Answer: Unfortunately, tiger nuts are not keto-friendly. With a high carbohydrate content, they are unsuitable for those following a Keto diet.
Despite their nutritious profile, tiger nuts would throw you out of ketosis because of their high carbohydrate concentration:
- High carbohydrate content: Tiger nuts carry a whopping 76.31g of total carbohydrates per 100g. This is far beyond the keto guidelines which advise keeping your daily net carb intake to between 20–50g.
- Low dietary fiber: While tiger nuts do contain some dietary fiber (2.7g per 100g), it is not enough to significantly reduce the net carb amount, making it a less than ideal choice for a keto diet.
- Rich in calories: With 364 kcal per 100g, tiger nuts are quite calorie-dense. While the keto diet is not strictly about calorie counting, it’s important to keep track of your caloric intake to avoid unwanted weight gain.
- Low fat content: Tiger nuts contain just 0.98g of total fat per 100g, which is not suitable for a high fat, low carb keto diet.
While tiger nuts may not be suitable for the ketogenic diet, they are still packed with nutrients and could be a healthy addition to other balanced diets. Remember, it’s essential to tailor your food choices to your specific dietary needs and health goals.
- Amount Per ServingCalories364
- % Daily Value *
- Total Fat
- Saturated Fat 0.16g 1%
- Cholesterol 0mg 0%
- Sodium 2mg 1%
- Potassium 107mg 4%
- Total Carbohydrate
- Dietary Fiber 2.7g 11%
- Sugars 0.27g
- Protein 10.33g 21%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.