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Tamarind is the sticky, sweet-sour pulp inside the brown pods of the tamarind tree, used in pad thai, chutneys, Mexican agua fresca, candy and many sauces. Is tamarind healthy? In USDA data, a cup of raw tamarind pulp supplies notable magnesium, potassium, thiamin and fiber, but it is also very high in natural sugar, at about 47 grams per cup. The bigger safety story is not the fruit but some imported tamarind candy: CDC has linked imported candies to childhood lead poisoning, mainly through chili powder, improper processing and lead-based wrapper ink. This guide covers tamarind nutrition, tamarind paste, and the lead facts.
Peptide Labs does not sell tamarind or tamarind products. This article is general nutrition information, not medical advice.
Key Takeaways
- Tamarind (Tamarindus indica) is a legume-family tree; the edible part is the pulp inside its pods.
- Per USDA, a cup of raw pulp (120 g) has 287 calories, 46.6 g of sugars, and 26% of the Daily Value for magnesium and 43% for thiamin.
- USDA SR Legacy has no entry for tamarind paste or concentrate; check the label for added sugar and salt.
- CDC says candy ingredients such as chili powder and tamarind may be a source of lead; FDA data on tamarind pulp itself showed low lead.
- Tamarind has a long history in traditional medicine, but a 2026 review found human clinical data scarce.
What is tamarind?
Tamarind comes from Tamarindus indica, a tropical tree in the legume family (Fabaceae), as a 2026 review in Nutrients describes it. The tree grows long, curved, brittle pods. Inside the pod is a brown, date-like pulp wrapped around hard, glossy seeds and stringy fibers. Sweet types can be eaten straight from the pod; sour types are used mostly for cooking.
In the kitchen, tamarind gives sourness the way lime or vinegar does, with a fruity depth. It is sold as whole pods, pressed blocks of pulp with seeds, seedless paste, liquid concentrate, powder, bottled drinks and candy. A 2026 review in Foods notes that the pulp is widely used in food products and that tamarind is a traditionally consumed food and medicinal plant.
Tamarind nutrition facts (USDA)
These values come from USDA FoodData Central, SR Legacy: Tamarinds, raw (167763), Candies, Tamarind (170281) and Tamarind nectar, canned (167786). Percent Daily Values use FDA Daily Values. SR Legacy does not split natural from added sugars.
| Nutrient | Raw tamarind pulp, 1 cup (120 g) | Raw pulp, 100 g | Tamarind candy, 1 piece (14 g) | Canned tamarind nectar, 1 cup (251 g) |
|---|---|---|---|---|
| Calories | 287 | 239 | 46 | 143 |
| Carbohydrate | 75.0 g (27% DV) | 62.5 g (23% DV) | 12.9 g (5% DV) | 37.0 g (13% DV) |
| Total sugars | 46.6 g | 38.8 g | 11.0 g | 31.9 g |
| Fiber | 6.1 g (22% DV) | 5.1 g (18% DV) | 0.4 g (1% DV) | 1.3 g (4% DV) |
| Protein | 3.4 g (7% DV) | 2.8 g (6% DV) | 0 g | 0.2 g |
| Magnesium | 110 mg (26% DV) | 92 mg (22% DV) | 6 mg | 10 mg |
| Potassium | 754 mg (16% DV) | 628 mg (13% DV) | 43 mg (1% DV) | 68 mg (1% DV) |
| Thiamin | 0.51 mg (43% DV) | 0.43 mg (36% DV) | 0.03 mg | 0.01 mg |
| Iron | 3.4 mg (19% DV) | 2.8 mg (16% DV) | 0 mg | 1.9 mg |
| Sodium | 34 mg (1% DV) | 28 mg (1% DV) | 230 mg (10% DV) | 18 mg (1% DV) |
Raw tamarind is far denser in calories and sugar than most fresh fruit: 100 grams has 38.8 grams of sugars in USDA data, close to dried fruit. A cup of pulp is a large amount, though; recipes usually call for a few spoonfuls of paste. The same pulp carries useful minerals, and our guides to foods high in magnesium and foods high in potassium show how it compares with everyday sources. The candy column tells a different story: in USDA data it is mostly sugar, with sodium from added salt, and the nectar is a sweetened drink with little fiber. Our sodium guide explains reading sodium on labels.
Tamarind sugar content in context
Because tamarind tastes sour, its sugar content surprises people. The sourness comes from acids that mask the sweetness. In USDA data raw tamarind pulp has about four times the sugars of raw pear and nearly three times those of raw mango per 100 grams. If you track sugar, our low-sugar fruits guide and sugar cravings guide give more context, and the mango guide covers another tropical fruit common in the same recipes.
