Nuts
In Shell
In-shell tiger nut is the sweet tuber of Cyperus esculentus, also called chufa—not a true tree nut sold still protected by its hard shell for longer storage and table cracking. Shells slow oxygen and light, often keeping kernels fresher than poorly stored shelled nuts. Guests crack their own for interactive snacking; bakers shell ahead for control. Flavour once opened should be sweet, coconut-almond-like, and crunchy when dried. Origin: likely Africa/Mediterranean with ancient Egyptian and Iberian use. Process: soak dried tubers for drinks; mill for flour; not shelled like tree nuts. Store cool and dry; discard nuts with holes, mould, or a dusty rattle. Botanically a tuber—important for allergy communication even when sold beside nuts. Allergen: not a tree nut botanically but label for cross-contact and personal allergy histories. Provide a bowl for shell waste so fragments do not migrate into desserts. Use a proper cracker on very hard shells to avoid smashing kernels to dust.
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Characteristics
Preparations
Traits
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 16.7 g
- Saturated Fat 3.43 g
- Trans Fat 0 g
- Monounsaturated Fat 11.2 g
- Polyunsaturated Fat 2.06 g
- Cholesterol 0 mg
- Sodium 5.05 mg
- Salt 0.01 g
- Total Carbohydrate 65.7 g
- Dietary Fibre 8.08 g
- Total Sugars 3.77 g
- Complex / starch 4.79 g
- Protein 3.13 g
- Water 10.5 g
- Energy 425 kcal
- Water 10.5 g
- Carbohydrates 65.7 g
- Protein 3.13 g
- Fat 16.7 g
- Saturated Fat 3.43 g
- Monounsaturated Fat 11.2 g
- Polyunsaturated Fat 2.06 g
- Omega-3 0.16 g
- Vitamins 91.7 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.23 mg
- Vitamin B2 — Riboflavin 0.17 mg
- Vitamin B3 — Niacin 2.28 mg
- Vitamin B5 — Pantothenic Acid 0.56 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 16.6 µg
- Vitamin B9 — Folate 44 µg
- Vitamin C 2 mg
- Vitamin E 5.4 mg
- Vitamin K 5.3 µg
- Minerals 359 mg
- Major Minerals 357 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.23 · vitamin-b2-riboflavin: 0.17 · vitamin-b3-niacin: 2.28 · vitamin-b5-pantothenic-acid: 0.56 · vitamin-b6: 0.17 · vitamin-b7-biotin: 16.6 · vitamin-b9-folate: 44 · vitamin-e: 5.4 · vitamin-k: 5.3 ·
Minerals
Shell is largely mineral; edible value is minimal except as calcium source when finely prepared.
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.