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How Many Calories in Tiger nuts?

Tiger nuts contains 467 kcal per 100g, with 4.7g of protein, 50.5g of carbohydrates, and 20.9g of fat. Relatively high in calories, packing 467 kcal per 100g.

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UK nutrition data · FSA traffic lights · Reference Intakes

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Nutritional Overview

Tiger nuts is a nutrient-dense food rich in healthy fats, often eaten as a snack or ingredient. Per 100g serving, it provides 467 kcal of energy, 4.7g of protein, 50.5g of carbohydrates, and 20.9g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 20.9g per 100g (5.4g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

Each 100g serving contains 0.06g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

This is an energy-dense food at 467 kcal per 100g, largely due to its fat content (20.9g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Every 100g of Tiger nuts adds 467 kcal to your day. Our quick calorie counter keeps that running total accurate as you go.

Frequently Asked Questions

How many calories are in Tiger nuts?

Tiger nuts contains 467 kcal per 100g, which is approximately 23% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Tiger nuts high in fat?

Yes, according to FSA traffic-light guidelines, Tiger nuts is classified as high in fat with 20.9g per 100g (the threshold is 17.5g). Of this, 5.4g is saturated fat.

Is Tiger nuts low in salt?

Yes, Tiger nuts contains only 0.06g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Why is Tiger nuts so high in calories?

At 467 kcal per 100g, Tiger nuts is energy-dense, primarily due to its high fat content (20.9g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates.

Sources & References

Data source for this food

  1. Open Food Facts — manufacturer's official product page

General nutrition references

  1. British Nutrition Foundation — UK nutrition science and education
  2. USDA FoodData Central — US Department of Agriculture food composition database
  3. NHS Eat Well — UK National Health Service dietary guidance
  4. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  5. British Heart Foundation — heart-healthy eating advice and dietary guidance
  6. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

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