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Tiger Nuts Calories
High in fiber, magnesium and vitamin E, naturally sweet, gluten-free
CALORIES
GI
POTASSIUM
FIBER
Tiger Nuts Nutrition Facts
Selected: 100 g
480
KCAL / 100G
Carbs
63g
· 52%
Protein
4.2g
· 3%
Fat
24g
· 45%
Fiber
33g
Tiger Nuts Vitamins & Minerals
Vitamins
Vitamin E
15mg · 100% DV
B1
0.25mg · 21% DV
B5
0.5mg · 10% DV
Folate
35µg · 9% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
210mg · 30% DV
Magnesium
110mg · 26% DV
Iron
4mg · 22% DV
Tiger Nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tiger Nuts Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tiger Nuts Contain Allergens?
No known major allergens
Which Diets Is Tiger Nuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tiger Nuts Fat Profile
SATURATED
5.2g
MONOUNSATURATED
15.2g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
Foods Similar to Tiger Nuts
Tiger Nuts — Frequently Asked Questions
How many calories are in tiger nuts?
Tiger nuts provide 480 calories per 100 g. The same serving contains 24 g of fat, 63 g of carbohydrates, and 33 g of fiber.
Are tiger nuts low glycemic?
Yes, tiger nuts have a glycemic index of 35, which is considered low. They also provide 33 g of fiber per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.