Tamarind Calories & Nutrition Calculator

Raw tamarind pulp has 239 kcal per 100g — a calorie density that places it alongside dried fruits like dried figs (249 kcal) and prunes (240 kcal), yet tamarind reaches this concentration naturally. Its water content is just 31.4%, compared to 86% for apple, 75% for banana, and 91% for strawberry. This means tamarind pulp is inherently concentrated: the fruit's pod structure naturally limits moisture ^[1][2].

One cup of tamarind pulp (120g) provides 287 kcal — more than a large banana (121 kcal) or a medium apple (95 kcal). A tablespoon of tamarind paste (15g) has about 36 kcal, and a teaspoon (5g) has 12 kcal. Because tamarind is rarely consumed in large volumes (its intense sour-sweet flavor limits portion size), actual caloric intake per use is often modest.

For food journaling, accurate tamarind tracking requires weighing, as a small amount carries substantial calories. A 30g portion — typical for a chutney base or cooking addition — provides 72 kcal, 18.8g carbs, and 11.6g sugar.

Tamarind contains 38.8g total sugar per 100g — substantially more than banana (12.2g), mango (13.7g), grapes (15.5g), or even jackfruit (19.1g). Only dates (63.4g Deglet Noor) and raisins (59.2g), which are naturally concentrated or dried, have higher sugar per 100g among USDA-classified fruits. The sugar profile includes a mix of glucose, fructose, and sucrose ^[1][3].

However, tamarind's sugar comes packaged with 5.1g dietary fiber (18% DV per 100g), which means the sugar-to-fiber ratio is 7.6:1 — more favorable than dates (7.9:1) and dramatically better than raisins (16.0:1). Additionally, the high organic acid content (primarily tartaric acid, 8–18% of dry weight) contributes to tamarind's intensely sour flavor, which naturally limits portion size ^[2][4].

For food journaling, if tracking sugar intake, note that practical tamarind servings are small due to its intense flavor. A tablespoon of paste (15g) has just 5.8g sugar — far less than a medium apple (18.9g) or a banana (14.4g). The cup serving (120g, 46.6g sugar) represents more tamarind than most people consume in a single sitting.

Tamarind delivers an exceptional mineral profile: 628mg potassium (13% DV), 92mg magnesium (22% DV), 74mg calcium (6% DV), 113mg phosphorus (9% DV), and 2.8mg iron (16% DV) per 100g. For context, banana — the fruit most associated with potassium — has 358mg potassium, 27mg magnesium, and just 0.26mg iron per 100g ^[1][2].

The iron content is particularly notable: at 2.8mg per 100g, tamarind provides more iron per serving than raisins (1.88mg), dates (0.90mg), or any common fresh fruit. Even spinach (2.71mg raw) is comparable. The calcium-to-phosphorus ratio (0.65:1) is within a range that supports mineral absorption. Magnesium at 92mg exceeds most fruits and many vegetables ^[5].

For nutrition journaling, even small portions of tamarind contribute meaningfully to mineral intake. A 30g portion provides 188mg potassium, 28mg magnesium, and 0.84mg iron — equivalent to roughly half a medium banana's potassium from just two tablespoons of pulp.

Tamarind provides 0.43mg thiamine (vitamin B1) per 100g — 36% of the daily value. This is the highest thiamine content among all fruits in the USDA database, far exceeding the next highest fruits like orange (0.09mg), mango (0.03mg), or banana (0.03mg). Most B1 intake typically comes from grains, pork, and fortified foods ^[1].

Per calorie, tamarind's thiamine density is 0.0018mg per kcal — higher than cooked brown rice (0.0008 mg/kcal), cooked oats (0.0012 mg/kcal), and comparable to enriched white bread (0.0015 mg/kcal). Niacin is also elevated at 1.94mg per 100g (12% DV), making tamarind unusually B-vitamin-rich for a fruit.

For food journaling, those tracking B-vitamin intake should note tamarind's exceptional thiamine contribution. A single tablespoon of paste (15g) provides 0.065mg thiamine (5% DV), and a 30g cooking portion provides 0.13mg (11% DV) — a meaningful contribution from what is typically a condiment.

Tamarind has 3.5mg vitamin C per 100g — just 4% of the daily value. This places it among the lowest-vitamin-C fruits in the USDA database, comparable to grapes (3.2mg), dried figs (1.2mg), and raisins (2.3mg). For perspective, an equivalent 100g of orange provides 53.2mg vitamin C, strawberry provides 58.8mg, and guava provides 228mg ^[1].

The low vitamin C is partly explained by tamarind's low water content (31%). Ascorbic acid is water-soluble, and in the concentrated, acidic environment of tamarind pulp, it appears to be present in low absolute amounts. The dominant acid in tamarind is tartaric acid (not ascorbic acid), which gives the fruit its characteristic sourness but contributes zero vitamin C ^[2][3].

For food journaling, if tracking vitamin C, tamarind cannot be relied upon as a meaningful source. A cup of tamarind pulp (120g, 287 kcal) provides just 4.2mg vitamin C — less than a single strawberry (12g, 7mg vitamin C). Pair tamarind with vitamin C-rich foods if overall micronutrient balance matters to your logging goals.