September–December in Turkey (approximate harvest period)Tiger Nut (Chufa) Nutrition Facts, Vitamins and Benefits
Tiger Nut (Chufa) (Cyperus esculentus) is included in the Topraktan Bilgiler vegetable library. Per 100 g it provides approximately 407 kcal and includes 90 mg magnesium, 8.8 g fiber, 600 mg potassium. Values can vary with variety, ripeness, growing conditions and preparation.
Tiger Nut (Chufa) benefits and place in a balanced diet
- A 100 g portion provides approximately 407 kcal; portion size and preparation affect total energy intake.
- Its approximately 26 g of water per 100 g contributes to total fluid intake.
- Its approximately 8.8 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
- About 50 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
- About 600 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
- About 90 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
- About 3 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
- No single food prevents or treats disease. The nutritional value of tiger nut (chufa) depends on portion size, variety, ripeness and the overall eating pattern.
Tiger Nut (Chufa) nutrition facts
The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 100 g reference serving.
| Nutrient | Per 100 g | 100 g serving |
|---|---|---|
| Core values and macronutrients | ||
| Energy | 407 kcal | 407 kcal |
| Water | 26 g | 26 g |
| Protein | 7.9 g | 7.9 g |
| Total fat | 29 g | 29 g |
| Monounsaturated fat | 18 g | 18 g |
| Carbohydrate | 43.3 g | 43.3 g |
| Dietary fiber | 8.8 g | 8.8 g |
| Total sugars | 13 g | 13 g |
| Starch | 29.9 g | 29.9 g |
| Ash | 2.1 g | 2.1 g |
| Cholesterol | 0 mg | 0 mg |
| Minerals | ||
| Calcium | 50 mg | 50 mg |
| Iron | 3 mg | 3 mg |
| Magnesium | 90 mg | 90 mg |
| Potassium | 600 mg | 600 mg |
| Vitamins and vitamin-like compounds | ||
| Vitamin C | 0 mg | 0 mg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin D | 0 µg | 0 µg |
| Types of sugar | ||
| Sucrose | 13 g | 13 g |
| Fatty-acid details | ||
| Trans fat | 0 g | 0 g |
How many calories are in Tiger Nut (Chufa)?
100 g (about 3.5 oz) provides approximately 407 kcal. A 100 g reference serving provides approximately 407 kcal. Values vary with variety, ripeness and preparation.
How to use Tiger Nut (Chufa) in the kitchen
Tiger Nut (Chufa) can be used raw when food-safe or prepared by steaming, roasting, sautéing, simmering or adding to soups and salads, depending on the ingredient.
Related vegetables
Direct USDA records are used where available; closest-profile entries are explicitly labelled and remain approximate. Blank fields mean that the source did not report a value. General information only; not medical advice. Primary composition reference: USDA FoodData Central.