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Tiger Nuts Calories
High in fiber, magnesium and vitamin E, naturally sweet, gluten-free
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tiger Nuts (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 18.9 g of carbs, 1.3 g of protein, 7.2 g of fat and 9.9 g of fiber. Its 4.5 mg of Vitamin E covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tiger Nuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
144
KCAL / 30G
Carbs
18.9g
· 7% DV
Protein
1.3g
· 3% DV
Fat
7.2g
· 9% DV
Fiber
9.9g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 4% · Fat 44%
Tiger Nuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 18.9 g | 7% |
| Fiber | 9.9 g | 35% |
| Protein | 1.3 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Tiger Nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 144 kcal |
| 1 tablespoon (chopped) | 8 g | 38 kcal |
| 1 serving (small) | 15 g | 72 kcal |
| 10 piece (small) | 20 g | 96 kcal |
| 20 piece (medium) | 40 g | 192 kcal |
| 1 serving (large) | 50 g | 240 kcal |
| 1 cup (whole) | 90 g | 432 kcal |
| 100 g | 100 g | 480 kcal |
| 1 pack (medium) | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Tiger Nuts
What are tiger nuts?
Tiger nuts are small edible tubers from a sedge plant, not true nuts. Also called chufa, they have a naturally sweet, earthy flavor and are eaten whole or made into flour and drinks.
How do you eat tiger nuts?
You can eat tiger nuts dried or soak them until they soften. They also work in smoothies, porridge, and baking; tiger nut flour and tiger nut milk are popular ways to use them.
What do tiger nuts taste like?
Tiger nuts taste mildly sweet and earthy, with a flavor often compared to almonds or coconut. Dried ones are quite firm and chewy, while soaking makes their texture softer and easier to bite.
Are tiger nuts actually nuts?
No. Tiger nuts are underground tubers, not tree nuts or peanuts, so the name is misleading. They are botanically unrelated to common nuts, though a person can still have an individual allergy to tiger nuts.
Do tiger nuts need to be soaked before eating?
No, soaking is optional, but it softens dried tiger nuts and makes them easier to chew. Soak them in clean water, drain them before eating, and keep the softened tubers refrigerated.
How do you make tiger nut milk?
To make tiger nut milk, soak the tubers until soft, blend them with fresh water, then strain the mixture. Refrigerate the drink and use it within a few days; it is also known as horchata de chufa.
Can you bake with tiger nut flour?
Yes, tiger nut flour can be used in baking, though its naturally sweet, nutty flavor and lack of gluten affect the result. It is often blended with other flours for a lighter texture in cakes and cookies.
How should you store tiger nuts?
Keep dried tiger nuts in an airtight container in a cool, dry place to protect them from moisture and pests. Refrigerate soaked tiger nuts and tiger nut milk, since their added moisture makes them spoil faster.
Are tiger nuts good for weight loss?
Tiger nuts’ fiber can help you feel full, but they do not cause weight loss on their own. They are naturally sweet and energy-dense, so mindful portions matter if you are managing your overall intake.
Can tiger nuts cause bloating?
Yes, eating a large amount of tiger nuts may cause gas or bloating because they are very high in fiber. If you are not used to high-fiber foods, start with a small serving and drink enough water.
Tiger Nuts Vitamins & Minerals
Vitamins
Vitamin E
4.5mg · 30% DV
B1
0.08mg · 7% DV
B5
0.15mg · 3% DV
Folate
10.5µg · 3% DV
Minerals
Manganese
0.36mg · 16% DV
Copper
0.12mg · 13% DV
Phosphorus
63mg · 9% DV
Magnesium
33mg · 8% DV
Potassium ⭐
180mg · 5% DV
Sodium
4.5mg · 0% DV
Tiger Nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tiger Nuts
To burn the 144 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tiger Nuts?
Despite the name, tiger nuts are not nuts: they are small, edible tubers from the chufa plant. They have a long association with Spain’s Valencia region, where they are ground and blended with water to make horchata de chufa, a cool, naturally sweet drink.
Elsewhere, tiger nuts are commonly sold dried and eaten as a chewy snack; soaking them first makes them softer. Their mild sweetness and firm, fibrous texture also work well chopped into porridge, yoghurt or trail mix. They are notably high in fibre and provide substantial energy, so a modest handful can be a satisfying snack. Pair them with fresh fruit or plain yoghurt to balance their sweetness.
How Nutritious Is Tiger Nuts?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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
1.56g
MONOUNSATURATED
4.56g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.