Tamarind is a fruit that contains a nutrient-rich, fibrous pulp. Its nutrients may have antioxidant, anti-fungal, anti-bacterial, and anti-viral effects, among other benefits.
Tamarind is a type of tropical fruit used in many dishes around the world.
It may even have medicinal properties.
This article explains everything you should know about tamarind, including what it is, potential health benefits, any possible risks, and how to incorporate it into your diet.
What is tamarind?
Tamarind comes from a hardwood tree, botanically named Tamarindus indica.
Although native to Africa, it also thrives in India, Pakistan, and many other tropical climates.
The tree produces pods that resemble beans, each containing seeds surrounded by a fibrous pulp.
The pulp of unripe fruit is green and tart. As it matures, the pulp becomes thicker, more paste-like, and develops a sweet-tart flavor.
Interestingly, tamarind is sometimes called the “date of India.”
Summary: Tamarind is a tropical tree that grows in various regions and makes pods filled with a paste-like, sweet-tart fruit.
How is it used?
This fruit serves multiple purposes, including culinary, medicinal, and household applications.
Cooking uses
Tamarind pulp is a staple in South and Southeast Asian, Mexican, Middle Eastern, and Caribbean cuisines. The seeds and leaves are edible as well.
It’s incorporated into sauces, marinades, chutneys, beverages, and sweets. It’s also one of the components used to make Worcestershire sauce.
Medicinal uses
Tamarind has a long history in traditional medicine.
Prepared as a drink, it was traditionally used to treat diarrhea, constipation, fever, and malaria. The bark and leaves were applied to support wound healing (1).
Contemporary researchers are evaluating this plant for possible therapeutic uses.
The polyphenols in tamarind exhibit antioxidant and anti-inflammatory actions, which could offer protection against conditions like heart disease, cancer, and diabetes (1).
Home uses
Tamarind pulp can also act as a metal cleaner. It contains tartaric acid, which helps remove tarnish from copper and bronze.
Summary: Tamarind is used to add flavor to many dishes, may offer medicinal benefits, and can serve as a tarnish remover.
It is high in nutrients
Tamarind contains a range of nutrients. One cup (120 grams) of the pulp provides (2):
- Magnesium: 26% of the daily value (DV)
- Potassium: 16% of the DV
- Iron: 19% of the DV
- Calcium: 7% of the DV
- Phosphorus: 11% of the DV
- Copper: 11% of the DV
- Vitamin B1 (thiamin): 43% of the DV
- Vitamin B2 (riboflavin): 14% of the DV
- Vitamin B3 (niacin): 15% of the DV
It also contains small amounts of:
- vitamin C
- vitamin K
- vitamin B6 (pyridoxine)
- folate
- vitamin B5 (pantothenic acid)
- selenium
The pulp supplies 6 grams of fiber, 3 grams of protein, and under 1 gram of fat, totaling 287 calories.
Most of these calories come from natural sugars — though whole fruits commonly contain substantial natural sugar. Despite this, tamarind pulp is classified as a fruit rather than added sugar.
Added sugars are those associated with metabolic syndrome and type 2 diabetes, and are the sugars that the Dietary Guidelines for Americans advise limiting (3, 4).
Additionally, tamarind contains polyphenols — plant compounds with health-promoting effects, many of which act as antioxidants in the body (1).
Summary: Tamarind provides vitamins, minerals, amino acids, and beneficial plant compounds.
Different forms of tamarind
Tamarind is sold in prepared items like candy and sweetened syrup.
You can also obtain the pure fruit in three principal forms:
- Raw pods. These are the least processed option. The pods remain intact and can be opened to extract the pulp.
- Pressed block. For these, the shell and seeds are removed and the pulp is compacted into a block. They are one step closer to processed tamarind.
- Concentrate. Concentrated tamarind is pulp that’s been boiled down; sometimes preservatives are included.
Summary: Pure tamarind is available as raw pods, pressed blocks, and concentrate, and it’s also found as candy and syrup.
Its antioxidants may boost heart health
Tamarind may support cardiovascular health in several ways.
It contains polyphenols, including flavonoids, some of which may help manage cholesterol levels.
In a study of hamsters with high cholesterol, tamarind fruit extract reduced total cholesterol, LDL (bad) cholesterol, and triglycerides (4).
Another in vivo animal study found that the fruit’s antioxidants can reduce oxidative damage to LDL cholesterol, a major contributor to heart disease (1).
Summary: Tamarind pulp contains plant compounds that might help protect against heart disease and oxidative LDL damage, though more human research is needed to confirm these effects.
It’s high in beneficial magnesium
Tamarind is also a decent source of magnesium.
One ounce (30 grams), a bit under 1/4 cup of pulp, supplies about 5% of the DV (2).
Magnesium contributes to many health processes and is involved in over 600 bodily functions. It may also help reduce blood pressure and has anti-inflammatory and anti-diabetic properties.
However, up to 20% of people in the U.S. do not consume adequate magnesium (5).
Summary: Tamarind provides a meaningful amount of magnesium, a mineral important for hundreds of body processes.
It may have antifungal, antiviral, and antibacterial effects
Extracts from tamarind contain natural substances with antimicrobial activity (6).
Research indicates the plant may exhibit antifungal, antiviral, and antibacterial properties (6).
It has also been used traditionally to address conditions like malaria (1).
A compound named lupeol is believed to be responsible for some of tamarind’s antibacterial actions (1).
Summary: Multiple studies suggest tamarind can act against various microbes, potentially combating bacteria, viruses, fungi, and parasites.
Tamarind candy may lead to unsafe levels of lead
Lead exposure is hazardous, particularly for children and pregnant people. It can harm the kidneys and nervous system.
The Centers for Disease Control and Prevention (CDC) identified tamarind candy as the source of lead poisoning in several incidents in 1999.
The fruit itself doesn’t naturally contain lead. However, because tamarind is acidic, it can cause lead to leach from certain pottery or ceramic containers into food (7).
While tamarind candy may have fewer calories and less sugar than many confections, it remains candy — and therefore the least nutritious way to consume tamarind.
Summary: Certain tamarind candies have been found to contain hazardous lead levels due to contamination. Children and pregnant people should check with a healthcare professional before consuming them.
How to eat tamarind
There are multiple ways to enjoy this fruit.
One option is to eat the fruit directly from the raw pods, as demonstrated in this video.
You can also use tamarind paste in cooking. It can be made from the pods at home or bought in block form.
The paste is commonly sweetened to make candy, and tamarind is also used to produce condiments like chutney.
Additionally, frozen unsweetened pulp or sweetened tamarind syrup are available for culinary use.
The fruit can add a sour note to savory dishes as an alternative to lemon.
Summary: There are many ways to consume tamarind: raw from the pod, as an ingredient in sweet or savory recipes, or in paste, pulp, or syrup form.
The bottom line
Tamarind is a widely used sweet-tart fruit enjoyed around the globe.
It provides several beneficial nutrients.
Two simple and enjoyable ways to use this fruit are to eat it fresh or incorporate it into savory recipes.
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