scored 84/100
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.
80.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 84.
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.
Potassium regulates blood pressure and heart rate variability, while polyphenolic compounds reduce oxidative stress in vascular tissue and improve endothelial function
Tamarind's polyphenols and fiber slow glucose absorption and improve insulin receptor sensitivity, reducing postprandial blood sugar spikes
High fiber content serves as prebiotic substrate for beneficial bacteria, while organic acids stimulate digestive secretions and enhance nutrient absorption
Gallic acid, ellagic acid, and other polyphenols neutralize free radicals and suppress pro-inflammatory cytokine signaling pathways
Magnesium (92mg) and phosphorus (113mg) are essential cofactors in bone mineralization and osteoblast function
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.
Breaks a fast
Tamarind's caloric density and carbohydrate content make it incompatible with fasting protocols; reserve consumption for eating windows
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.
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.
Tamarind scores 84/100 in Formulate, making it a great choice. Its strongest contributions come from Thiamin, Magnesium, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 3.9 g of protein (~8% of the 50 g daily value).
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).
In a 140 g serving, tamarind is highest in Thiamin (~50% DV), Magnesium (~31% DV), Iron (~22% DV), Potassium (~19% DV), Niacin (~17% DV).
Not really. A 140 g serving has about 80.4 g of net carbs (87.5 g total minus 7.1 g fiber).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients tamarind contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.