Tiger nuts—also called chufa, earth almonds, or yellow nutsedge tubers—are small, chewy root vegetables (not actually nuts ) that grow underground. They’ve been enjoyed for centuries in Africa, the Mediterranean, and parts of the Middle East.

Description & characteristics

Small, round to oval tubers with a wrinkled brown skin

Naturally sweet, nutty flavor (similar to almonds or coconut)

Crunchy when raw, chewy when dried, and soft when soaked

Nutritional value

Rich in dietary fiber (great for digestion)

Good source of healthy fats, especially oleic acid

Contains vitamin E, iron, magnesium, and potassium

Naturally gluten-free, lactose-free, and nut-free

Uses

Eaten raw, dried, or soaked

Blended to make tiger nut milk (popular as horchata de chufa)

Ground into flour for baking

Used in snacks, cereals, and traditional remedies

Health benefits

Supports digestive health

Helps maintain heart health

Provides natural energy

Suitable for people with nut allergies