Tiger Nut Flour: A Naturally Sweet, Nut-Free Superfood Flour

Tiger nut flour is a nutritious, gluten-free flour made by finely grinding dried tiger nuts—small, tuber-like root vegetables from the Cyperus esculentus plant. Despite the name, tiger nuts are not actually nuts, making this flour an excellent choice for people with nut allergies, gluten sensitivities, or those following paleo, vegan, or grain-free diets.

Rich in fiber, healthy fats, plant-based iron, and natural sweetness, tiger nut flour is a versatile ingredient that adds both nutrition and flavor to your favorite recipes.

What Is Tiger Nut Flour?

Tiger nuts, also known as earth almonds or chufa, are ancient tubers cultivated in North Africa and Spain for thousands of years. Once harvested and dried, the tiger nuts are milled into a fine, beige-colored flour with a sweet, nutty flavor reminiscent of almonds and coconut.

Because it's naturally sweet and nutrient-dense, tiger nut flour is popular in clean-eating recipes, raw desserts, and healthy baked goods.

Nutritional Profile (Per 100g Approx.)

• Calories: ~450 kcal

• Protein: ~6g

• Fat: ~24g (mostly monounsaturated fats)

• Carbohydrates: ~46g

• Fiber: ~30g

• Iron: ~3–4mg

• Magnesium: ~90mg

• Potassium: ~400mg

• Vitamin E: Present in small amounts

• Free from: Gluten, grains, dairy, and nuts

Health Benefits of Tiger Nut Flour

1. High in Resistant Starch & Fiber

Tiger nut flour is incredibly high in prebiotic fiber, especially resistant starch, which feeds the good bacteria in your gut, supports digestion, and helps manage blood sugar.

2. Nut-Free & Allergen-Friendly

Despite its name and taste, tiger nut flour is completely nut-free and safe for those with tree nut or peanut allergies. It’s also grain-free, dairy-free, and gluten-free.

3. Naturally Sweet

Its light sweetness reduces the need for added sugars, making it perfect for low-sugar or diabetic-friendly recipes.

4. Good Source of Healthy Fats

Contains mostly monounsaturated fats, which are heart-healthy and support overall wellness.

5. Rich in Essential Minerals

Tiger nut flour delivers iron, magnesium, and potassium, which are essential for energy, muscle function, and maintaining blood pressure.

Culinary Uses of Tiger Nut Flour

Tiger nut flour has a soft texture and naturally sweet, nutty flavor. It can be used in both raw and cooked recipes.

Popular Uses:

• Gluten-free baking: Muffins, cookies, pancakes, brownies

• Raw desserts: Bliss balls, bars, pie crusts

• Smoothies & breakfast bowls

• Paleo granola or snack bars

• Breading for meats or veggies

• Thickener for sauces and porridges

Baking Tips:

• Works well in combination with other flours like almond, coconut, or tapioca flour

• No need to add extra sugar in many recipes due to its natural sweetness

• Use eggs or flax eggs as binders, as it contains no gluten

How to Store

• Shelf Life: 6–12 months

• Storage: Keep in an airtight container in a cool, dry place or refrigerate for longer freshness

• Due to its fat content, refrigeration can help prevent rancidity

Who Should Use Tiger Nut Flour?

• People with gluten or nut allergies

• Paleo and AIP dieters

• Vegans and plant-based eaters

• Low-sugar and diabetic-friendly bakers

• Anyone looking to improve gut health naturally

Final Thoughts

Tiger nut flour is a superfood flour with an impressive nutritional profile, natural sweetness, and exceptional versatility. Whether you’re managing food sensitivities, baking grain-free treats, or simply looking for a wholesome alternative to refined flours, tiger nut flour checks all the boxes. With its unique flavor and health benefits, this ancient ingredient is a modern must-have in any health-focused kitchen.

For bulk orders and inquiries, visit Reveda - Tiger Nut Flour

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