Calories in tigernuts: 403 kcal per 100 g

Q: How many calories are in a portion of tigernuts?

A typical portion (30 g, a small handful) gives 121 kcal. Per 100 g the figure is 403 kcal.

Q: Is tigernuts high in phosphorus?

Yes. Tigernuts have 210 mg phosphorus per 100 g, 30 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals do tigernuts have most of?

By share of the daily reference intake: phosphorus (210 mg, 30 %), iron (3.2 mg, 23 %) and thiamin (0.23 mg, 21 %) per 100 g.

Q: Are tigernuts high in fibre?

Yes. 11.7 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.

What’s in a 30 g handful

About a third of a handful is carbohydrate, 4.8 g of it sugars and 8.9 g starch.

7.1 gFat

1.3 gProtein

13.7 gCarbohydrate

3.5 gFibre

2.6 gWater

1.8 gMinerals and the rest

7.1 gFat
1.3 gProtein
13.7 gCarbohydrate
3.5 gFibre
2.6 gWater
1.8 gMinerals and the rest

Below average for nuts and seeds

Tigernuts are 403 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Tigernuts403

Nuts and seeds average522

High in fibre

11.7 g of fibre per 100 g; the UK “high fibre” line is 6 g.

Fibre, per handful3.5 g

Protein, per handful1.3 g

Vitamins and minerals in tigernuts

One of the 11 reach the “high in” level: phosphorus.

9 %

Phosphorus

63 mg in a 30 g handful

28th of 38 nuts and seeds

Phosphorus contributes to normal energy-yielding metabolism and to the maintenance of normal bones and teeth.

Iron0.96 mg6.9 %

Thiamin (vitamin B1)0.07 mg6.3 %

Niacin (vitamin B3)0.54 mg3.4 %

Vitamin C1.8 mg2.3 %

Riboflavin (vitamin B2)0.03 mg2.1 %

None recorded

Vitamin A
Vitamin D
Vitamin B12

Show all 11 with amounts

Phosphorus63 mg, 9 %

Iron0.96 mg, 6.9 %

Thiamin (vitamin B1)0.07 mg, 6.3 %

Niacin (vitamin B3)0.54 mg, 3.4 %

Vitamin C1.8 mg, 2.3 %

Riboflavin (vitamin B2)0.03 mg, 2.1 %

Calcium14.4 mg, 1.8 %

Potassium4.2 mg, <1 %

Vitamin Anone recorded

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What tigernuts don’t give you. And where to find it.

No recorded vitamin D, vitamin A or vitamin B12.

Vitamin D

0mgin tigernuts

Find it inBloater, grilled500 % per 100 g

Vitamin A

0mgin tigernuts

Find it inLiver, calf, fried3152 % per 100 g

Vitamin B12

0mgin tigernuts

Find it inLiver, ox, raw4400 % per 100 g

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0.075 mgSelenium, 136 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Tigernuts against other nuts and seeds

Per 100 g, sesame seeds have the most phosphorus in this comparison, followed by peanuts (kernel only, plain, unsalted).

720mg

430mg

380mg

310mg

210mg

130mg

Sesame seeds+510 mg

Peanuts, kernel only, plain, unsalted+220 mg

Walnuts, kernel only+170 mg

Pecan nuts, kernel only+100 mg

Tigernutsthis page

Marzipan, white and yellow, retail−80 mg

All values per 100 g, from the same dataset. Differences are against tigernuts.

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Questions about tigernuts

What the numbers say to the questions people actually search.

How many calories are in a portion of tigernuts?

A typical portion (30 g, a small handful) gives 121 kcal. Per 100 g the figure is 403 kcal.

Is tigernuts high in phosphorus?

Yes. Tigernuts have 210 mg phosphorus per 100 g, 30 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do tigernuts have most of?

By share of the daily reference intake: phosphorus (210 mg, 30 %), iron (3.2 mg, 23 %) and thiamin (0.23 mg, 21 %) per 100 g.

Are tigernuts high in fibre?

Yes. 11.7 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-848, Tigernuts, published by Public Health England under the Open Government Licence v3.0. Main data references: Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Mixed Nuts). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.