Watermelon 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?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Watermelon has 30 calories while Tamarind has 239 calories per 100g.
Quick Summary
Fewer Calories
Watermelon
30 kcal
More Protein
Tamarind
2.8g
More Fiber
Tamarind
2.3g
Less Sugar
Watermelon
7g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Watermelon | Tamarind | Difference |
|---|---|---|---|
| Calories | 30kcal✓ | 239kcal | -209.0kcal |
| Protein | 0.6g | 2.8g✓ | -2.2g |
| Carbohydrates | 8g✓ | 62g | -54.0g |
| Fat | 0.2g✓ | 0.6g | -0.4g |
| Fiber | 0.4g | 2.3g✓ | -1.9g |
| Sugar | 7g✓ | 38g | -31.0g |
| Sodium | 28mg | 28mg | 0.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Watermelon
Tamarind
Diet Compatibility
Watermelon
Tamarind
When to Choose Watermelon
- ✓Lower in calories (30 vs 239)
- ✓Lower in carbs (8g vs 62g)
- ✓Less sugar (7g vs 38g)
- ✓Lower sodium (28mg vs 28mg)
Common Uses
When to Choose Tamarind
- ✓Higher in protein (2.8g vs 0.6g)
- ✓More fiber (2.3g vs 0.4g)
Common Uses
Watermelon vs Tamarind: Nutritional Analysis
Tamarind is more calorie-dense at 239 calories per 100g compared to 30 for Watermelon, a difference of 209 calories. On the protein front, Tamarind delivers more with 2.8g per 100g versus 0.6g, 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 Watermelon and Tamarind tell different nutritional stories. Watermelon provides 8g of carbohydrates, 0.2g of fat, and 0.4g of fiber per 100g, while Tamarind contains 62g carbs, 0.6g fat, and 2.3g fiber. The higher fiber content in Tamarind supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Watermelon contains 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: Watermelon is the lower-calorie choice at 30 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: Tamarind offers more fiber (2.3g/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, Watermelon or Tamarind?
Tamarind has more calories with 239 kcal per 100g, compared to Watermelon with 30 kcal. That's a difference of 209 calories per 100g serving.
Is Watermelon healthier than Tamarind?
Watermelon and Tamarind have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Watermelon and Tamarind?
Tamarind has more protein with 2.8g per 100g, compared to Watermelon with 0.6g. Tamarind provides 2.2g more protein per 100g serving.
Which is better for weight loss, Watermelon or Tamarind?
For weight loss, Watermelon is the better choice with only 30 calories per 100g compared to 239 calories in Tamarind. Tamarind also offers 2.3g of fiber per 100g, which helps you feel fuller longer.
Does Watermelon or Tamarind have fewer carbs?
Watermelon has fewer carbs with 8g per 100g, compared to Tamarind with 62g. If you're following a low-carb diet, Watermelon is the better option with 54.0g 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.