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Tamarind nutrition, glycemic index, calories, net carbs & more

Tamarinds, raw
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 03, 2022
Education: General Medicine at YSMU
Tamarind

Carbs in Tamarind

Tamarind is a sweet leguminous tree fruit. It means it is a carbohydrate-rich food. 100g of Tamarind provides 62.5g carbs or 21% of the daily carbohydrate needs.

So, if you were in Africa and found only Tamarinds, you would have to eat 440g of it to meet your daily requirements.

Macronutrients chart

3% 63% 32% 3%
Protein:
Daily Value: 6%
2.8 g of 50 g
6%
Fats:
Daily Value: 1%
0.6 g of 65 g
1%
Carbs:
Daily Value: 21%
62.5 g of 300 g
21%
Water:
Daily Value: 2%
31.4 g of 2,000 g
2%
Other:
2.7 g

Carbs per serving size

The Tamarind is served in one cup (120g). This quantity of fruit contains 75g of carbs.

Carbohydrate type breakdown

In 100g of Tamarind, 38.8g of carbs are sugars. The fiber content of this food equals 5.1g per 100g.

Soluble or insoluble fiber

According to study (1), dietary fiber components of Tamarind are lignin, cellulose, and hemicellulose. These three are insoluble fiber molecules that support bowel health.

Fiber content ratio for Tamarind

38.8% 5.1% 18.6%
Sugar: 38.8 g
Fiber: 5.1 g
Other: 18.6 g

Tamarind net carbs

We can calculate the net carbs of Tamarind by subtracting the fiber content from the total carbs.

Tamarind contains 62.5g carbs, 5.1g of which is dietary fiber. Therefore, net carbs in Tamarind are 57.4g per 100g of fruit.

Tamarind calories

100g of Tamarind has 239 calories in it. It is an average-calorie food. These calories probably come from the 62.5g carb and 2.8g protein content of Tamarind. 100g of this fruit covers 12% of the daily calorie needs.

Calories per serving size

The serving size for Tamarind is one cup pulp (120g). This amount has 287 calories in it.

Comparison

Tamarind is higher in calories than 60% of foods.

Tamarind is significantly higher in calories than Soursop. It has more calories than Sapodilla and Mamey Sapote.

The calorie content of Tamarind and some other foods is shown in the table below.

Food Calories per 100 grams
Tamarind 239
Mamey Sapote 124
Sapodilla 83
Soursop 66
Garden rhubarb 21

Burning estimates

The table below illustrates how long it takes to burn 287 calories (1 cup of Tamarind) and the recommended type of activity. The period was estimated using the MET technique (Metabolic Equivalent of a Task) (2) (3).

1 cup - 70kg person 1 cup - 100 kg person
Walking 71 min 49 min
Cycling 33 min 23 min
Running 36 min 25 min

REFERENCES

  1. https://www.researchgate.net/publication/272340454
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  3. 2011 Compendium of Physical Activities
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: February 03, 2022

Important nutritional characteristics for Tamarind

Tamarind
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
23 (low)
Insulin index ⓘ
N/A
Calories
239
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
57.4 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, pulp (120 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-11 (alkaline)
90% Potassium
85% Net carbs
85% Magnesium
85% Carbs
82% Fiber
Explanation: The given food contains more Potassium than 90% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Net carbs, Magnesium, Carbs, and Fiber.

Tamarind Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
23

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 23% 105% 66% 49% 56% 4% 3% 29% 0% 8% 5%
Calcium: 74 mg of 1,000 mg 7%
Iron: 2.8 mg of 8 mg 35%
Magnesium: 92 mg of 420 mg 22%
Phosphorus: 113 mg of 700 mg 16%
Potassium: 628 mg of 3,400 mg 18%
Sodium: 28 mg of 2,300 mg 1%
Zinc: 0.1 mg of 11 mg 1%
Copper: 0.086 mg of 1 mg 10%
Manganese: 0 mg of 2 mg 0%
Selenium: 1.3 µg of 55 µg 2%
Choline: 8.6 mg of 550 mg 2%

