How healthy is tamarind?
Is tamarind healthy? Yes, in the small amounts used for cooking. Tamarind scores 52/100 on the HowHealthyIs Score: 100 g provides 239 kcal, 92 mg magnesium and 5.1 g fiber. Tamarind pulp is sour and sweet at once; it brings potassium, calcium, iron and fiber, and is used mostly as a flavoring. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Tamarind ranks higher than 52% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium9%
- Fiber8%
- Iron7%
- Potassium6%
- Calcium2%
- Protein2%
- Vitamin C2%
- Vitamin E0%
- Vitamin A0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 36 minus 1 = 35. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in tamarind?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 239 kcal | 72 kcal | |
| Protein | 2.8 g | 0.8 g | 2% |
| Carbohydrates | 63 g | 19 g | 7% |
| Fiber | 5.1 g | 1.5 g | 5% |
| Sugars | 39 g | 12 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.6 g | 0.2 g | 0% |
| Saturated fat | 0.3 g | <0.1 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 2 µg | 0.6 µg | 0% |
| Vitamin C | 3.5 mg | 1.1 mg | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.1 mg | <0.1 mg | 0% |
| Vitamin K | 2.8 µg | 0.8 µg | 1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 14 µg | 4.2 µg | 1% |
| Minerals | |||
| Calcium | 74 mg | 22 mg | 2% |
| Iron | 2.8 mg | 0.8 mg | 5% |
| Potassium | 628 mg | 188 mg | 4% |
| Magnesium | 92 mg | 28 mg | 7% |
| Zinc | 0.1 mg | <0.1 mg | 0% |
| Sodium | 28 mg | 8.4 mg | 0% |
Source: USDA FoodData Central, "Tamarinds, raw" (FDC 167763). Values rounded.
Why is tamarind good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Souring curries, chutneys and pad thai
- Drinks diluted with water
What should you watch out for?
- The pulp is naturally high in sugar, and tamarind candies and sauces usually add more.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.