.7 g protein.

Amla Chutney

40
kcal per 100 g
1.3 g protein

Kairi Chutney

193
kcal per 100 g
0.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Amla Chutney Kairi Chutney Difference
Calories Fewer calories for the same weight 40 kcal better 193 kcal 79%
Protein More protein helps with fullness and muscle 1.3 g better 0.7 g 46%
Carbs Lower carbs suits low-carb and diabetic diets 8.7 g better 50 g 83%
Fat Lower fat means lower calorie density 0.7 g 0 g better 100%
Fiber More fibre improves fullness and digestion 4.7 g better 2 g 57%
Sugar Less sugar means a gentler blood-sugar response 0 g better 45.3 g 100%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Amla Chutney

Amla Chutney is the lighter choice at 40 kcal per 100 g against 193 for Kairi Chutney — about 79% fewer calories for the same weight on your plate. That does not make Kairi Chutney a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Amla Chutney

Amla Chutney is the stronger protein source, with 1.3 g per 100 g against 0.7 g for Kairi Chutney. To match that from Kairi Chutney you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Amla Chutney vs Kairi Chutney — common questions

Kairi Chutney has more calories — about 193 kcal per 100 g compared with 40 kcal for Amla Chutney.

Amla Chutney has more protein — 1.3 g per 100 g against 0.7 g for Kairi Chutney.

Amla Chutney is the lighter choice at 40 kcal per 100 g against 193 for Kairi Chutney — about 79% fewer calories for the same weight on your plate. That does not make Kairi Chutney a bad food; it means the portion has to be smaller to fit the same calorie budget.

Amla Chutney is the stronger protein source, with 1.3 g per 100 g against 0.7 g for Kairi Chutney. To match that from Kairi Chutney you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 233 kcal and 2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Amla Chutney has the edge, mainly on calorie density. Per 100 g, Amla Chutney has 40 kcal and 1.3 g protein, while Kairi Chutney has 193 kcal and 0.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Amla Chutney nutrition & serving sizes
Full Kairi Chutney nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.