№ 6 Tiger Nut Flour

Tiger Nut Flour

№ 6 Tiger Nut Flour

Remix
Ranking
#5

Net
Carbs
11g

Ratio to
White Flour
See blend below

Tiger nuts are not nuts at all. They are actually a small root vegetable (Cyperus esculentus) that originated in Egypt and have been cultivated for over 4,000 years as one of humanity’s oldest foods. Tiger nut flour is made by roasting tiger nuts and milling the roasted tubers into a fine powder, creating a naturally sweet, nutty-flavored flour that’s completely allergen-free.

Tiger nuts are edible tubers rich in magnesium for muscle and nerve function, zinc for immune support, vitamin E as a powerful antioxidant, and prebiotic fiber that specifically feeds beneficial gut bacteria. Prebiotic fiber is a type of indigestible fiber that passes through the small intestine and ferments in the colon, feeding the probiotics in our gut and promoting a healthy microbiome. The fat composition is 73% monounsaturated fat, primarily oleic acid, the same heart-healthy fat found in olive oil. Monounsaturated fats can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke.

Additionally, tiger nuts provide resistant starch, iron, phosphorus, and potassium, along with natural enzymes that aid digestion. The flour has a naturally sweet taste due to its natural sugars, making it an excellent substitute for traditional flours in desserts. However, the high level of carbohydrates (about 19 grams per quarter cup) keeps its remix ranking higher than #5.

Flavor Profile

It has a mild, nutty flavor and is slightly sweet.

GAP

Best Uses

You can use it to add a sweet crunchy texture to baked goods, cookies, pie crusts, brownies, pancakes, and puddings.  It can also can be used to thicken or flavor jams and ice cream.  On the savory side, you can add it to veggie burgers, black bean patties, meatloaf and make a roux for soups and stews.  

Tiger Nut Flour Buy

Blue info icon round with white italic i in the center
This root dates back 9,000 years.

Growing Region

World Map
Nutrition Facts
Serving Size 2 Tbsp. (28g)

Amount Per Serving
Calories 130 Calories from Fat 60
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat .5g
Monounsaturated Fat 5g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 14g 5%
Dietary Fiber 3g 12%
Total Sugars 5g
Protein 1g 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
blend icon
Tiger nut flour can be used by itself. It works best to blend with another alternative flour for the best baking results.