Is Tamarind High in Iron? Nutritional Facts and Absorption Explained

November 21, 2025 •

4 min read

With 100 grams of tamarind pulp containing approximately 2.8 mg of iron, this tropical fruit offers a moderate contribution to your daily iron intake. But is tamarind high in iron, and is that iron easily absorbed by the body? The answer is more complex, as several factors influence its bioavailability.

Quick Summary

Tamarind provides a source of non-heme iron, which is not as easily absorbed as animal-based iron. Its absorption can be enhanced when paired with Vitamin C, though its overall bioavailability is moderate due to natural compounds. It should not be considered a primary treatment for iron deficiency.

Key Points

Moderate Iron Content: A 100g serving of tamarind pulp contains approximately 2.8 mg of non-heme iron.
Poor Absorption: The iron in tamarind is non-heme, which is less efficiently absorbed by the body compared to animal-based iron.
Enhanced by Vitamin C: Combining tamarind with Vitamin C-rich foods significantly boosts non-heme iron absorption.
Rich in Other Nutrients: Besides iron, tamarind is a good source of antioxidants, magnesium, potassium, and dietary fiber.
Not a Cure for Anemia: While used traditionally, tamarind is not an effective treatment for clinical iron deficiency anemia and should not replace medical advice or supplements.

The Iron Content of Tamarind

Tamarind, a tangy fruit from the Tamarindus indica tree, is often prized for its culinary uses and distinct flavor. Beyond its taste, it offers a range of nutrients, including iron. A 100-gram portion of tamarind pulp provides about 2.8 mg of iron. To put this into perspective, this amount can represent a decent percentage of the daily value (DV), though the exact percentage can vary based on the calculation method and source. For instance, a one-cup serving (approx. 120g) provides a higher percentage of the daily needs. This non-heme iron contributes to red blood cell production, crucial for carrying oxygen throughout the body.

Understanding Non-Heme Iron and Bioavailability

Crucially, the iron found in tamarind is non-heme iron, the type present in all plant-based foods. Non-heme iron is absorbed less efficiently by the human body compared to heme iron, which is found in animal products like meat. The absorption rate of non-heme iron can range from as low as 2% to up to 10%, depending on various dietary factors. Moreover, tamarind contains compounds like phytates and polyphenols, which can bind to non-heme iron and further inhibit its absorption. This means that while the raw numerical iron content may look promising, the amount your body actually utilizes is significantly lower.

Maximizing Iron Absorption from Tamarind

There are proven ways to increase the bioavailability of non-heme iron from foods like tamarind. The most effective method is combining it with sources of Vitamin C. Ascorbic acid dramatically enhances the body's ability to absorb non-heme iron.

Iron-Enhancing Combinations with Tamarind

Tamarind and Citrus: Enjoy a tamarind-based dish or drink alongside a glass of fresh orange juice or a squeeze of lemon. The high Vitamin C content will boost iron uptake.
Savory Pairings: Use tamarind paste in curries or stews that also contain Vitamin C-rich vegetables, such as tomatoes, bell peppers, or broccoli.
Soaking and Cooking: While tamarind pulp doesn't typically require soaking like legumes, preparing tamarind in cooked dishes can help break down some compounds that may hinder absorption.
Avoid Inhibitors: For maximum benefit, avoid consuming coffee or tea within an hour of eating a tamarind-rich meal, as their polyphenols can interfere with iron absorption.

Tamarind vs. Other Iron-Rich Foods: A Comparison

To understand how tamarind fits into a balanced diet for iron, it helps to compare it to other common food sources. The following table provides a comparison of approximate iron content per 100g serving for reference.


Food (100g serving)	Iron Content (mg)	Iron Type	Notes
Tamarind Pulp	~2.8	Non-heme	Contains compounds that inhibit absorption; pairing with Vitamin C recommended.
Dried Apricots	~2.7	Non-heme	Nutrients are concentrated; also a good source of Vitamin C.
Beef (Braised Round)	~2.3 (for 85g)	Heme and Non-heme	Heme iron is more readily absorbed by the body.
Cooked Lentils	~3.3 (for ½ cup/99g)	Non-heme	Excellent plant-based source; soaking can aid absorption.
Cooked Spinach	~6.4 (for 1 cup/180g)	Non-heme	High iron content but also contains oxalates, which can interfere with absorption.

Additional Health Benefits of Tamarind

While its status as a primary iron source has caveats, tamarind remains a nutrient-dense fruit with several other health advantages.

Rich in Antioxidants: Tamarind contains powerful antioxidants, including polyphenols and procyanidins, which help protect the body from free radical damage and oxidative stress.
Digestive Aid: Its high dietary fiber content aids in digestion and can act as a natural laxative, helping to prevent constipation.
Heart Health: The fruit contains potassium, which helps regulate blood pressure, and has been linked to lowering cholesterol levels.
Nutrient-Rich Profile: Besides iron, tamarind is a good source of other minerals like magnesium and potassium, and vitamins such as Vitamin B1, B3, and Vitamin C.

Tamarind and Iron Deficiency Anemia

Some traditional practices have historically used tamarind to address anemia. However, as an authoritative health source on the matter states, there is limited scientific evidence to support its efficacy as a treatment for clinical anemia. The low bioavailability of its non-heme iron means it should not be considered a standalone cure or replacement for medically prescribed iron supplements for those diagnosed with an iron deficiency. Instead, it is best viewed as a supplemental part of a comprehensive, balanced diet.

Conclusion: Is Tamarind a Good Iron Source?

To answer the question, is tamarind high in iron?, the answer is that it is a good source, but not a high one, particularly when considering its non-heme form and absorption challenges. While a 100g serving offers a respectable amount, the body's actual uptake is limited. For those seeking to boost their iron intake from plant-based foods, tamarind can be a flavorful and nutritious addition, especially when strategically paired with Vitamin C. However, it should be part of a diverse diet rich in various iron sources and not relied upon as a sole solution for iron deficiency. For serious health concerns related to iron deficiency, consulting with a healthcare professional is always recommended.

For more detailed nutritional information on iron, the NIH Office of Dietary Supplements offers a comprehensive fact sheet.

Frequently Asked Questions

Tamarind contains non-heme iron, which is the type of iron found in plant-based foods. It is less bioavailable and absorbed less efficiently by the body than heme iron, which is found in animal products.

To improve iron absorption from tamarind, pair it with foods rich in Vitamin C, such as oranges, lemon juice, or bell peppers. Avoid consuming coffee or tea around the same time, as they can inhibit absorption.

Tamarind is a decent supplementary source of iron for a plant-based diet. However, due to its low bioavailability, it's not a primary source and should be combined with other iron-rich foods and Vitamin C to maximize benefits.

There is weak scientific evidence to support tamarind as an effective treatment for clinical anemia. It should not be used as a replacement for medical treatment or prescribed iron supplements for a diagnosed deficiency.

In addition to iron, tamarind is a good source of several other minerals, including magnesium, potassium, calcium, and phosphorus.

Cooking tamarind does not significantly reduce its total iron content. Some studies suggest that the heat may break down certain compounds that inhibit absorption, but pairing it with Vitamin C is the most effective strategy.

For most healthy individuals, there are no specific health risks associated with getting iron from tamarind as part of a normal diet. The low absorption rate makes it unlikely to cause iron overload from food alone, unlike certain supplements.