Tamarind 101: A Complete Guide

You may not be familiar with this tropical fruit, but tamarind has become increasingly available in many grocery stores and online in the United States. Considering its popularity in numerous regions across the world, you may want to give it a try.

Here’s what to know about this versatile, antioxidant-rich staple of many international cuisines.

Check out the table below to see how much of the daily value (DV) for certain nutrients are in a serving of tamarind. The DV is the recommended amount of a specific nutrient adults should eat each day, according to the U.S. Food and Drug Administration (FDA).

• Treat gastrointestinal symptoms like diarrhea, constipation, and abdominal pain
• Promote wound healing
• Fight bacterial infections
• Treat malaria
• Reduce fever

Modern-day scientists are currently looking into the potential health benefits of tamarind. Just keep in mind that research is still very early, and not all of it is in humans. That said, there’s some evidence to suggest it may be worth studying in humans as a next step to see if these perks hold true, including:

• Reducing oxidative stress

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• Improving heart health

  [9]

• Treating high blood pressure

  [10]

• Protecting the liver

  [11]

  
  

Still, experts say tamarind has the potential to indirectly help with weight loss as part of a healthy diet. 

“Tamarind is an excellent source of fiber providing 6 grams per cup, which is 21 percent of the daily value,” says Melanie Marcus, a registered dietitian and chef based in Concord, North Carolina. “Consuming adequate fiber during meals and snacks is important for overall health, including weight loss because it keeps us feeling fuller for longer.”

Before heading to your local grocery store or going online to shop for tamarind, there are a few things to keep in mind in terms of selection and storage.

Selection 

“As tamarind pods age, the skin turns brown and brittle, while its pulp turns reddish-brown and sticky,” Marcus says. “If you see whole tamarind pods in the store, you’ll know they are fully ripe when the shells will look brittle, even broken. This is normal and should be expected.”

When buying products made from tamarind, check the nutrition label and be mindful of the amount of sugars added. “Use caution when eating tamarind in candy or soda form because its health benefits will be outweighed by the added sugar in these foods,” Marcus says.

Storage

Fresh tamarind can be stored in the fridge, says registered dietitian nutritionist Roxana Ehsani, who is based in Miami.

The paste form of tamarind can be stored in a cool, dry place. “When stored properly in airtight containers, processed forms of tamarind are thought to last indefinitely,” Marcus says.

You can enjoy tamarind in a variety of forms. “You can eat the fruit raw, straight from the pods, which is probably the most nutritious way to enjoy it,” Ehsani says.

Marcus recommends using tamarind as a rub for fish or meat before cooking. “In Indian cuisine, tamarind is used similarly to how we use lemon or lime in the United States,” she says. “Adding it to meals can provide a much needed pop of acid to curry, marinades, and pickles.”

When using tamarind this way, you’ll likely opt for the block or paste. “Block tamarind is used by soaking a small piece equivalent to 1 tablespoon in hot water for 10 minutes to loosen the pulp,” Marcus says. “Then squeeze, and drain the liquid to remove any seeds before using.”

She notes that tamarind pairs well with lentils, chili, coriander, garlic, and ginger as well as proteins such as chicken, lamb, and fish.

Tamarind is considered to be generally safe when consumed in moderate amounts. “There are no reported cases of toxicity associated with the consumption of tamarind, and the amount typically used in food is unlikely to cause any harm,” Marcus says.

Additionally, people with diabetes may want to stay away from any forms of tamarind that contain added sugars, such as candy or soda, to avoid blood sugar spikes, Ehsani notes.

Is It Possible to Be Allergic to Tamarind?

It’s possible to be allergic to tamarind, but this is very rare, Ehsani says.

“If you do have an allergic reaction after consuming it, it might cause difficulty breathing, wheezing, hives, or stomach issues such as pain,” she notes. Talk with your doctor or allergist if you’re concerned about a tamarind allergy.