Tiger Nut Milk vs Cow Milk: Looking for a Better Option?

Rohit Panwar

Tiger nut milk is widely used in Spain and other African countries, but recently it came into the universal spotlight. Because of that people often have many confusions regarding choosing between Tiger nut milk versus Cow milk.

As a nutritionist, I will suggest that before adopting any new alt-milk to your diet, you must compare it with the available dairy options. This blog will compare tiger nut milk and cow milk benefits to clear all your doubts. before you make the pick.

Tiger nut milk versus cow milk


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Tiger Milk Versus Cow Milk: Nutrition & Benefits

The table below will present the differences between Tiger nut milk and Cow milk outcomes and nutritional values-

Tiger nut milk

Tiger nuts & water

Cow milk


Tiger nut milk

Sweet & Creamy

Cow milk


Tiger nut milk

1 Cup

Cow milk

1-2 Cups

Tiger nut milk


Cow milk


Tiger nut milk

4.32 g*

Cow milk

7.81 g*

Tiger nut milk

1.2 g*

Cow milk

8 g*

Tiger nut milk

20 mg*

Cow milk

300 mg*

Tiger nut milk


Cow milk

Morning and night

Tiger nut milk


Cow milk


Tiger nut milk


Cow milk


Tiger nut milk


Cow milk

Very good 

Tiger nut milk

Very good 

Cow milk


Tiger nut milk


Cow milk


Tiger nut milk

Very good

Cow milk


Tiger nut milk

Ginger, Cinnamon

Cow milk

Saffron, cardamom 

*Source: USDA; Quantity defined is 1 cup

I hope the tabulated comparison makes it easy for you to know the differences between Tiger nut milk and Cow milk. To get more clarity, let me explain each point in detail. 

Tiger Nut Milk vs Cow Milk- Know the Difference Between the Key Ingredients

Tiger nut milk is derived from tiger nuts, which are root vegetables found in Africa, Mediterranean countries and Indian subcontinent. They are also known as Chufa and earth almond. Soaking these wrinkly nuts for 8 to 10 hours is a must before blending it with water. Use a milk bag or cheesecloth to strain. It can be stored for 2-3 days in the refrigerator. 

Cow milk is the most commonly consumed farm milk in the world. This dairy product is produced by adult cows. The major constituent of cow milk is water which is 87% in it, rest 13% are milk solids including protein, fat and other minerals. 

Textural and Flavoural Differences Between Tiger Nut Milk and Cow Milk

Tiger nut is not a nut but still the milk has a nutty and sweet flavor. It tastes very similar to almond milk and coconut milk. It has a creamy texture with a light pale color. 

On the other hand, cow milk is white in color and it has a silky and smooth texture. It tastes sweet and mild. This makes  it popular to add in coffee, tea or in smoothies. There are so many ways to use cow milk including making desserts, cheese, curd etc.

Difference of the Suggested per Day Intake of Tiger Nut & Cow Milk

Tiger nut milk is filled with many nutritional values but it is a little difficult to digest since it is made from a starchy root vegetable. To avoid this, consume it in moderation. It is recommended to limit your intake to 1 cup per day. 

Cow milk provides you with many essential vitamins and minerals. It is a great way to get all the healthy nutrients in one go.nIt is suggested to consume 1 cup of it every day. Though children and teenagers can have upnto 2 cups of cow milk, as it is an excellent beverage for their growth. 

Tiger Nut Milk vs Cow Milk- Which One Has More Calories?

Recently many people are checking the calories before picking any food or beverages from the supermarket. Calorie consciousness is a growing trend these days.

Tiger nut milk has less than half of calories compared to cow milk. This makes it a better choice for those who are searching for a low calorie dairy milk alternative.  

Tiger Nut Milk vs Cow Milk: Which Is Better to Lose Weight?

If you want to shed a few kilos then proper workout plan along with a low fat diet will help you to get the results quickly. 

Compared to cow milk, tiger nut milk has less fat content. Due to this tiger nut milk is preferable plant based milk for the people who don’t want to consume rich food in their diet. Although, you can easily get the low fat cow milk to avoid this richness of cow milk. 

Tiger Nut Milk vs Cow Milk as an Excellent Protein Source 

Without any doubt, to get protein cow milk is far better than tiger nut milk. Protein is an essential element for the maintenance and the growth of the muscles. 

