What are the Nutritional Facts about Tamarind?
January 5, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Tamarind is a tangy fruit rich in antioxidants, fiber, and minerals. Learn calories, nutrition facts, health benefits, and healthy ways to use tamarind.
Introduction
Tamarind (Imli) is a popular ingredient in Indian cooking, known for its sour-sweet taste. It is widely used in curries, chutneys, sambhar, and drinks. Tamarind is not just a flavoring agent; it also provides important nutrients, antioxidants, and digestive benefits when consumed in moderation.
Tamarind Nutritional Facts (Per 100 grams, raw pulp)
| Nutrient | Amount |
|---|---|
| Calories | 239 kcal |
| Carbohydrates | 62.5 g |
| Protein | 2.8 g |
| Fat | 0.6 g |
| Dietary Fibre | 5.1 g |
| Natural Sugars | 38.8 g |
| Calcium | 74 mg |
| Iron | 2.8 mg |
| Magnesium | 92 mg |
| Potassium | 628 mg |
| Phosphorus | 113 mg |
| Vitamin C | 3.5 mg |
Vitamins and Minerals in Tamarind
Tamarind contains several essential nutrients:
- Dietary Fibre – Supports digestion and gut health
- Potassium – Helps regulate blood pressure
- Magnesium – Supports muscle and nerve function
- Iron – Helps prevent anaemia
- Antioxidants – Protect cells from damage
Health Benefits of Tamarind
1. Improves Digestion
Natural acids and fibre help relieve constipation and indigestion.
2. Supports Heart Health
Potassium and antioxidants help manage blood pressure and cholesterol.
3. Helps in Weight Control
Small amounts add flavour without extra fat.
4. Supports Blood Health
Iron supports haemoglobin production.
5. Anti-Inflammatory Properties
Contains plant compounds that help reduce inflammation.
Is Tamarind Good for Diabetes?
Tamarind should be eaten in moderation by diabetics.
- High natural sugar content
- Small amounts are generally safe
- Avoid tamarind candies and sweetened chutneys
Tamarind vs Lemon
| Feature | Tamarind | Lemon |
|---|---|---|
| Calories | High | Very Low |
| Sugar | High | Very Low |
| Fibre | Moderate | Low |
| Acidity | Mild-Moderate | High |
| Usage | Cooked dishes | Fresh juice |
Healthy Ways to Use Tamarind
- Tamarind water for sambhar
- Imli chutney (less sugar)
- Added to rasam and curries
- Tamarind rice (in moderation)
- Herbal drinks with jaggery
Who Should Be Careful?
- Diabetics should limit intake
- Avoid excess if you have acid reflux
- Do not consume in large quantities daily
Conclusion
Tamarind is a flavorful and nutrient-rich ingredient that supports digestion, heart health, and overall wellness when used in moderation. It adds taste and nutrition to Indian dishes without the need for excess oil or salt.