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Tiger nut (chufa)

Nutrition facts and calories in tiger nut, raw (Cyperus esculentus)

Check out the calories in chufa or tiger nut, as well as its nutritional properties. This small edible tuber contains a large amount of carbohydrates in the form of sugars and starch, as well as dietary fiber. Its consumption also contributes a good amount of fatty acids, in their great majority unsaturated and, to a lesser extent, vegetable protein. Excellent source of E vitamin and potassium.

Contents of the page

Choose an amount between 10 and 500 grams 100 g

Each 100 grams of Chufa, raw contains:

Nutritional composition
Carbohydrates
42.5 g
Fat
23.7 g
Fiber
17.4 g
Water
7.1 g
Proteins
6.1 g
Fats (lipids)
Fat (total lipids)23.74 g
Monounsaturated fatty acids16.4693 g
Polyunsaturated fatty acids2.20929 g
Saturated fatty acids4.01689 g
Cholesterol0 mg
Carbohydrates
Total Dietary Fiber17.4 g
Carbohydrates42.5402 g
Starch29.1495 g
Sugar14.71 g
Vitamins
A0 µgB10.23 mg
B20.1 mgB31.8 mg
B60.33 mgB9141 µg
B120 µgC6 mg
D0 µgE10 mg
Minerals
Calcium69.54 mgIron3.41 mg
Potassium519.2 mgMagnessium86.88 mg
Sodium37.63 mgPhosphorus232.225 mg
Zinc4.19 mg

Calories in 100 grams of Chufa, raw:

Energetic content

409 kcal

1705.77 kJ

Fat: 52.3%

Carbohydrates: 41.7%

Proteins: 6%

How many calories do I need per day? Your daily caloric1 and nutritive2 intake needs

Eating 100 grams of Chufa, raw you cover:
To burn these 409 Calories you can3...

About this application:

() Nutrition and energetic facts shown in this application have been calculated according to the published by the Spanish Agency of Health and Nutrition in the AESAN / BEDCA, Spanish Database of Food Composition v1.0 (2010). Keep in mind that the amount in grams of tiger nut (chufa) you choose refers to the edible part of this food.

(1) Daily Caloric Needs, DCN - Calorie requirements that we show here follows the established by FAO/WHO/UNU Expert Consultation on Human Energy Requirements. Although there are others, the FAO / WHO / UNU method is the most up-to-date.

(2) Nutrition scheme - The calculation of the necessary calories according to macronutrients follows a basic scheme of: 20% proteins; 30% fat; And 50% carbohydrates. That is, a standard generic ratio, but: Do you want to lose weight, or just the opposite? Or are you more interested in gaining muscle volume? This ratio will vary depending on each specific case and interest (see final note). And, moreover, it is best that you attend to quality rather than quantity, taking into account the nature of the nutrients contained in this food. Because it is not the same to obtain carbohydrates of glucose or fructose that of starch or polyols. Also not all fats are the same, we sholud not equate saturated fatty acids with unsaturated or hydrogenated (the unhealthy Trans fats). And something similar happens in the case of proteins, not all contain the same variety and quantity of essential amino acids, nor therefore have the same biological value.

(3) Caloric consumption - The calculation of energy consumption according to the activities is still established by the doctor Francisco Grande Covián.

() Remember: All this information has a purely orientative character. The best advice we can give you is that, to design your ideal diet, ask to doctors, dietitians and nutritionists.

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