Know what’s on your plate
Tamarind
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 239 kcal —
- Protein 2.8 g 6%
- Carbohydrate 57 g 21%
- Fat 0.6 g 1%
- Saturated fat 0.3 g 1%
- Fibre 5.1 g 18%
- Sugars 39 g —
- Sodium 28 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 3.5 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.1 mg 1%
- Vitamin K 2.8 µg 2%
- Thiamin (B1) 0.43 mg 36%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 1.9 mg 12%
- Pantothenic acid (B5) 0.14 mg 3%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 14 µg 4%
- Vitamin B12 0 µg 0%
- Choline 8.6 mg 2%
Minerals
- Calcium 74 mg 6%
- Iron 2.8 mg 16%
- Magnesium 92 mg 22%
- Phosphorus 113 mg 9%
- Potassium 628 mg 13%
- Zinc 0.1 mg 1%
- Copper 0.09 mg 10%
- Selenium 1.3 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 239 | 2.8 g | 57 g | 0.6 g |
| 1 × cup, pulp | 120 g | 287 | 3.4 g | 69 g | 0.7 g |
| 1 × fruit (3" x 1") | 2 g | 5 | 0.1 g | 1.1 g | 0 g |
| 2 × cup, pulp | 240 g | 574 | 6.7 g | 138 g | 1.4 g |
| ½ × cup, pulp | 60 g | 143 | 1.7 g | 34 g | 0.4 g |
| 3 × cup, pulp | 360 g | 860 | 10 g | 207 g | 2.2 g |
| 4 × cup, pulp | 480 g | 1147 | 13 g | 276 g | 2.9 g |
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Questions about Tamarind
How do you use tamarind pulp in cooking?
Soak the sticky pulp in hot water for about 10 minutes, then squeeze it through a sieve and discard the fibrous strands and seeds. Stir the tart liquid into curries, dhal, soups or marinades; add it a little at a time, tasting as you go.
How do you make tamarind water from a block of pulp?
Break off a piece, cover it with hot water and leave it for 10–15 minutes. Mash it with a spoon, then strain; use the concentrated liquid for cooking or dilute it with cold water for a tangy drink.
What does tamarind taste like, and how do you choose ripe pods?
The sticky brown pulp tastes sharply sour when less ripe and becomes sweeter and more rounded as it ripens. Choose pods with brittle, dry shells; avoid mouldy pods or pulp with an off smell.
How should you store tamarind pulp?
Keep unopened, dried pods in a cool, dry cupboard. Once you have opened a block or made tamarind liquid, seal it in a clean container and refrigerate; freeze extra strained liquid in small portions.
What dishes go well with tamarind?
Its sour-sweet flavour is a classic in South Asian curries, chutneys and rasam, and in pad Thai. It also works in sauces for grilled fish or meat, where it cuts through rich, savoury flavours.
Can you substitute lemon juice for tamarind?
Lemon or lime juice can supply the sourness, but not tamarind’s deep, fruity sweetness. For a closer stand-in, mix citrus juice with a little brown sugar, then add it gradually and taste.
Is tamarind a fruit, and why is it called Indian date?
Tamarind is the pod fruit of a tropical tree; its pulp surrounds hard seeds inside a brittle shell. “Indian date” refers to its dark, sticky pulp, which resembles a date, though tamarind is not a date.
Can you eat tamarind seeds?
The seeds are very hard and are usually removed rather than eaten whole. Strain them out when preparing pulp, and take particular care to keep them away from young children, as they can be a choking hazard.
Source: USDA FoodData Central 167763 · per 100 g · carbohydrate per EU label, fibre excluded
