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Tigernut flour Calories
Gluten-free, high in fiber, naturally sweet, source of vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Tigernut flour (20 g) has 90 calories. That works out to 450 calories per 100 g. It contains 12.6 g of carbs, 0.9 g of protein, 4.6 g of fat and 6.6 g of fiber. Its 0.1 mg of B1 covers 8% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tigernut flour Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
90
KCAL / 20G
Carbs
12.6g
· 5% DV
Protein
0.9g
· 2% DV
Fat
4.6g
· 6% DV
Fiber
6.6g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 4% · Fat 43%
Tigernut flour nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 6.6 g | 24% |
| Protein | 0.9 g | 2% |
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 2 Tablespoons of Tigernut flour?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 90 kcal |
| 1 tablespoon (small) | 10 g | 45 kcal |
| 1 tablespoon (thick) | 12 g | 54 kcal |
| 3 tablespoon (large) | 30 g | 135 kcal |
| 1 serving (medium) | 30 g | 135 kcal |
| ½ cup (small) | 50 g | 225 kcal |
| 100 g | 100 g | 450 kcal |
| 1 cup (medium) | 100 g | 450 kcal |
| 1 pack (large) | 250 g | 1125 kcal |
Calculated from 450 calories per 100 g.
Frequently Asked Questions About Tigernut flour
What is tigernut flour made from?
Tigernut flour is made by drying and grinding tigernuts, which are small edible tubers rather than tree nuts. It has a naturally sweet, slightly earthy flavour, so it can add both taste and texture to recipes.
How do you bake with tigernut flour?
Use tigernut flour in cookies, cakes, pancakes, or as part of a flour blend. It absorbs moisture and has no gluten, so follow a recipe designed for it or replace only part of the flour in a familiar recipe.
Can you substitute tigernut flour for all-purpose flour?
Usually not cup for cup in a standard recipe. Tigernut flour does not form a gluten network and its high fibre content affects moisture and texture; replacing some of the all-purpose flour is a more reliable starting point.
Does tigernut flour taste like almonds?
No, tigernut flour does not taste exactly like almonds. It is naturally sweeter and more earthy, with a mild nutty note, so baked goods made with it may need less added sweetener than you would expect from a more neutral flour.
Is tigernut flour actually a nut?
No, tigernuts are tubers, and tigernut flour is not made from tree nuts. However, a product can still be exposed to nuts during manufacturing, so people with a serious allergy should check the product’s allergen information.
Does tigernut flour need more liquid in a recipe?
Often, yes: tigernut flour can absorb more moisture than some conventional flours because it is high in fibre. Add liquid gradually and judge the batter or dough by its consistency rather than assuming a direct flour swap will behave the same way.
Can you make bread with tigernut flour?
Yes, but bread made with tigernut flour alone will not have the stretchy, airy structure of wheat bread. Use a recipe that includes suitable binding ingredients or combine it with other flours for a more cohesive loaf.
Can you make tigernut milk from tigernut flour?
Yes, you can blend tigernut flour with water and strain it for a quick drink, though the result may differ from traditional horchata de chufa made by soaking and blending whole tigernuts. Adjust the water to get the consistency you like.
How should you store tigernut flour?
Store tigernut flour in a tightly sealed container in a cool, dry place, away from heat and moisture. If your kitchen is warm or humid, refrigerate the opened flour and keep it sealed to help preserve its quality.
Can tigernut flour cause bloating?
Yes, eating a large amount of tigernut flour may cause gas or bloating in some people because it is high in fibre. If you are not used to fibre-rich foods, start with a small serving and drink enough fluids.
Tigernut flour Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B6
0.06mg · 4% DV
Vitamin E
0.5mg · 3% DV
B5
0.14mg · 3% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.06mg · 7% DV
Phosphorus
42mg · 6% DV
Magnesium
22mg · 5% DV
Potassium ⭐
120mg · 4% DV
Sodium
3mg · 0% DV
Tigernut flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tigernut flour
To burn the 90 calories in 2 tablespoon (medium) (20 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 Tigernut flour?
Tigernut flour is made by drying and grinding the small underground tubers of the chufa plant. Despite its name, tigernuts are not tree nuts. The flour is especially associated with Spain, where chufa is also used to make the milky drink horchata de chufa, and it is now used in gluten-free cooking elsewhere too.
Mildly sweet and a little earthy, it works well stirred into porridge or smoothies, or used in biscuits and cakes. It is notably high in fibre, with 33 g per 100 g. Since it contains no gluten and can make baked goods dense, combine it with other flours when you want a lighter crumb.
How Nutritious Is Tigernut flour?
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 Tigernut flour 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 Tigernut flour Contain Allergens?
No known major allergens
Which Diets Is Tigernut flour 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
Tigernut flour Fat Profile
SATURATED
1.04g
MONOUNSATURATED
2.7g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.