Peanut Chutney Powder: Calories, Sodium & One Simple BP Tip (Video)

Transcript

45 calories or a spoon? How much sodium are you really adding?

45 calories or a spoon? How much sodium are you really adding?

Ever wonder how many calories and sodium a spoon of peanut chutney powder really packs? Stay with us and I’ll reveal the single tip that keeps your blood pressure in check.

Calories per spoon

Each tablespoon delivers about forty-five kilocalories, roughly two percent of a typical two-thousand-calorie daily budget. That’s a modest energy boost, especially when you’re adding flavor to rice or roti.

What a spoon gives

A heaping eight-gram spoon contains roughly two grams of protein, three and a half grams of mostly unsaturated fat, and just under a gram of dietary fibre, plus a pinch of salt.

Blood pressure angle

If you sprinkle two heaped spoons over a meal, you’re already near four hundred milligrams of sodium. Cutting the salt in half or swapping to unsalted peanuts drops each spoon to about fifty milligrams, a quarter of the usual load.

Safety first

Aflatoxin can hide in warm, damp peanuts, so always buy from a fast-turnover shop, sort out any shriveled or dark kernels, and give a plain peanut a quick taste, if it’s bitter or musty, toss it.

Roasting steps

Start by dry-roasting the peanuts on low heat for eight to ten minutes until the skins crack. Then toast the sesame seeds for two to three minutes until they pop. Finally, roast sliced garlic until crisp, about six to eight minutes.

The one tip to lower sodium

The single most effective move for blood-pressure-watchers is to halve the added salt or switch to unsalted peanuts; each spoon then contains roughly fifty milligrams of sodium, keeping you comfortably under the two-gram daily ceiling.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.