Tigernuts (Shelled, Raw)
Nuts & Seeds · Nuts
Raw shelled tigernuts are low FODMAP at 30 g, about fifteen pieces, according to the checked Monash entry. The 44 g serving is moderate and 52 g is high. The entry is specifically for the raw shelled food, so its amounts should not be used as volumes for a tigernut drink.
Serving sizes for tigernuts (shelled, raw)
Raw shelled tigernuts: 30 g low, 44 g moderate, 52 g high. Piece counts are approximate; drink volumes and flour weights are not verified by this entry.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 15 nuts | 30 g | GOS 0.07 g | |
| 22 nuts | 44 g | GOS 0.1 g | |
| 26 nuts | 52 g | GOS 0.3 g |
Breakdown for 15 nuts
Is tigernuts (shelled, raw) low FODMAP?
At 44 g, approximately twenty-two tigernuts, GOS is amber while fructans are green. At 52 g, about twenty-six, GOS is red and fructans are amber. The all-green 30 g reference therefore does not mean a larger handful has the same FODMAP profile.
Tigernuts (Shelled, Raw) and IBS: what to know
Counting pieces is convenient, but different sizes can make two handfuls weigh differently. For a food-and-symptom record, note the weighed shelled amount and whether you ate it plain or as part of a mix. The app result describes the tigernuts themselves rather than the combined effect of all ingredients in a snack.
Gut-friendly ways to eat tigernuts (shelled, raw)
Measure a 30 g reference portion into a separate container before snacking. Use the package directions for any preparation required by your product, and keep a drink, flour or sweetened mixture separate from this raw-food entry. If comparing snacks, popped lotus seeds provide another preparation-specific guide rather than a direct gram-for-gram substitute.
Frequently asked questions
Are twenty-two tigernuts a low-FODMAP portion?
The app associates approximately twenty-two pieces with 44 g, which is moderate for GOS. The listed green amount is 30 g, approximately fifteen pieces.
Does this guide establish a portion for tigernut milk or horchata?
No. A drink has different ingredient quantities and preparation. The raw shelled tigernut entry does not provide a tested drink volume or validate added sweeteners.
Can I use the raw whole-food figure for tigernut flour?
The observation does not include a flour entry. Do not label a flour serving as app-verified solely by reusing the 30 g amount for raw shelled tigernuts.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Nut, tigernut, shelled, raw” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.