Packaged products vary widely. Tamarind drinks, chutneys and sauces often add sugar, and some candies add both sugar and salt. On products with a Nutrition Facts panel, the added sugars line tells you how much was added beyond the fruit’s own sugar.
Tamarind paste: how it is made and used
Tamarind paste is simply the pulp separated from seeds and fibers. USDA SR Legacy has no entry for tamarind paste or tamarind concentrate, so their nutrition depends on the brand; check the label.
- From a pulp block: break off a piece, cover it with hot water and let it soften.
- Mash and strain: squeeze the pulp with your fingers or a fork, then press it through a sieve to remove seeds and fibers. What passes through is homemade paste.
- Store: keep homemade paste covered in the refrigerator and use it within a few days, or freeze it in small portions.
- Store-bought: jarred paste and concentrate are ready to use but vary in strength; concentrate is usually darker and more intense. Check the ingredient list for added sugar, salt or preservatives.
Paste goes into pad thai, curries, sambar and rasam, chutneys, barbecue sauces, marinades and drinks such as agua de tamarindo. Start with a little and adjust to taste, since sourness varies from batch to batch.
Lead in tamarind candy: what CDC and FDA say
This is the safety issue most worth knowing, especially for families with young children. CDC’s page on lead in foods and candy states that certain candy ingredients such as chili powder and tamarind may be a source of lead exposure, that lead can get into candy when ingredients are dried, stored or ground improperly, and that ink from candy wrappers may leach lead into imported candy. CDC adds that lead cannot be detected by looking at or tasting food.
The history behind this is specific. A 2002 CDC MMWR report described five cases of childhood lead poisoning in California from 1999 to 2000 linked to Mexican tamarind candies, with lead found mainly in the candy wrappers; in some cases folk remedies were also sources. In its 2006 supporting document, FDA set a recommended maximum lead level of 0.1 ppm for candy likely to be eaten often by small children, and reported elevated lead in Mexican-style candy containing chili. Notably, the same FDA document cited industry data on 22 samples of tamarind pulp from Mexico with low average lead, which points to chili, salt, processing and wrappers rather than the fruit itself.
A 2020 follow-up study in Annals of Global Health tested 50 Mexican candy samples collected in 2018 and found lead levels typically low and lower than a decade earlier, though two candy units reached the FDA’s 0.1 ppm level. Practical points:
- Watch for recalls and import alerts on the FDA website before giving imported candy to children.
- Avoid candy with damaged, unlabeled or oddly printed wrappers, and never let children chew wrappers.
- Plain tamarind pulp or paste from a store you trust is a different product from chili-coated candy.
- If you think a child has eaten contaminated candy, ask the child’s clinician about a blood lead test; there are often no obvious symptoms.
Is tamarind healthy? The research picture
As a food, tamarind pulp brings minerals, thiamin and fiber along with a lot of sugar, and it is usually eaten in small amounts as a flavoring. Tamarind has a long history in traditional medicine in Asia and Africa. Those traditional uses are reports of practice, not evidence. A 2026 review in Foods concluded that most evidence on tamarind’s biological activity comes from lab and animal studies, that human clinical data remain scarce, and that safety assessment and standardization of extracts still need work.
So tamarind can be part of a varied diet, and the candy and drink versions are mostly sugar. Before using concentrated tamarind extracts or supplements, ask a clinician or pharmacist, especially if you take medicines, are pregnant, or manage blood sugar. For a fruit that is also mostly cooked before eating, see our sibling guide to quince; for fiber context, see our high-fiber foods guide.
Frequently Asked Questions
What does tamarind taste like?
Sweet and sour at once, with a fruity, slightly caramel depth. Sour varieties are used for cooking; sweet varieties can be eaten from the pod.
How much sugar is in tamarind?
Raw tamarind pulp has 38.8 grams of sugars per 100 grams in USDA data, or about 47 grams per cup. Candy and sweetened drinks add more.
Is tamarind candy safe?
CDC warns that candy ingredients such as chili powder and tamarind may be a source of lead, and that wrapper ink can leach lead into imported candy. Choose sources you trust, check FDA recalls, and ask a clinician about testing if a child may have been exposed.
What can I substitute for tamarind paste?
Cooks often use lime juice mixed with a little brown sugar, or a splash of vinegar, for sourness. The flavor is not identical.
Can you eat tamarind seeds?
The hard seeds are removed from the pulp and are not eaten raw. Tamarind seed products sold as extracts are a different matter; ask a clinician before using them.
Is tamarind a fruit or a legume?
Botanically it is a legume, a pod-bearing member of the Fabaceae family, but the pulp is eaten and cooked like a fruit.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Quince: Nutrition, How to Eat It and Seed Safety, Dates Fruit: Benefits, Medjool Dates and USDA Nutrition Facts, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.