Edible parts
Dried tubers, as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1686 kJ / 403 kcal | 20% |
| Protein | 4.3 g | 9% |
| Carbohydrate | 45.7 g | 18% |
| Natural sugars | 16.1 g | 18% |
| Fat | 23.8 g | 34% |
| Saturated fat | 4 g | 20% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 11.7 g |
| Monounsaturated fat | 16.4 g |
| Polyunsaturated fat | 2.2 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 6 mg | 8% |
| Thiamin (B1) | 0.23 mg | 21% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin (B3) | 1.1 mg | 7% |
| Calcium | 48 mg | 6% |
| Iron | 3.2 mg | 23% |
| Potassium | 14 mg | 1% |
| Phosphorus | 210 mg | 30% |
| Sodium | 1 mg | — |
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Tigernuts (CoFID 2021 14-848). Nutrients the row does not report are left blank.
Prep notes
Dried tubers, as sold. Potassium (14 mg) is the figure given in the CoFID 2021 row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Tigernuts (Cyperus esculentus) is listed in Thrive’s plant atlas under nut-seed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Dried tubers, as sold.