Tamarind
A sour pod pulp used as a souring agent from India to Mexico.
Nutrition per 100 g
Standardised to 100 g of tamarind for fair comparison. Typical serving: 30 g pulp — 72 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 240 kcal | 72 kcal | 100 kcal |
| Protein | 2.7 g | 0.8 g | 1.1 g |
| Carbohydrate | 62.7 g | 18.8 g | 26.1 g |
| Fat | 0.7 g | 0.2 g | 0.3 g |
| Fibre | 5.3 g | 1.6 g | 2.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of tamarind, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 2 µg | 0.6 µg | <1% |
| Vitamin C | 3.5 mg | 1.1 mg | 4% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.1 mg | 0.03 mg | <1% |
| Vitamin K | 2.8 µg | 0.84 µg | 2% |
| Thiamin | 0.43 mg | 0.13 mg | 36% |
| Riboflavin | 0.15 mg | 0.045 mg | 12% |
| Niacin | 1.9 mg | 0.57 mg | 12% |
| Vitamin B6 | 0.066 mg | 0.02 mg | 4% |
| Folate | 14 µg | 4.2 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.14 mg | 0.042 mg | 3% |
| Choline | 8.6 mg | 2.6 mg | 2% |
| Minerals | |||
| Calcium | 74 mg | 22.2 mg | 6% |
| Iron | 2.8 mg | 0.84 mg | 16% |
| Magnesium | 92 mg | 27.6 mg | 22% |
| Phosphorus | 113 mg | 33.9 mg | 9% |
| Potassium | 628 mg | 188 mg | 13% |
| Sodium | 28 mg | 8.4 mg | 1% |
| Zinc | 0.1 mg | 0.03 mg | <1% |
| Selenium | 1.3 µg | 0.39 µg | 2% |
| Copper | 0.086 mg | 0.026 mg | 10% |
Source: USDA FoodData Central — Tamarinds, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat tamarind?
- Adds sourness and depth without salt.
- Surprisingly good source of magnesium and iron.
How to include it
- Soak the block and strain to make a paste.
- Stir into lentil dals, curries and chutneys.
Things to consider
- Concentrated in sugars for a savoury ingredient.
- Commercial sauces often add plenty of sugar and salt.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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