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Tiger nuts Calories
Rich in fiber, vitamin E, magnesium, and potassium
CALORIES
GI
POTASSIUM
FIBER
Tiger nuts Nutrition Facts
Selected: 100 g
400
KCAL / 100G
Carbs
49g
· 46%
Protein
4.2g
· 4%
Fat
24g
· 50%
Fiber
33g
Tiger nuts Vitamins & Minerals
Vitamins
Vitamin E
8mg · 53% DV
B6
0.3mg · 18% DV
B1
0.2mg · 17% DV
B3
1.8mg · 11% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
230mg · 33% DV
Iron
4mg · 22% DV
Magnesium
90mg · 21% 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
4.5g
MONOUNSATURATED
17.5g
POLYUNSATURATED
7.6g
Omega 6:3 ratio 75:1
Above the ideal 4:1 (75:1).
Foods Similar to Tiger nuts
Tiger nuts — Frequently Asked Questions
How many calories and how much fiber do tiger nuts have?
Tiger nuts provide 400 calories and 33 g of fiber per 100 g. The same amount contains 4.2 g of protein, 49 g of carbohydrates, and 24 g of fat.
Are tiger nuts low glycemic?
Yes. Tiger nuts have a glycemic index of 35, which is considered low. They are also compatible with vegan, gluten-free, Paleo, and Mediterranean eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.