Tiger Nuts vs Almonds: Calories and Nutrition Compared (2026)

Almonds are higher in protein at 21.1 g compared to 5 g in tiger nuts. Tiger nuts have fewer calories at 400 compared to 579 in almonds.

This comparison examines the nutritional differences between tiger nuts and almonds. Both foods offer unique benefits and can fit into various dietary preferences.

What Is the Difference Between Tiger Nuts and Almonds?

Tiger nuts are small tubers that are rich in fiber and healthy fats. They are often consumed as a snack or used in various recipes. Almonds are tree nuts known for their high protein and healthy fat content. They are commonly eaten raw, roasted, or used to make almond products.

Tiger Nuts vs Almonds: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of tiger nuts and almonds.

Nutrient (per 100 g)	Tiger nuts	Almonds (raw)
Calories	400 kcal	579 kcal
Protein	5 g	21.1 g
Carbs	60 g	21.6 g
Sugar	30 g	4.3 g
Fat	24 g	49.9 g
Fiber	33 g	12.5 g
Sodium	30 mg	1 mg

Which Is Better, Tiger Nuts or Almonds?

For weight loss: Tiger nuts have 400 calories, while almonds have 579 calories, making tiger nuts a lower-calorie option.

For muscle and protein: Almonds provide 21.1 g of protein, significantly more than the 5 g found in tiger nuts.

For low-carb or low-sugar: Tiger nuts contain 60 g of carbs and 30 g of sugar, while almonds have 21.6 g of carbs and 4.3 g of sugar, making almonds the lower-carb and lower-sugar choice.

How to Track Tiger nuts and Almonds Accurately

It's easy to misjudge portion sizes and macros when snacking on nuts. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational purposes and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g: Tiger nuts from Open Food Facts (aggregated plain entries), Almonds from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Almonds have 21.1 g of protein, while tiger nuts contain 5 g.

Which has fewer calories?

Tiger nuts have 400 calories, compared to 579 calories in almonds.

How much sugar is in tiger nuts?

Tiger nuts contain 30 g of sugar per 100 g.

What is the fiber content of almonds?

Almonds have 12.5 g of fiber per 100 g.

How much fat is in tiger nuts?

Tiger nuts contain 24 g of fat per 100 g.

What is the sodium level in almonds?

Almonds have 1 mg of sodium per 100 g.

Key Takeaways

• Tiger nuts have 400 calories.
• Almonds have 579 calories.
• Tiger nuts contain 5 g of protein.
• Almonds provide 21.1 g of protein.
• Tiger nuts have 60 g of carbs and 30 g of sugar.
• Almonds have 21.6 g of carbs and 4.3 g of sugar.