Tiger nuts offer a plethora of nutritional benefits, making them a valuable addition to a balanced diet. Whether consumed as a snack, added to cereals, or incorporated into various recipes, these small tubers provide a nutrient-dense option that supports overall health and well-being. As with any food, moderation is key, and consulting with a healthcare professional or nutritionist can help ensure that tiger nuts fit into your specific dietary needs.
Tiger nuts, often hailed as a superfood, are small tubers that have been consumed for centuries and are making a comeback in modern diets. These tiny, wrinkled tubers are not actually nuts but are the edible tubers of a sedge grass called Cyperus esculentus. Originating from Africa, tiger nuts have been a staple in the diet of various civilizations throughout history.
One of the key factors that make tiger nuts so appealing is their impressive nutritional profile. Let's take a closer look at the nutritional value of tiger nuts per 100g:
Calories: Tiger nuts are relatively low in calories, making them an excellent snack for those looking to manage their weight. One hundred grams of tiger nuts contain approximately 360 calories, providing a good energy boost without the risk of excessive calorie intake.
Protein: While tiger nuts are not a significant source of protein compared to meat or legumes, they still contribute to your daily protein intake. Per 100g, tiger nuts contain around 6g of protein, making them a valuable addition to a balanced diet.
Fat: Tiger nuts are rich in healthy fats, especially monounsaturated fats. These fats are heart-healthy and can help lower bad cholesterol levels. In 100g of tiger nuts, you'll find about 18g of fat, mostly composed of oleic acid, the same healthy fat found in olive oil.
Carbohydrates: The majority of tiger nut's nutritional value comes from carbohydrates, making them an excellent source of energy. Approximately 60g of the 100g serving consists of carbohydrates, with a significant portion being dietary fiber.
Dietary Fiber: Tiger nuts are an outstanding source of dietary fiber, crucial for maintaining digestive health. A 100g serving of tiger nuts provides approximately 10g of fiber, promoting a feeling of fullness and aiding in digestive regularity.
Vitamins and Minerals: Tiger nuts are rich in essential vitamins and minerals. They are a good source of vitamin E, an antioxidant that helps protect cells from damage. Additionally, tiger nuts contain significant amounts of potassium, magnesium, and phosphorus, contributing to bone health, muscle function, and electrolyte balance.
Iron: Tiger nuts are a noteworthy source of iron, an essential mineral for transporting oxygen in the blood. Consuming 100g of tiger nuts can contribute to meeting your daily iron requirements.
Resistant Starch: Tiger nuts contain resistant starch, a type of fiber that acts as a prebiotic, promoting the growth of beneficial gut bacteria. This can have positive effects on digestion and overall gut health.