Fruits / Tropical Fruits
Tamarind, ripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 44% |
| Calories | 258kcal / 2530kcal (10%) |
Macronutrients
Protein | 2 g/ 71g (2%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 61.1 g/ 348g (17%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.33 mg/ 1mg (27%) source |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 1 mg NE/ 16mg NE (6%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 94 mg/ 750mg (12%) |
Phosphorus | 78 mg/ 700mg (11%) |
Iron | 0.9 mg/ 12mg (7%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Ripe tamarind (tamarind pulp). It’s a sweet-sour fruit used as a flavoring or sweetener in drinks, sauces, and viands.
Why it matters to health
Ripe tamarind can add dietary fiber (about 5 g per 100 g), which helps with regular digestion and feeling fuller between meals. It also has sugar (about 37.7 g) and carbohydrates (about 61.1 g), so it’s best to use it as a flavor/sweetener rather than a main food. The good news: it’s naturally low in fat and cholesterol, and sodium is very low. Since it’s sweet, portion matters—especially if you already have sweet snacks or drinks in your day.
Healthier tips
- Use tamarind for flavor: start with a smaller amount, then adjust to taste.
- If you’re having it as a drink or sauce, keep it to a small serving and pair with a balanced snack (e.g., fruit + nuts, or yogurt) to avoid too much sugar at once.
- For meals, balance it with protein and fiber (fish, chicken, tofu, eggs, beans) and add lots of non-starchy vegetables.
- Watch “hidden” sugar: tamarind drinks or sinigang mixes can be sweeter if extra sugar is added—choose less-sweet versions when available.
Common Filipino dishes
Sinigang, tamarind juice (salabat with tamarind), tamarind-based dipping sauce (sawsawan), tamarind candy, ginataang tamarind dessert
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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