Pomegranate vs Tamarind: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Pomegranate is generally healthier
Pomegranate comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (83 vs 239), more fiber (4g vs 2.3g), less sugar (13.7g vs 38g), less sodium (3mg vs 28mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Pomegranate
83 kcal
More Protein
Tamarind
2.8g
More Fiber
Pomegranate
4g
Less Sugar
Pomegranate
13.7g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pomegranate | Tamarind | Difference |
|---|---|---|---|
| Calories | 83kcal✓ | 239kcal | -156.0kcal |
| Protein | 1.7g | 2.8g✓ | -1.1g |
| Carbohydrates | 19g✓ | 62g | -43.0g |
| Fat | 1.2g | 0.6g✓ | +0.6g |
| Fiber | 4g✓ | 2.3g | +1.7g |
| Sugar | 13.7g✓ | 38g | -24.3g |
| Sodium | 3mg✓ | 28mg | -25.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pomegranate
Tamarind
Diet Compatibility
Pomegranate
Tamarind
When to Choose Pomegranate
- ✓Lower in calories (83 vs 239)
- ✓More fiber (4g vs 2.3g)
- ✓Lower in carbs (19g vs 62g)
- ✓Less sugar (13.7g vs 38g)
- ✓Lower sodium (3mg vs 28mg)
Common Uses
When to Choose Tamarind
- ✓Higher in protein (2.8g vs 1.7g)
Common Uses
Pomegranate vs Tamarind: Nutritional Analysis
Tamarind is more calorie-dense at 239 calories per 100g compared to 83 for Pomegranate, a difference of 156 calories. On the protein front, Tamarind delivers more with 2.8g per 100g versus 1.7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Pomegranate and Tamarind tell different nutritional stories. Pomegranate provides 19g of carbohydrates, 1.2g of fat, and 4g of fiber per 100g, while Tamarind contains 62g carbs, 0.6g fat, and 2.3g fiber. The higher fiber content in Pomegranate supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Pomegranate contains 13.7g while Tamarind has 38g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Pomegranate is the lower-calorie choice at 83 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Tamarind provides more protein (2.8g/100g), supporting muscle repair and growth.
- For sustained energy: Pomegranate offers more fiber (4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Pomegranate or Tamarind?
Tamarind has more calories with 239 kcal per 100g, compared to Pomegranate with 83 kcal. That's a difference of 156 calories per 100g serving.
Is Pomegranate healthier than Tamarind?
Based on our nutritional analysis, Pomegranate is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Pomegranate has 83 calories, 1.7g protein, and 4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Pomegranate and Tamarind?
Tamarind has more protein with 2.8g per 100g, compared to Pomegranate with 1.7g. Tamarind provides 1.1g more protein per 100g serving.
Which is better for weight loss, Pomegranate or Tamarind?
For weight loss, Pomegranate is the better choice with only 83 calories per 100g compared to 239 calories in Tamarind. Pomegranate also offers 4g of fiber per 100g, which helps you feel fuller longer.
Does Pomegranate or Tamarind have fewer carbs?
Pomegranate has fewer carbs with 19g per 100g, compared to Tamarind with 62g. If you're following a low-carb diet, Pomegranate is the better option with 43.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.