Nutrition Facts Fruit and Vegetables Tamarind Nutrition Facts and Health Benefits By Elizabeth Woolley Elizabeth Woolley Elizabeth Woolley is a patient advocate and writer living with type 2 diabetes. Learn about our editorial process Updated on September 22, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Tamarind pods come from the tamarind tree, which originated in Africa and now grows in many tropical regions. Tamarind is used in Asian, Middle Eastern, Mexican, and South American cuisines. The sticky pulp of the brown pods has a sweet and sour flavor. It provides tang and acidity to entrees such as pad Thai and chutneys, desserts, beverages, syrups, sauces, and candy. It is a low-glycemic fruit with many beneficial micronutrients, making it a nutritious whole food ingredient. Tamarind Nutrition Facts The following nutrition information, for one cup (120g) of raw tamarind pulp, is provided by the USDA. Calories: 287Fat: 0.7gSodium: 34 mgCarbohydrates: 75gFiber: 6.1gSugars: 46.6gProtein: 3.4gPotassium: 754mgVitamin C: 4.2mg Carbs While 1 cup of tamarind pulp has 75 grams of carbohydrates (nearly 47 grams of sugar), the fruit's glycemic load is low, meaning it doesn't cause blood sugar to spike. Pure tamarind usually contains no added sugar or other ingredients, but always be sure to check the label. Tamarind is a popular ingredient in candy, drinks, syrup, and sauces, such as barbecue sauce—all of which often have added sugar. Fats Tamarind has a negligible amount of fat, less than 1 gram per 120 grams of pulp. Protein Tamarind provides some protein, about 3.4g per cup, but not as much as other members of the legume family. Vitamins and Minerals Tamarind is an excellent source of B vitamins, vitamin C, potassium, magnesium, iron, thiamine, phosphorus, riboflavin, and fiber. Calories One cup (or 120g) of raw tamarind pulp provides 287 calories, 94% of which come from carbs, 4% from protein, and 2% from fat. Summary Tamarind is a great source of B vitamins and vitamin C, and is a potassium-rich fruit. Raw tamarind pulp provides carbohydrates and fiber, and minimal amounts of fat and protein. Health Benefits Tamarind is a traditional medicine remedy with a long list of uses, including treatment of sore throats, constipation, and sunstroke. Animal studies have shown that tamarind may help lower cholesterol and blood sugar, but no research on humans is available. However, some evidence exists for other health benefits. Fights Inflammation Tamarind contains polyphenols, antioxidants that may help control inflammation in the body. It has long been used medicinally in cultures for its anti-inflammatory effects. These effects are due to several bioactive compounds in tamarind, including alkaloids, flavonoids, tannins, phenols, saponins, and steroids. Researchers believe that tamarind has a good basis for use in traditional medicine as a remedy for pain and inflammatory-related diseases such as arthritis. They also suggest future clinical studies and possible drug development be considered. Relieves Pain While eating tamarind pulp alone does not offer pain relief, there is evidence that extracts made from many parts of the plant might help with pain. For example, one 2013 study found that extracts from tamarind seed could help ease arthritis pain. May Support Heart Health Thanks to its polyphenol, flavonoid, and antioxidant properties, tamarind may help support heart health by preventing oxidative damage caused by LDL cholesterol. A 2013 study found that tamarind may aid in preventing cardiovascular atherosclerosis disease (but this was a lab study; it did not investigate how tamarind might affect human heart health). May Improve Liver Function One of the tamarind fruit's lesser known potential health benefits is its ability to improve the function of the liver. Tamarind pulp contains protective polyphenols shown to boost liver function and health, while providing antioxidants that fight oxidative stress, boosting glutathione levels and easing the toxic load on the liver. May Help Fight Cancer Studies have also linked tamarind's antioxidant properties to helping fight cancer, specifically renal cell carcinoma. A 2012 study used the fruit's seed extract and found that its polyphenol compounds both decreased the progress of cancer and helped prevent it. Tamarind also contains many antioxidants, which are known to help prevent cancer. Allergies Tamarind is a legume, and some people will experience an allergic reaction to it. However, if you are allergic to another legume (such as soy), this does not mean that you will also be allergic to tamarind or other legumes. If you have a tamarind allergy, read labels carefully since it can be an ingredient in commercially prepared sauces (like Worcestershire sauce) and other foods. Because it is not one of the eight major allergens, labels do not have to warn that it is present, but it must be included in the ingredient list. Adverse Effects Tamarind pulp can have a laxative effect. Larger amounts are more likely to cause issues. Some tamarind candies imported into the U.S. have been found to contain lead (in either the candy or the wrappers). Lead is especially dangerous for children and people who are pregnant, so they should not consume these candies. Varieties Tamarind can be purchased in pod form or as a purée, paste, sauce, concentrate, or block. Many grocery stores stock it, and it can also be found in Indian and Asian markets. You can also order tamarind online. It will most likely ship frozen if in pulp form. Tamarind pastes are usually shelf-stable until opened. When It's Best As the fruit ripens, it becomes less sour and more sweet while the pulp dehydrates slightly and goes from green (unripe) to brown. The pods are easiest to open when the fruit is fully ripe as they become more brittle. Storage and Food Safety Store whole tamarind fruit at room temperature and out of direct sunlight or heat. To keep your tamarind fruit and pulp fresh, store it in an airtight container in the refrigerator once opened. How to Prepare The simplest way to enjoy tamarind is in the pod form. Break off the brown outer pod and remove the stringy part that looks like a small root wrapped around the pulp. You will be left with a long piece of pulp that has rock-hard seeds inside the size of large corn niblets. Cut it into sections, eat, nibble around the seeds, and spit them out. For cooking, it may be easier to purchase tamarind pulp or paste. It pairs very well with spices, such as curry, ginger, and red pepper, in sauces, marinades, and salad dressings. 13 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. USDA, FoodData Central. Tamarinds, raw. Uchôa Passos T, Alves de Carvalho Sampaio H, Dantas Sabry MO, Pereira de Melo ML, Magalhães Coelho MA, de Oliveira Lima JW. Glycemic index and glycemic load of tropical fruits and the potential risk for chronic diseases. 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Characterization of N-diethylnitrosamine-initiated and ferric nitrilotriacetate-promoted renal cell carcinoma experimental model and effect of a tamarind seed extract against acute nephrotoxicity and carcinogenesis. Mol Cell Biochem. 2012;369(1):105-117. doi:10.1007/s11010-012-1373-0 US Food and Drug Administration. Food Allergen Labeling and Consumer Protection Act of 2004 questions and answers. Centers for Disease Control and Prevention. Lead in foods, cosmetics, and medicine. By Elizabeth Woolley Elizabeth Woolley is a patient advocate and writer living with type 2 diabetes. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit