Tiger nuts have 33 g fiber per 100 g – one of the highest among any food. Despite the name, they are tubers not nuts, with 43.3 g carbs and only 23.6 g fat per 100 g. At 400 kcal per 100 g, they are less calorie-dense than true nuts. Weigh rather than counting — sizes vary widely.
How should I track Tiger nuts?
Tiger nuts is high in fiber. Nuts like Tiger nuts are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.