The Rich Tiger Nut (Cyperus esculentus)

Tiger nuts are also known as chufa nuts or earth almonds. They are small root vegetables (also called tubers). The presence of stripes on their exteriors gives them the name tiger nuts. Tiger nuts are the size of chickpeas with a slightly sweet and coconut-like flavour. They are starchy and fibrous and a little hard to chew. They were first cultivated in Egypt, then later spread to other parts of the world.

Tiger nuts comes in three different varieties, they are brown, black and yellow. Tiger nuts can be eaten fresh, boiled, roasted, dried and juiced.

Health Benefits

  • Rich in antioxidants. Tiger nuts help to get rid of free radicals in the body that can cause many harmful diseases.
  • May reduce blood sugar. The fibre in the nuts slows down the absorption of sugar in the intestines. Tiger nuts also have high contents of arginine, and amino acid that stimulates insulin sensitivity.
  •  May improve heart disease – Tiger nuts contain high amounts of MUFAs (monounsaturated fatty acid). MUFAs are known to reduce bad cholesterol levels (LDL) and raise good cholesterol (HDL) levels in the body. This eventually lowers your risk of heart disease and stroke.
  • Act as an Aphrodisiac – Historically, tiger nuts have been used as an aphrodisiac to boost libido. These are especially popular among African men, who have been consuming tiger nuts for generations to improve their sperm count and treat erectile dysfunction.
  •  May boost immune system.
  •  May aid weight loss.
  • Lower risk of cancer (contains antioxidant and phenolic compound).
  • Promotes bone health .Tiger nuts contains 80% of daily needed calcium for the body.
  • Aid digestion .Tiger nuts also contain certain enzymes, such as lipases, amylases, and catalases, which help in breaking down foods in the stomach and relieve flatulence, diarrhoea, or indigestion.

Nutritional Benefits

  • Carbohydrates
  • Protein
  • Fiber
  • Magnesium
  • Potassium
  • VitaminC, and B6
  • Fat
  • Iron
  • Zinc
  • Calorie
  • Omega 6 fatty acid       
  • Oleic Acid (omega 9 fatty acid)


People with digestive issues such as IBS or sensitivities to high-fiber foods might experience some gas, bloating, cramping, or diarrhoea if you eat too many tiger nuts. Raw tiger nuts are also higher in anti-nutrients like phytates, oxalates, saponins, and tannins that may reduce the amount of vitamins and minerals your gut can absorb.


Tiger Nuts should be roasted for better absorption. You can also soak them, boil them, or toast them to increase their nutritional impact.


  • Six Emerging Health Benefits of Tiger Nuts By Alina Petre, MS, RD (NL) — Medically reviewed by Amy Richter, RD, Nutrition — Updated on January 6, 2022
  • Six Amazing Health Benefits of Tiger Nuts. Reviewed by Thais Tisatto, BHSc November 30, 2022 By Ravi Teja Tadimalla, Professional Certificate In Food, Nutrition & Health.
  • Tiger Nut Nutrition and Health Benefits. Published on April 22, 2022 by Michelle Blackwood, RN.
  • Nine Ways To Eat Tiger Nuts, The Fiber- Filled Super food That Belongs To Pantry By Stephanie Eckelkampe Updated Jan 21, 2021.
  • Tiger Nuts: Weight Loss, Anti-Ageing And Many More Health Benefits By Doctor NDTv, May 27, 2018.

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