Tamarind vs Dates: Calories and Nutrition Compared (2026)

Tamarind contains 2.8 g of protein, while Dates have 1.8 g. Tamarind has 239 calories, which is lower than Dates' 277 calories.

Tamarind and Dates are both popular fruits known for their unique flavors and nutritional benefits. This comparison will highlight their differences in calories, protein, carbohydrates, and sugars.

What Is the Difference Between Tamarind and Dates?

Tamarind is a tropical fruit that grows in pods and is known for its tangy flavor. It is often used in cooking and traditional medicine. Dates are sweet fruits that grow on date palm trees and are commonly consumed as snacks or used in desserts. They are rich in natural sugars and nutrients.

Tamarind vs Dates: Nutrition Side by Side

Below is a side-by-side comparison of Tamarind and Dates based on their nutritional content.

Nutrient (per 100 g)	Tamarind (raw)	Medjool dates
Calories	239 kcal	277 kcal
Protein	2.8 g	1.8 g
Carbs	62.5 g	75.0 g
Sugar	57.4 g	66.5 g
Fat	0.6 g	0.1 g
Fiber	5.1 g	6.7 g
Sodium	28 mg	1 mg

Which Is Better, Tamarind or Dates?

For weight loss: Tamarind has 239 calories per 100 g, while Dates have 277 calories. This makes Tamarind the lower-calorie option.

For muscle and protein: Tamarind contains 2.8 g of protein per 100 g, whereas Dates have 1.8 g. Therefore, Tamarind is higher in protein.

For low-carb or low-sugar: Tamarind has 62.5 g of carbohydrates and 57.4 g of sugar, while Dates have 75.0 g of carbohydrates and 66.5 g of sugar. Thus, Tamarind is lower in both carbs and sugar.

How to Track Tamarind and Dates Accurately

It's easy to misjudge portion sizes and macros, especially with fruits that are calorie-dense. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Tamarind has 2.8 g of protein per 100 g, while Dates have 1.8 g.

Which has fewer calories?

Tamarind contains 239 calories per 100 g, whereas Dates have 277 calories.

What is the sugar content in Dates?

Dates have 66.5 g of sugar per 100 g.

What is the fiber content in Tamarind?

Tamarind contains 5.1 g of fiber per 100 g.

How much fat is in Dates?

Dates have 0.1 g of fat per 100 g.

What are the carbohydrate levels in Tamarind?

Tamarind has 62.5 g of carbohydrates per 100 g.

Key Takeaways

• Tamarind has 239 calories per 100 g.
• Dates have 277 calories per 100 g.
• Tamarind contains 2.8 g of protein per 100 g.
• Dates contain 1.8 g of protein per 100 g.
• Tamarind has 62.5 g of carbohydrates per 100 g.
• Dates have 75.0 g of carbohydrates per 100 g.