Tiger Nut (Chufa) Nutrition Facts, Vitamins and Benefits

Tiger Nut (Chufa) benefits and place in a balanced diet

• Tiger Nut (Chufa) provides 8.8 g of dietary fiber per 100 g. Fiber supports normal bowel function and can contribute to fullness as part of a balanced diet.
• Its potassium content is approximately 600 mg per 100 g. Potassium contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• It supplies about 90 mg of magnesium per 100 g. Magnesium contributes to normal energy metabolism and normal muscle function.
• With approximately 7.9 g of protein per 100 g, it can contribute to total daily protein intake. Protein supports the maintenance and growth of muscle mass.
• It contains about 3 mg of iron per 100 g. Iron contributes to normal red blood cell formation and oxygen transport; absorption from plant foods varies.
• No single food prevents or treats disease. The nutritional value of tiger nut (chufa) depends on portion size 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.

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.