Tamarind
Tamarind is a tropical fruit with a tart, tangy flavor that provides significant dietary fiber, potassium, and polyphenolic compounds. It serves as both a culinary staple and a source of bioactive compounds linked to metabolic and digestive health.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Thiamin0.60 mg50% DV
- Niacin2.7 mg17% DV
- Riboflavin0.21 mg16% DV
- Vitamin B60.20 mg12% DV
- Vitamin C4.9 mg5% DV
- Folate19.6 mcg5% DV
- Vitamin K3.9 mcg3% DV
- Choline12.0 mg2% DV
- Vitamin E0.14 mg<1% DV
- Vitamin A2.8 iu<1% DV
- Magnesium128.8 mg31% DV
- Iron3.9 mg22% DV
- Potassium879.2 mg19% DV
- Copper0.12 mg13% DV
- Phosphorus158.2 mg13% DV
- Calcium103.6 mg8% DV
- Selenium1.8 mcg3% DV
- Sodium39.2 mg2% DV
- Zinc0.14 mg1% DV
- Saturated Fat0.38 g
- Monounsaturated Fat0.25 g
- Polyunsaturated Fat0.08 g
- Ellagitannins~70 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 64/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Thiamin36% DV
- Magnesium22% DV
- Iron16% DV
- Potassium13% DV
- Niacin12% DV
Overview
Native to Africa and widely cultivated across tropical regions, tamarind has been used in traditional medicine systems for centuries. The fruit's nutrient profile is dominated by complex carbohydrates and fiber, making it relatively calorie-dense but satiating. Tamarind contains substantial amounts of potassium (628mg per 100g)—critical for cardiovascular regulation and blood pressure control—alongside meaningful quantities of magnesium, phosphorus, and iron. The fruit is particularly rich in polyphenols, including gallic acid and ellagic acid, which function as antioxidants in the body. Tamarind's tartness comes from organic acids including tartaric and citric acid, compounds that may enhance mineral bioavailability and support digestive enzyme function. The high fiber content (5.1g per 100g) supports gut microbiota diversity and metabolic health. For longevity-focused nutrition, tamarind offers metabolic benefits through improved insulin sensitivity and anti-inflammatory polyphenol activity, while its mineral density supports bone health and cardiovascular function. Traditional use in digestive support is validated by compounds that stimulate bile production and promote healthy gastrointestinal motility.
Health Benefits (5)
- Supports cardiovascular health through potassium and polyphenol contentmoderatePotassium regulates blood pressure and heart rate variability, while polyphenolic compounds reduce oxidative stress in vascular tissue and improve endothelial function
- Enhances insulin sensitivity and supports metabolic regulationmoderateTamarind's polyphenols and fiber slow glucose absorption and improve insulin receptor sensitivity, reducing postprandial blood sugar spikes
- Promotes digestive health and microbiota diversitymoderateHigh fiber content serves as prebiotic substrate for beneficial bacteria, while organic acids stimulate digestive secretions and enhance nutrient absorption
- Provides antioxidant and anti-inflammatory protectionmoderateGallic acid, ellagic acid, and other polyphenols neutralize free radicals and suppress pro-inflammatory cytokine signaling pathways
- Supports bone mineral density through magnesium and phosphorusemergingMagnesium (92mg) and phosphorus (113mg) are essential cofactors in bone mineralization and osteoblast function
Food Pairings
- ·Pair with iron-rich leafy greens (spinach, kale) because tamarind's citric and tartaric acids enhance non-heme iron absorption through chelation and pH reduction
- ·Combine with healthy fats (coconut oil, sesame oil) because fat-soluble polyphenol absorption is enhanced in the presence of dietary lipids
- ·Mix with calcium-rich foods (sesame seeds, almonds) because tamarind's organic acids improve mineral bioavailability while providing complementary nutrient density
- ·Pair with ginger and turmeric in beverages or dishes because all three share anti-inflammatory polyphenols with synergistic antioxidant effects
- ·Use with whole grains (brown rice, millet) because tamarind's fiber and organic acids moderate the glycemic impact of starches
Practical Tips
- ·Select tamarind pods with intact shells and avoid those with cracks or mold; store in cool, dry conditions or refrigerate paste for up to 3 months
- ·Use tamarind paste (concentrate) rather than whole pods for convenience; typically 1-2 tablespoons provides a full serving's bioactive compounds
- ·Consume tamarind in moderation (20-30g serving) due to its caloric density and sugar content; prioritize use in savory dishes to minimize added sugar intake
- ·Steep tamarind paste in warm water to create a digestive tea, consumed 15-20 minutes before meals to activate gastric secretions and support nutrient absorption
- ·Avoid excessive consumption for individuals with kidney disease or those taking ACE inhibitors, as the high potassium content may require medical supervision
Optimal Timing
Consuming tamarind with lunch or as a midday snack optimizes insulin sensitivity support and digestive enzyme stimulation when stomach acid and bile production are highest. The postprandial antioxidant benefits are most relevant when consuming carbohydrate-containing meals.
- · immediately before bed—organic acids may stimulate digestion and delay sleep onset
Tamarind's caloric density and carbohydrate content make it incompatible with fasting protocols; reserve consumption for eating windows
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower tamarind is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about tamarind
What is tamarind?
Tamarind is classified as a fruit. Tamarind is a tropical fruit with a tart, tangy flavor that provides significant dietary fiber, potassium, and polyphenolic compounds.
Is tamarind healthy?
Tamarind scores 64/100 in Formulate, making it a moderate choice. Its strongest contributions come from Thiamin, Magnesium, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is tamarind high in protein?
Not particularly. A 140 g serving provides about 3.9 g of protein (~8% of the 50 g daily value).
Is tamarind high in fiber?
Yes — it's a high-fiber food. A 140 g serving provides about 7.1 g of fiber (~26% of the 28 g daily value).
What vitamins and minerals are in tamarind?
In a 140 g serving, tamarind is highest in Thiamin (~50% DV), Magnesium (~31% DV), Iron (~22% DV), Potassium (~19% DV), Niacin (~17% DV).
Is tamarind keto-friendly?
Not really. A 140 g serving has about 80.4 g of net carbs (87.5 g total minus 7.1 g fiber).
When is the best time to eat tamarind?
Best in the midday. Consuming tamarind with lunch or as a midday snack optimizes insulin sensitivity support and digestive enzyme stimulation when stomach acid and bile production are highest. The postprandial antioxidant benefits are most relevant when consuming carbohydrate-containing meals.
How much tamarind should I eat?
A typical serving is around 140 g (~335 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating tamarind alongside several other fruit sources.
What pairs well with tamarind?
Tamarind pairs nicely with: Pair with iron-rich leafy greens (spinach, kale) because tamarind's citric and tartaric acids enhance non-heme iron absorption through chelation and pH reduction; Combine with healthy fats (coconut oil, sesame oil) because fat-soluble polyphenol absorption is enhanced in the presence of dietary lipids; Mix with calcium-rich foods (sesame seeds, almonds) because tamarind's organic acids improve mineral bioavailability while providing complementary nutrient density; Pair with ginger and turmeric in beverages or dishes because all three share anti-inflammatory polyphenols with synergistic antioxidant effects.
Supplements that mirror Tamarind's nutrient profile
Encyclopedia entries that supply the same signature nutrients tamarind contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Tamarind
These are the nutrients tamarindcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.