Tamarinds, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 3.5 MG | 4% | |
| Thiamin | 0.4 MG | 36% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 1.9 MG | 12% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 14 UG | 4% | |
| Choline, total | 8.6 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.8 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 74 MG | 6% | |
| Iron, Fe | 2.8 MG | 16% | |
| Magnesium, Mg | 92 MG | 22% | |
| Phosphorus, P | 113 MG | 9% | |
| Potassium, K | 628 MG | 13% | |
| Sodium, Na | 28 MG | 1% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 10% | |
| Selenium, Se | 1.3 UG | 2% |
Nutrition Highlights
- Very low in fat (0.6g per 100g).
- High in dietary fiber (5.1g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (22% DV).
- Good source of Thiamin (36% DV).
About Tamarinds, raw
This sour-sweet fruit originates from the tamarind tree, a long-lived species native to Africa. Raw tamarinds, encased in a hard, brown pod, offer a unique culinary experience. The pulp, which is what is consumed, starts quite tart but mellows with ripeness, developing a complex flavor profile. Nutritionally, tamarinds are a good source of fiber, aiding in digestion and promoting gut health. They also provide vitamins, minerals, and antioxidants, including potassium and magnesium, which are important for maintaining healthy blood pressure and muscle function. The relatively high carbohydrate content, primarily in the form of sugars, should be considered for those monitoring their blood sugar levels.
Culinary applications for tamarinds are diverse. In many cuisines, the pulp is used to add a tangy element to both sweet and savory dishes. It's a key ingredient in curries, chutneys, and sauces, lending a distinctive flavor. The pulp can also be incorporated into drinks, such as tamarind juice, or used in desserts like candies and jams. While fresh tamarinds are available in some regions, the pulp is often sold in concentrated form, making it a convenient addition to your cooking.
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