1 serving (28 grams) contains 140 calories, 1.1 grams of protein, 6.7 grams of fat, and 17.6 grams of carbohydrates.
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Nutrition Information
Calories |
1186.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.9 g | 72% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 33.2 mg | 1% | |
| Total Carbohydrates | 149.5 g | 54% | |
| Dietary Fiber | 23.7 g | 84% | |
| Sugars | 42.7 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 166.1 mg | 12% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 949.2 mg | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Tiger nuts
Tiger nuts, also known as earth almonds, are small tubers originating from Northern Africa and widely used in Mediterranean and West African cuisines. These nut-like tubers are not actually nuts, making them a popular alternative for those with nut allergies. Tiger nuts are a rich source of prebiotic fiber and contain a good balance of macronutrients, including healthy fats, carbohydrates, and a moderate amount of protein. They are also packed with essential vitamins and minerals such as magnesium, iron, and potassium, supporting overall health. Tiger nuts are slightly sweet and chewy when raw and can be roasted, ground into flour, or used to make a dairy-free milk alternative.
Health Benefits
- Tiger nuts are rich in dietary fiber, providing approximately 10 grams per 100 grams, which supports digestive health and a healthy gut microbiome.
- They are a source of magnesium, with about 17% of the Recommended Daily Intake (RDI) per 100 grams, promoting muscle and nerve function.
- Tiger nuts are high in healthy monounsaturated fats, which support heart health by maintaining healthy cholesterol levels.
- They contain iron, contributing to improved oxygen transport and energy production in the body.
- The potassium content, about 429 mg per 100 grams, helps regulate blood pressure and maintains fluid balance.
Dietary Considerations
Selection and Storage
Store tiger nuts in a cool, dry place in an airtight container to maintain freshness. Soaking them overnight improves texture and makes them easier to eat.
Common Questions About Tiger nuts Nutrition
Are tiger nuts high in protein?
Tiger nuts are relatively low in protein compared to other nuts, offering about 2 grams of protein per 1-ounce (28-gram) serving. They are more valued for their fiber, healthy fats, and micronutrients than as a protein source.
Can I eat tiger nuts on a keto diet?
Tiger nuts are typically not suitable for a strict keto diet due to their carbohydrate content. A 1-ounce (28-gram) serving contains around 19 grams of carbs, including 10 grams of fiber, making the net carbs around 9 grams, which may be too high for many keto dieters.
What are the health benefits of tiger nuts?
Tiger nuts are rich in fiber, which supports digestive health, and contain healthy fats, vitamin E, and minerals like magnesium and potassium. They may help regulate blood sugar levels and contain antioxidants that promote overall health. However, individuals with sensitive digestive systems should consume them in moderation as the high fiber content can cause bloating or gas.
How many tiger nuts should I eat per day?
A serving size of tiger nuts is typically about 1 ounce (28 grams), which is roughly a small handful. This portion provides a good balance of nutrients like fiber and healthy fats without overloading on carbohydrates or calories, especially when considering dietary goals.
How do tiger nuts compare to almonds or other nuts?
Compared to almonds, tiger nuts are lower in protein and calories but significantly higher in fiber, with 10 grams per ounce compared to about 3.5 grams in almonds. Unlike nuts, tiger nuts are tubers, making them naturally nut-free and an excellent option for those with nut allergies. Their flavor is sweeter and earthier, and they can be eaten raw or made into products like horchata.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