Mineral chart - relative view

Potassium
628 mg
TOP 10%
Magnesium
92 mg
TOP 15%
Iron
2.8 mg
TOP 24%
Calcium
74 mg
TOP 27%
Copper
0.086 mg
TOP 59%
Phosphorus
113 mg
TOP 61%
Sodium
28 mg
TOP 79%
Selenium
1.3 µg
TOP 80%
Choline
8.6 mg
TOP 87%
Zinc
0.1 mg
TOP 91%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 7%
Vitamin A: 30 IU of 5,000 IU 1%
Vitamin E : 0.1 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 3.5 mg of 90 mg 4%
Vitamin B1: 0.428 mg of 1 mg 36%
Vitamin B2: 0.152 mg of 1 mg 12%
Vitamin B3: 1.938 mg of 16 mg 12%
Vitamin B5: 0.143 mg of 5 mg 3%
Vitamin B6: 0.066 mg of 1 mg 5%
Folate: 14 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.8 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B1
0.428 mg
TOP 20%
Vitamin C
3.5 mg
TOP 32%
Folate
14 µg
TOP 54%
Vitamin A
30 IU
TOP 55%
Vitamin B2
0.152 mg
TOP 57%
Vitamin B3
1.938 mg
TOP 59%
Vitamin K
2.8 µg
TOP 61%
Vitamin B6
0.066 mg
TOP 73%
Vitamin B5
0.143 mg
TOP 85%
Vitamin E
0.1 mg
TOP 86%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 20% 0% 0% 0% 20% 4% 0% 0% 0%
Tryptophan: 18 mg of 280 mg 6%
Threonine: 0 mg of 1,050 mg 0%
Isoleucine: 0 mg of 1,400 mg 0%
Leucine: 0 mg of 2,730 mg 0%
Lysine: 139 mg of 2,100 mg 7%
Methionine: 14 mg of 1,050 mg 1%
Phenylalanine: 0 mg of 1,750 mg 0%
Valine: 0 mg of 1,820 mg 0%
Histidine: 0 mg of 700 mg 0%

Fat type information

0.272% 0.181% 0.059%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g

All nutrients for Tamarind per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 15% 57.4g 1.1 times more than Chocolate Chocolate
Protein 7% 72% 2.8g Equal to Broccoli Broccoli
Fats 1% 79% 0.6g 55.5 times less than Cheese Cheese
Carbs 21% 15% 62.5g 2.2 times more than Rice Rice
Calories 12% 40% 239kcal 5.1 times more than Orange Orange
Sugar N/A 26% 38.8g 4.3 times more than Coca-Cola Coca-Cola
Fiber 20% 18% 5.1g 2.1 times more than Orange Orange
Calcium 7% 27% 74mg 1.7 times less than Milk Milk
Iron 35% 24% 2.8mg 1.1 times more than Beef Beef
Magnesium 22% 15% 92mg 1.5 times less than Almond Almond
Phosphorus 16% 61% 113mg 1.6 times less than Chicken meat Chicken meat
Potassium 18% 10% 628mg 4.3 times more than Cucumber Cucumber
Sodium 1% 79% 28mg 17.5 times less than White Bread White Bread
Zinc 1% 91% 0.1mg 63.1 times less than Beef Beef
Copper 10% 59% 0.09mg 1.7 times less than Shiitake Shiitake
Vitamin A 1% 55% 30IU 556.9 times less than Carrot Carrot
Vitamin E 1% 86% 0.1mg 14.6 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 4% 32% 3.5mg 15.1 times less than Lemon Lemon
Vitamin B1 36% 20% 0.43mg 1.6 times more than Pea Pea
Vitamin B2 12% 57% 0.15mg 1.2 times more than Avocado Avocado
Vitamin B3 12% 59% 1.94mg 4.9 times less than Turkey meat Turkey meat
Vitamin B5 3% 85% 0.14mg 7.9 times less than Sunflower seed Sunflower seed
Vitamin B6 5% 73% 0.07mg 1.8 times less than Oat Oat
Folate 4% 54% 14µg 4.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 61% 2.8µg 36.3 times less than Broccoli Broccoli
Tryptophan 0% 93% 0.02mg 16.9 times less than Chicken meat Chicken meat
Lysine 0% 89% 0.14mg 3.3 times less than Tofu Tofu
Methionine 0% 95% 0.01mg 6.9 times less than Quinoa Quinoa
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 75% 0.27g 21.7 times less than Beef Beef
Monounsaturated Fat N/A 79% 0.18g 54.1 times less than Avocado Avocado
Polyunsaturated fat N/A 89% 0.06g 799.6 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 239
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 28mg
21%
Total Carbohydrate 63g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 74mg 7%

Iron 3mg 38%

Potassium 628mg 18%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Tamarind nutrition infographic

Tamarind nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.