Tamarind pods come from the tamarind tree, which originated in Africa and now grows in many tropical regions. Tamarind is used in Asian, Middle Eastern, Mexican, and South American cuisines.
The sticky pulp of the brown pods has a sweet and sour flavor. It provides tang and acidity to entrees such as pad Thai and chutneys, desserts, beverages, syrups, sauces, and candy. It is a low-glycemic fruit with many beneficial micronutrients, making it a nutritious whole-food ingredient. Tamarind is a type of tropical fruit that grows on an evergreen tree by the same name. It’s native to Africa, but is also widely cultivated in other tropical and subtropical regions of the world, which include countries such as India, Bangladesh, Thailand, Mexico, and Costa Rica, according to Britannica
Tamarind fruit is brown in color and encased in irregularly shaped pods that are about 3 to 8 inches long. When the fruit first begins to grow, its pulp is juicy and acidic, but as it matures, the pulp turns brown and dehydrates to a sticky paste, according to the Culinary Institute of America. Once fully ripe, the pod shells can easily be broken, allowing easy access to the fruit inside, which contain seeds that are also edible
Depending on how ripe tamarind is, it may taste sour or sweet. Unripe tamarind has a taste that’s tart, acidic, and sour. You can eat tamarind at any ripeness, but most people prefer to wait until it has matured and becomes sweet and less acidic.
While tamarind can be eaten raw, the fruit is commonly used to make sauces, chutneys, and even beverages. It’s available in a number of forms, including paste, powder, dried block, liquid concentrate, and fresh pods.
Various cultures use tamarind in different ways. In Mexico and Latin America, for example, it’s typically mixed with sugar and water to produce a cooling drink, as well as sweet and sour candies. In Southeast Asia, it’s commonly used in sauces, soups, and noodle dishes. Throughout the world, tamarind pulp is also used in desserts, to flavor preserves and chutney, and even to pickle fish. In the U.S., it’s one of the main ingredients in Worcestershire sauce.
Tamarind is packed with nutrients, and research indicates that it may provide a number of health benefits. It’s also been used in traditional medicine for centuries to treat a wide array of conditions from constipation to diabetes.
Tamarind Nutrition Facts
The USDA provides the following tamarind nutrition information for one cup (120g) of raw tamarind pulp.1
- Calories: 287
- Fat: 0.7g
- Sodium: 34 mg
- Carbohydrates: 75g
- Fiber: 6.1g
- Sugars: 46.6g
- Protein: 3.4g
- Potassium: 754mg
- Vitamin C: 4.2mg
Carbs
While 1 cup of tamarind pulp has 75 grams of carbohydrates (nearly 47 grams of sugar), the fruit’s glycemic load is low, meaning it doesn’t cause blood sugar to spike.2
Pure tamarind usually contains no added sugar or other ingredients but always check the label. Tamarind is a popular ingredient in candy, drinks, syrup, and sauces, such as barbecue sauce—all often have added sugar.
Fats
Tamarind has a negligible amount of fat, less than 1 gram per 120 grams of pulp.
Protein
Tamarind provides some protein, about 3.4g per cup, but not as much as other members of the legume family.
Vitamins and Minerals
Tamarind is an excellent source of B vitamins, vitamin C, potassium, magnesium, iron, thiamine, phosphorus, riboflavin, and fiber.3
Calories
One cup (or 120g) of raw tamarind pulp has 287 calories, 94% of which come from carbs, 4% protein, and 2% fat.
Summary
Tamarind is a great source of B vitamins and vitamin C and is a potassium-rich fruit. Raw tamarind pulp provides carbohydrates, fiber, and minimal amounts of fat and protein.
Tamarind Nutrition: Health Benefits
Tamarind is a traditional medicine remedy with a long list of uses, including treatment of sore throats, constipation, and sunstroke. Animal studies have shown that tamarind may help lower cholesterol and blood sugar, but no research on humans is available. However, some evidence exists for other health benefits.
Fights Inflammation
Tamarind contains polyphenols and antioxidants that may help control inflammation in the body. It has long been used medicinally in cultures for its anti-inflammatory effects. These effects are due to several bioactive compounds in tamarind, including alkaloids, flavonoids, tannins, phenols, saponins, and steroids.
Researchers believe tamarind has a good basis for use in traditional medicine as a remedy for pain and inflammatory-related diseases such as arthritis. They also suggest future clinical studies and possible drug development be considered.
Relieves Pain
While eating tamarind pulp alone does not offer pain relief, there is evidence that extracts from many parts of the plant might help with pain. For example, one study found extracts from tamarind seed could help ease arthritis pain.7
May Support Heart Health
Thanks to its polyphenol, flavonoid, and antioxidant properties, tamarind may help support heart health by preventing oxidative damage caused by LDL cholesterol. One study found that tamarind may aid in preventing cardiovascular atherosclerosis disease (but this was a lab study; it did not investigate how tamarind might affect human heart health).
May Improve Liver Function
One of the tamarind fruit’s lesser-known potential health benefits is its ability to improve liver function. Tamarind pulp contains protective polyphenols that boost liver function and health while providing antioxidants that fight oxidative stress, boost glutathione levels, and ease the toxic load on the liver.
May Help Fight Cancer
Studies have also linked tamarind’s antioxidant properties to helping fight cancer, specifically renal cell carcinoma. One study used the fruit’s seed extract and found its polyphenol compounds both decreased the progress of cancer and helped prevent it.Tamarind also contains many antioxidants, which are known to help prevent cancer.
Allergies
Tamarind is a legume, and some people will experience an allergic reaction to it. However, if you are allergic to another legume (such as soy), this does not mean that you will also be allergic to tamarind or other legumes.
If you have a tamarind allergy, read labels carefully since it can be an ingredient in commercially prepared sauces (like Worcestershire sauce) and other foods. Because it is not one of the eight major allergens, labels do not have to warn that it is present, but it must be included in the ingredient list.
Adverse Effects
Tamarind pulp can have a laxative effect. Larger amounts are more likely to cause issues. Some tamarind candies imported into the U.S. have been found to contain lead (in either the candy or the wrappers). Lead is dangerous for children and pregnant women, so they should not consume these candies.
Tamarind Varieties
Tamarind can be purchased in pod form or as a purée, paste, sauce, concentrate, or block. Many grocery stores stock it; it can also be found in Indian and Asian markets. You can also order tamarind online. It will most likely ship frozen if in pulp form. Tamarind pastes are usually shelf-stable until opened.
When Tamarind Is Best
As the fruit ripens, it becomes less sour and more sweet while the pulp dehydrates slightly and goes from green (unripe) to brown. The pods are easiest to open when the fruit is fully ripe as they become more brittle.
Storage and Food Safety
Store whole tamarind fruit at room temperature and out of direct sunlight or heat. To keep your tamarind fruit and pulp fresh, store it in an airtight container in the refrigerator once opened.
How to Enjoy Tamarind
The simplest way to enjoy tamarind is in the pod form. Break off the brown outer pod and remove the stringy part that looks like a small root wrapped around the pulp. You will be left with a long piece of pulp that has rock-hard seeds inside the size of large corn niblets. Cut it into sections, eat, nibble around the seeds, and spit them out.
For cooking, it may be easier to purchase tamarind pulp or paste. It pairs well with spices such as curry, ginger, and red pepper, in sauces, marinades, and salad dressings.