Tigernut milk

Beverage

Item Rating: 80/100

1 serving (240 grams) contains 120 calories, 1.0 grams of protein, 3.5 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		120
% Daily Value*
Total Fat		3.5 g	4%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		50.0 mg	2%
Total Carbohydrates		20.0 g	7%
	Dietary Fiber	2.0 g	7%
	Sugars	10.0 g
protein		1.0 g	2%
Vitamin D		0 mcg	0%
Calcium		20.0 mg	1%
Iron		0.5 mg	2%
Potassium		150 mg	3%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 31 cal (27.3%)

Protein: 4 cal (3.5%)

Carbs: 80 cal (69.3%)

About Tigernut milk

Tigernut milk, also known as 'horchata de chufa,' originates from Spain and is particularly popular in Valencian cuisine. It is made by blending water with ground tigernuts, which are small tubers, not actual nuts. This creamy, plant-based milk alternative is naturally sweet and has a nutty flavor. Tigernut milk is rich in fiber, healthy fats, and essential nutrients like iron, potassium, and magnesium. It is also a non-dairy option, making it suitable for individuals with lactose intolerance. Naturally low in allergens, tigernut milk provides a nutrient-dense, vegan-friendly alternative to traditional dairy milk and other plant-based milks.

Health Benefits

• High in fiber, which supports healthy digestion and promotes gut health.
• Contains magnesium, which is essential for muscle function and bone health.
• Rich in iron, a key mineral that helps in preventing anemia by supporting red blood cell production.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, gluten-free, lactose-free

Not suitable for: Individuals with tigernut sensitivity

Selection and Storage

Refrigerate tigernut milk in an airtight container and consume within 3-5 days. Shake well before use as natural separation may occur.

Common Questions About Tigernut milk Nutrition

Is tigernut milk high in protein?

Tigernut milk is relatively low in protein, containing approximately 1-2 grams of protein per 8-ounce serving. While it is not a significant source of protein compared to options like cow’s milk or soy milk, it does offer other nutrients such as healthy fats and fiber.

Can I drink tigernut milk on a keto diet?

Tigernut milk can fit into a keto diet depending on the specific brand and preparation method. Homemade versions or unsweetened varieties typically have around 4-5 grams of net carbs per cup, but sweetened versions might exceed keto-friendly carb limits. Always check the label for carbohydrate content.

What are the health benefits of tigernut milk?

Tigernut milk is high in resistant starch, a type of fiber that supports gut health, and is a source of healthy monounsaturated fats which may benefit heart health. Additionally, it contains important nutrients like magnesium, iron, and vitamin E. However, commercial varieties may contain added sugar, so reading labels is important.

How much tigernut milk should I consume daily?

A serving size of tigernut milk is typically one cup (8 ounces). For healthy adults, drinking one cup per day as part of a balanced diet is a sensible amount. If you are monitoring calorie or carb intake, make sure to account for its approximately 120-150 calories per serving, depending on the brand or recipe.

How does tigernut milk compare to almond milk?

Tigernut milk is naturally sweeter and has a higher fiber content compared to almond milk. While almond milk is generally lower in calories (30-50 calories per cup for unsweetened varieties), tigernut milk contains more natural starch and around 120-150 calories per cup due to its carbohydrate content. Both options are dairy-free and suitable for vegan diets.

Data Sources & Scientific References