Tiger Nuts (Chufa) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.0GI Low

Macronutrients

Calories400 kcal 20% DV

Protein4.6 g 9% DV

Carbohydrates43 g 16% DV

Fat24 g 31% DV

Fiber33 g 118% DV

Total sugars15 g no %DV*

Sodium8.0 mg 0% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C5.0 mg 6%

Vitamin D0.0 µg 0%

Vitamin E7.0 mg 47%

Vitamin K0.0 µg 0%

Thiamin B10.4 mg 33%

Riboflavin B20.1 mg 8%

Niacin B31.0 mg 6%

Vitamin B60.2 mg 12%

Folate B915 µg 4%

Vitamin B120.0 µg 0%

Calcium40 mg 3%

Iron3.5 mg 19%

Magnesium90 mg 21%

Phosphorus270 mg 22%

Potassium710 mg 15%

Zinc2.5 mg 23%

Selenium1.0 µg 2%

Common serving sizes

Serving	Weight
1 oz	28 g
1/4 cup	35 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Serum Iron — Iron supports hemoglobin and oxygen transport

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Best timing around exercise

Rest day snacks or 2+ hours pre-workout. Good energy but high fat slows digestion

More nuts

Brazil Nuts (Raw)Peanuts (Raw)Pistachios (Raw)Sacha Inchi Nuts Almonds (Raw)Baru Nut Peanuts (Roasted)Pistachios (Roasted)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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