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Tamarind nutrition: calories, carbs, GI, protein, fiber, fats

Tamarinds, raw
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on September 01, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
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 of 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% 62% 31% 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.

Different Types

The carbs below are presented for 100g of tamarind different products using the USDA’s data source (1, 2).

 Carbs per 100g
Tamarind Candies92g
Canned tamarind nectar14.7g

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 (3), 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

62% 8% 30%
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.

FoodCalories per 100 grams
Tamarind239
Mamey Sapote124
Sapodilla83
Soursop66
Garden rhubarb21

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) (4) (5).

 1 cup - 70kg person1 cup - 100 kg person
Walking71 min49 min
Cycling33 min23 min
Running36 min25 min

REFERENCES

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170281/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167786/nutrients 
  3. https://www.researchgate.net/publication/272340454
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  5. 2011 Compendium of Physical Activities
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: September 01, 2023
Medically reviewed by Elen Khachatrian

Important nutritional characteristics for Tamarind

Tamarind
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
23 (low)
Glycemic load 16 (medium)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.researchgate.net/publication/259133562 6mg
TOP 10% Potassium ⓘHigher in Potassium content than 90% of foods
TOP 15% Net carbs ⓘHigher in Net carbs content than 85% of foods
TOP 15% Magnesium ⓘHigher in Magnesium content than 85% of foods
TOP 15% Carbs ⓘHigher in Carbs content than 85% of foods
TOP 18% Fiber ⓘHigher in Fiber content than 82% of foods

Tamarind calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 239
Calories in 1 cup, pulp 287 120 g

Tamarind Glycemic index (GI)

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

Tamarind Glycemic load (GL)

16

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

53% 35% 12%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.181 g
Polyunsaturated fat: 0.059 g

All nutrients for Tamarind per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 239kcal 12% 40% 5.1 times more than OrangeOrange
Protein 2.8g 7% 72% Equal to BroccoliBroccoli
Fats 0.6g 1% 79% 55.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 3.5mg 4% 32% 15.1 times less than LemonLemon
Net carbs 57.4g N/A 15% 1.1 times more than ChocolateChocolate
Carbs 62.5g 21% 15% 2.2 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.8mg 35% 24% 1.1 times more than BeefBeef
Calcium 74mg 7% 27% 1.7 times less than MilkMilk
Potassium 628mg 18% 10% 4.3 times more than CucumberCucumber
Magnesium 92mg 22% 15% 1.5 times less than AlmondAlmond
Sugar 38.8g N/A 26% 4.3 times more than Coca-ColaCoca-Cola
Fiber 5.1g 20% 18% 2.1 times more than OrangeOrange
Copper 0.09mg 10% 59% 1.7 times less than ShiitakeShiitake
Zinc 0.1mg 1% 91% 63.1 times less than BeefBeef
Phosphorus 113mg 16% 61% 1.6 times less than Chicken meatChicken meat
Sodium 28mg 1% 79% 17.5 times less than White BreadWhite Bread
Vitamin A 30IU 1% 55% 556.9 times less than CarrotCarrot
Vitamin A RAE 2µg 0% 68%
Vitamin E 0.1mg 1% 86% 14.6 times less than KiwifruitKiwifruit
Selenium 1.3µg 2% 80%
Vitamin B1 0.43mg 36% 20% 1.6 times more than Pea rawPea raw
Vitamin B2 0.15mg 12% 57% 1.2 times more than AvocadoAvocado
Vitamin B3 1.94mg 12% 59% 4.9 times less than Turkey meatTurkey meat
Vitamin B5 0.14mg 3% 85% 7.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.07mg 5% 73% 1.8 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.8µg 2% 61% 36.3 times less than BroccoliBroccoli
Folate 14µg 4% 54% 4.4 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.27g 1% 75% 21.7 times less than BeefBeef
Monounsaturated Fat 0.18g N/A 79% 54.1 times less than AvocadoAvocado
Polyunsaturated fat 0.06g N/A 89% 799.6 times less than WalnutWalnut
Tryptophan 0.02mg 0% 93% 16.9 times less than Chicken meatChicken meat
Lysine 0.14mg 0% 89% 3.3 times less than TofuTofu
Methionine 0.01mg 0% 95% 6.9 times less than QuinoaQuinoa
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.