If you choose Tiger nut milk over Cow milk then add other protein rich foods in your diet to compensate for it. 

How Much Calcium Do You Get From Tiger Nut Milk Vs Cow Milk?

Calcium is another important nutrient where tiger nut is lagging far behind compared to cow milk. Tiger milk contains very less calcium, when compared to cow milk, which is one of the richest sources of calcium. 

Children and teenagers need more calcium than adults because their bones grow fast. They must consume Cow milk everyday, unless they are not lactose intolerant. 

Know the Right Time to Consume Tiger Nut Milk Vs Cow Milk

To digest it easily, morning is the best time to add tiger nut milk to your routine. There are many different ways to include it in your breakfast. You can have it directly, add to your coffee or smoothies. Soak your oats in it or pour in your cereal bowl. 

Milk can be taken either in the morning or at bedtime. If you have it in the morning, you will be energized the whole day. Many people consume warm milk at night which helps to get a sound sleep. 

Tiger Nut Milk vs Cow Milk: Which One Is an Eco-Conscious Choice?

According to the Oxford University study avoiding meat and dairy is the single biggest way to avoid the harmful impact on the natural environment. 

That clearly shows that Cow milk is not a sustainable choice of milk for the environment. On the other hand Tiger nut milk has low water and carbon footprint, which makes it an eco-friendly choice. 

Tiger Nut Milk and Cow Milk: Vegan Friendly or Not?

Veganism has witnessed an increase over the last few years owing to increased environment conscious. A lot of people are also opting for it for ethical reasons.

Tiger nut milk is a vegan milk as it is driven from a hardy plant. It also doesn’t need pesticides to grow. Cow milk is an animal product and can not be counted as vegan milk. 

Which One to Choose for Strong Teeth: Tiger Nut Milk or Cow Milk?

For strong teeth you must consume calcium and vitamin D enriched foods. As mentioned earlier, cow milk is an excellent source of calcium. 

Tiger nut milk has a nominal calcium in it. Most of the packed versions of Tiger nut milks are also not fortified with calcium. However, for your oral health cow milk is a better choice. 

Tiger Nut Milk vs Cow Milk: Which One Will Make Your Tummy Happy?

Tiger nut milk is full of fiber which helps to prevent constipation and maintain a healthy bowel movement. It also has resistant starch which feeds the good bacteria in your tummy. Overall it is a stomach friendly plant based milk. 

Around 68% people in the world are lactose intolerant, meaning their stomach can not digest cow milk or any other farm milk. Bloating, nausea and stomach ache are the most common symptoms of lactose intolerance. Cow is not a good choice for you in that case.

What Is Better to Control Body Heat: Tiger Nut Milk or Cow Milk?

In Spain people drink Tiger nut milk as horchata de chufa during the hot summer months. It is a cinnamon infused drink with ice. This tells that cold Tiger nut milk is a perfect beverage to cool down your body. 

Cold Cow milk is also another great way to get immediate relief during hot weather. You can add other cooling ingredients such as rose essence, saffron etc. to enhance its cooling effect. 

Tiger Nut Milk vs Cow Milk: Compare Them as Hydrating Beverages

Tiger milk and Cow milk, both are excellent sources of electrolytes such as magnesium, potassium and sodium. These electrolytes assist to maintain the water level in the body. 

Both the milks contain a lot of water as well. All these qualities make Tiger nut milk and Cow milk great choices to stay hydrated. 

Different Ways to Add More Nutrition and Flavors in Tiger Nut Milk Vs Cow Milk

You can give extra flavor to your cup of Tiger nut milk by adding ingredients such as cinnamon, ginger and honey. Berries are also good options to try with Tiger nut milk. Other than these, you can use tiger nut milk in many other ways

Saffron, cardamom and cloves are the few spices which give the Cow milk an interesting twist. Hot milk cocoa is a delight for children and adults. 

In the end, I would like to say that your choice totally depends on what exactly you want from your cup of milk. If you are looking for a eco-conscious low calorie drink, tigernut milk is better, but if you are looking for a drink with a dense nutrient profile, nothing beats cow milk.

I hope this detailed comparison between Tiger nut milk and Cow milk will help you to choose the better one for yourself. Keep exploring the world of milk with me. 

Thank you!

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.