What is Tiger Nuts?
Tiger nuts (actually small tubers) provide exceptional prebiotic fiber from resistant starch that feeds beneficial gut bacteria, along with heart-healthy oleic acid and minerals for digestive and metabolic health.
Key Highlights
- Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
- Resistant starch improves insulin sensitivity and supports healthy blood sugar
- Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
- High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Tiger Nuts Nutrition Facts
Nutrition values per 28 g (28g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 120 | - |
| Total Fat | 7g | 9% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 19g | 7% |
| Dietary Fiber | 10g | 36% |
| Sugars | 0g | - |
| Protein | 2g | 4% |
| Vitamins | ||
| Vitamin E | 2.8mg | 19% |
| Minerals | ||
| Iron | 1.4mg | 8% |
| Magnesium | 32mg | 8% |
| Potassium | 200mg | 4% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Tiger Nuts
Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
Resistant starch improves insulin sensitivity and supports healthy blood sugar
Resistant starch improves insulin sensitivity and supports healthy blood sugar
Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Tiger Nuts for Your Health Goals
Discover how Tiger Nuts can support your specific nutrition and health goals:
Tiger Nuts for Gut Health
Highest prebiotic fiber content feeds beneficial bacteria
Relevance: 9.5/10Tiger Nuts for Metabolic Health
Resistant starch improves insulin sensitivity
Relevance: 8.9/10Tiger Nuts for Heart Health
Oleic acid and fiber support cardiovascular health
Relevance: 8.7/10Tiger Nuts for Weight Loss
High fiber increases satiety and reduces appetite
Relevance: 8.4/10Tiger Nuts for Immune Health
Prebiotic fiber supports immune system via gut health
Relevance: 7.8/10Tiger Nuts for Energy
Resistant starch provides steady energy release
Relevance: 7.6/10Tiger Nuts for Health Conditions
See how Tiger Nuts fits into eating patterns for specific health conditions:
Tiger Nuts for Acid Reflux
Tiger Nuts can be part of a balanced diet for Acid Reflux.
NeutralTiger Nuts for Anxiety
Tiger Nuts can be part of a balanced diet for Anxiety.
NeutralTiger Nuts for Chronic Fatigue
Tiger Nuts can be part of a balanced diet for Chronic Fatigue.
NeutralTiger Nuts for Chronic Inflammation
Tiger Nuts can be part of a balanced diet for Chronic Inflammation.
NeutralTiger Nuts for High Blood Pressure
Tiger Nuts contains nutrients that can help manage High Blood Pressure.
RecommendedTiger Nuts for High Cholesterol
Tiger Nuts contains nutrients that can help manage High Cholesterol.
RecommendedTiger Nuts for Histamine Intolerance
Tiger Nuts can be part of a balanced diet for Histamine Intolerance.
NeutralTiger Nuts for Insulin Resistance
Tiger Nuts can be part of a balanced diet for Insulin Resistance.
NeutralTiger Nuts for Iron Deficiency
Tiger Nuts can be part of a balanced diet for Iron Deficiency.
NeutralTiger Nuts for Irritable Bowel Syndrome
Tiger Nuts contains nutrients that can help manage Irritable Bowel Syndrome.
RecommendedTiger Nuts for Muscle Cramps
Tiger Nuts can be part of a balanced diet for Muscle Cramps.
NeutralTiger Nuts for Osteoporosis
Tiger Nuts can be part of a balanced diet for Osteoporosis.
NeutralTiger Nuts for Type 2 Diabetes
Tiger Nuts contains nutrients that can help manage Type 2 Diabetes.
RecommendedCompare Tiger Nuts with Other Foods
Side-by-side nutrition comparisons to help you choose:
How to Select & Store Tiger Nuts
🏠 Storage Tips
- Store raw tiger nuts in cool, dry place for up to 1 year
- Once soaked, refrigerate and consume within 3 days
- Tiger nut flour should be refrigerated and used within 6 months
Best Ways to Eat Tiger Nuts
Quick Recipe Ideas
- Soak raw tiger nuts in water for 12-24 hours to soften before eating
- Blend soaked tiger nuts with water to make horchata de chufa (tiger nut milk)
- Use tiger nut flour in baking as grain-free, nut-free alternative
- Roast lightly for enhanced flavor and easier digestion
Track Tiger Nuts in Your Diet
Use Nutrivio to log Tiger Nuts and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
