Prunes vs tamarind: which is healthier?

Tamarind is more nutrient-dense, scoring 52/100 against 46/100 for prunes. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Prunes

46/100Moderate nutrient density

240 kcal per 100 g. 4 prunes: 38 g

Tamarind

52/100Moderate nutrient density

239 kcal per 100 g. 1/4 cup pulp: 30 g

Higher score

Which to pick for your goal

Fewer caloriesAbout even240 vs 239 kcal per 100 g
More proteinTamarind2.2 vs 2.8 g per 100 g
More fiberPrunes7.1 vs 5.1 g per 100 g
Less sugarAbout even38 vs 39 g per 100 g
More potassiumPrunes732 vs 628 mg per 100 g
Less saturated fatAbout even<0.1 vs 0.3 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Prunes, 100 g	Tamarind, 100 g	Prunes, 38 g	Tamarind, 30 g
Calories	240 kcal	239 kcal	91 kcal	72 kcal
Protein	2.2 g	2.8 g	0.8 g	0.8 g
Carbohydrates	64 g	63 g	24 g	19 g
Sugars	38 g	39 g	14 g	12 g
Fiber	7.1 g	5.1 g	2.7 g	1.5 g
Fat	0.4 g	0.6 g	0.1 g	0.2 g
Saturated fat	<0.1 g	0.3 g	<0.1 g	<0.1 g
Vitamin C	0.6 mg	3.5 mg	0.2 mg	1.1 mg
Vitamin A	39 µg	2 µg	15 µg	0.6 µg
Potassium	732 mg	628 mg	278 mg	188 mg
Iron	0.9 mg	2.8 mg	0.4 mg	0.8 mg
Calcium	43 mg	74 mg	16 mg	22 mg
Magnesium	41 mg	92 mg	16 mg	28 mg
Sodium	2 mg	28 mg	0.8 mg	8.4 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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