Nuts
Kernel
In this catalog, tiger-nut “kernel” means the cleaned dried tuber body of Cyperus esculentus—not a shelled tree-nut meat. Dried chufa tastes sweet and coconut-almond-like with a hard crunch. Soak for horchata, snack dry, or mill for flour; there is no woody shell to crack. Keep cool and dry—moisture invites mould and souring. Good tubers are hard and sweet-smelling; soft, insect-eaten pieces fail. Botanically a tuber: label for cross-contact even when sold beside nuts.
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Characteristics
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 24 g
- Saturated Fat 4.95 g
- Trans Fat 0 g
- Monounsaturated Fat 16.1 g
- Polyunsaturated Fat 2.97 g
- Cholesterol 0 mg
- Sodium 5.17 mg
- Salt 0.01 g
- Total Carbohydrate 62 g
- Dietary Fibre 14 g
- Total Sugars 17 g
- Complex / starch 28 g
- Protein 4.5 g
- Water 7 g
- Energy 482 kcal
- Water 7 g
- Carbohydrates 62 g
- Protein 4.5 g
- Fat 24 g
- Saturated Fat 4.95 g
- Monounsaturated Fat 16.1 g
- Polyunsaturated Fat 2.97 g
- Omega-3 0.24 g
- Vitamins 76.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.18 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 1.77 mg
- Vitamin B5 — Pantothenic Acid 0.44 mg
- Vitamin B6 0.13 mg
- Vitamin B7 — Biotin 12.8 µg
- Vitamin B9 — Folate 33.8 µg
- Vitamin C 2 mg
- Vitamin E 4.12 mg
- Vitamin K 5.9 µg
- Minerals 309 mg
- Major Minerals 307 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.18 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 1.77 · vitamin-b5-pantothenic-acid: 0.44 · vitamin-b6: 0.13 · vitamin-b7-biotin: 12.8 · vitamin-b9-folate: 33.8 · vitamin-e: 4.12 · vitamin-k: 5.9 ·
Minerals
Tiger nut (chufa): a tuber, not a true nut—starchy-sweet with moderate fat.
History
Tiger nuts appear in ancient Egyptian food remains and records as a sweet tuber food.
Valencian chufa cultivation underpinned horchata de chufa traditions.
Spanish tiger-nut agriculture and horchata culture modernised around Valencia.
Gluten-free and dairy-free trends spread tiger-nut flour and milk globally.