What are the Nutritional Facts about Tiger Nuts?
December 31, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Tiger nuts are fiber-rich tubers packed with healthy fats, minerals, and antioxidants. Learn nutrition facts, health benefits, and how to eat tiger nuts.
Introduction
Tiger nuts, also known as chufa or earth almonds, are small underground tubers—not actual nuts. They have a mildly sweet, nutty taste and are naturally gluten-free. Tiger nuts are becoming popular in India for digestive health, energy, and as a healthy snack option. They are rich in fiber, healthy fats, and important minerals.
Tiger Nuts Nutritional Facts (Per 100 grams, dried)
| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Carbohydrates | 63 g |
| Protein | 6.0 g |
| Fat | 24 g |
| Dietary Fibre | 33 g |
| Natural Sugars | 19 g |
| Vitamin E | 7.4 mg |
| Potassium | 770 mg |
| Magnesium | 220 mg |
| Iron | 4.0 mg |
| Phosphorus | 300 mg |
Vitamins and Minerals in Tiger Nuts
Tiger nuts are rich in essential nutrients:
- Dietary Fibre – Improves digestion and gut health
- Vitamin E – Supports skin health and immunity
- Potassium – Helps control blood pressure
- Magnesium – Supports muscles and nerve function
- Iron – Helps prevent anaemia
- Phosphorus – Supports bone health
Health Benefits of Tiger Nuts
1. Excellent for Digestion
Very high fibre helps relieve constipation and supports gut health.
2. Supports Heart Health
Healthy fats and potassium help maintain healthy cholesterol levels.
3. Helps in Weight Management
Fibre keeps you full for longer and controls cravings.
4. Boosts Energy Naturally
Natural carbs provide steady energy.
5. Gluten-Free and Allergy-Friendly
Safe for people with gluten intolerance or nut allergies.
Are Tiger Nuts Good for Diabetes?
Yes, in moderation.
- High fibre helps slow sugar absorption
- Low glycaemic load when soaked or eaten whole
- Portion control is important due to calories
Tiger Nuts vs Almonds
| Feature | Tiger Nuts | Almonds |
|---|---|---|
| Gluten-Free | Yes | Yes |
| Fibre | Very High | Moderate |
| Fat | Moderate | High |
| Protein | Low | High |
| Digestion | Easy | Moderate |
Healthy Ways to Eat Tiger Nuts
- Soaked overnight and eaten raw
- Ground into tiger nut flour
- Used to make tiger nut milk
- Added to smoothies or porridge
- Used in healthy snacks and sweets
Who Should Be Careful?
- Eat in moderation due to high fibre
- Soak before eating to improve digestion
- Not suitable in large amounts for low-carb diets
Conclusion
Tiger nuts are a highly nutritious, fiber-rich food that supports digestion, heart health, and energy levels. They are gluten-free, easy to digest, and suitable for most people when eaten in moderation.