Nuts

Tiger Nut

Tiger nut, or chufa, is the sweet tuber of the sedge Cyperus esculentus—not a tree nut— with deep roots in ancient Egyptian food and Valencian agriculture. Dried tubers crunch with a coconut-almond sweetness and enough oil to press or to enrich horchata de chufa, West African snacks, gluten-free flours, and dairy-free milks. There is no woody shell to crack; cooks soak whole dried tubers for drinks or mill them for flour. Moisture is the enemy—damp chufa moulds and sours. Good dried stock is hard, sweet, and clean-smelling; soft, insect-eaten, or fermented tubers fail. Sold beside nuts in some markets, it still needs clear allergy communication as a tuber with possible cross-contact. Store cool and dry; soak only what you will process.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Butter

Flour

Kernel

Meal

Oil

Paste

Shell

Skin

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Chufa

Cyperus esculentus

African Tiger Nut

Valencian

Spanish Tiger Nut

Characteristics

Preparations

BlanchedChilledChoppedDicedDriedFreshFrozenGroundHalvedPowderRawRoastedSaltedSlicedSliveredSmokedToastedWhole

Provenance

BiodynamicDry RoastedExport CertifiedFair TradeHeirloomLightly SaltedNon-GMOOrganicPesticide FreeRawRegenerativeSingle OriginSteam PasteurizedUnsalted

Sources

Indoor FarmedOutdoor FarmedPlantationWild

Traits

ChewyCrispEarthyMildNuttySweet

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 557

Amount per 100 g

Total Fat 52.8 g
Saturated Fat 6.55 g
Trans Fat 0 g
Monounsaturated Fat 29.7 g
Polyunsaturated Fat 13.3 g
Cholesterol 0 mg
Sodium 4.77 mg
Salt 0.01 g
Total Carbohydrate 18.4 g
Dietary Fibre 8.19 g
Total Sugars 3.81 g
Complex / starch 4.85 g
Protein 17.4 g
Water 3.74 g

Detailed nutrients

Energy 557 kcal
Water 3.74 g
Carbohydrates 18.4 g
- Sugars 3.81 g
  - Monosaccharides 2.66 g
  - Disaccharides 1.14 g
- Starch 4.85 g
  - Amylose 1.21 g
  - Amylopectin 3.64 g
  - Digestible Starch 4.12 g
  - Resistant Starch 0.49 g
- Fibre 8.19 g
  - Soluble Fibre 2.87 g
  - Insoluble Fibre 5.32 g
Protein 17.4 g
- Plant Protein 16.6 g
Fat 52.8 g
- Saturated Fat 6.55 g
- Monounsaturated Fat 29.7 g
- Polyunsaturated Fat 13.3 g
  - Omega-3 1.33 g
  - Omega-6 6.67 g
Vitamins 82.2 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.19 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 1.85 mg
- Vitamin B5 — Pantothenic Acid 0.46 mg
- Vitamin B6 0.14 mg
- Vitamin B7 — Biotin 13.4 µg
- Vitamin B9 — Folate 35.4 µg
- Vitamin C 2 mg
- Vitamin E 4.32 mg
- Vitamin K 4.3 µg
Minerals 259 mg
- Major Minerals 251 mg
  - Calcium 63 mg
  - Sodium 4.77 mg
  - Potassium 183 mg
- Trace Minerals 8.1 mg
  - Iron 0.8 mg
  - Zinc 2.3 mg
  - Iodine 5 µg
Salt 0.01 g
- Sodium Chloride 0.01 g

Vitamins

vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.19 · vitamin-b2-riboflavin: 0.14 · vitamin-b3-niacin: 1.85 · vitamin-b5-pantothenic-acid: 0.46 · vitamin-b6: 0.14 · vitamin-b7-biotin: 13.4 · vitamin-b9-folate: 35.4 · vitamin-e: 4.32 · vitamin-k: 4.3 ·

Minerals

Sodium: 4.77 · Potassium: 183 · Calcium: 63 · Iron: 0.8 · Zinc: 2.3 · Iodine: 5 ·

Nuts pack energy-dense oils, plant protein, and fibre; sodium stays low until salted.

In the kitchen

Culinary partners and combinations that usually underperform with Tiger Nut.

Pairs well with

Classic and complementary matches

Almond
CinnamonSpanish drinks
Honey
Lemon
MilkHorchata de chufa
Sugar

Usually avoid with

Often clash in flavour or tradition

History

2000 BCEEG

Tiger nuts appear in ancient Egyptian food remains and records as a sweet tuber food.

1200ES

Valencian chufa cultivation underpinned horchata de chufa traditions.

1900ES

Spanish tiger-nut agriculture and horchata culture modernised around Valencia.

2010

Gluten-free and dairy-free trends spread tiger-nut flour and milk globally.