Tamarind (Raw) – Nutritional Information
Tamarind, a popular tropical fruit known for its tangy flavor, is not only a staple in various cuisines but also offers numerous health benefits. Rich in essential nutrients, tamarind can add a burst of flavor and nutritional value to your diet. Here’s a detailed look at the nutritional content of raw tamarind.
Nutritional Overview of Tamarind (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 239 kcal |
| Protein | 2.8 g |
| Total Fat | 0.6 g |
| Saturated Fat | 0.272 g |
| Carbohydrates | 62.5 g |
| Dietary Fiber | 5.1 g |
| Sugars | 38.8 g |
| Calcium | 74.0 mg |
| Iron | 2.8 mg |
| Magnesium | 92.0 mg |
| Phosphorus | 113.0 mg |
| Potassium | 628.0 mg |
| Sodium | 28.0 mg |
| Zinc | 0.1 mg |
| Copper | 0.086 mg |
| Manganese | 0.0 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 3.5 mg |
| Thiamin (Vitamin B1) | 0.428 mg |
| Riboflavin (Vitamin B2) | 0.152 mg |
| Niacin (Vitamin B3) | 1.938 mg |
| Vitamin B6 | 0.066 mg |
| Folate | 14.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.1 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Tamarind is generally considered safe for most people and does not contain common allergens such as gluten, dairy, or nuts. However, as with any food, some individuals may be sensitive to tamarind. It’s always advisable to consult with a healthcare provider if you have concerns about specific allergies.
Dietary Preferences
Tamarind is suitable for a variety of dietary preferences:
- Vegan & Vegetarian: Tamarind is plant-based and can be included in both vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, tamarind is a great addition to gluten-free diets.
- Low in Fat: With only 0.6g of total fat per 100g, tamarind is a low-fat option.
- Low Sodium: With just 28mg of sodium per 100g, it is ideal for those watching their salt intake.
Health Benefits of Tamarind
Tamarind is not only delicious but also provides various health benefits. Its high fiber content aids digestion, while its rich vitamin and mineral profile supports overall well-being. The fruit is a good source of potassium, which is vital for maintaining healthy heart function and blood pressure levels. Additionally, tamarind contains iron, which is essential for healthy red blood cells, and magnesium, which plays a crucial role in muscle and nerve function.
The natural sugars in tamarind are easily digestible, providing a quick energy boost without causing spikes in blood sugar. It also contains small amounts of vitamin C, which supports immune function and skin health.
Conclusion
Tamarind is a versatile and nutritious fruit that can be enjoyed in a wide variety of dishes, from savory curries to sweet treats. With its impressive nutrient profile and unique flavor, tamarind can enhance your meals while contributing to your health. Whether used in cooking, as a snack, or in beverages, raw tamarind offers a natural and healthful addition to your diet.
For a tangy twist on your favorite recipes, consider incorporating tamarind into your cooking. Whether you’re preparing a flavorful chutney, adding a zestful kick to sauces, or infusing it into beverages, tamarind provides a delightful balance of sweet and sour tastes that is sure to elevate your culinary creations.
