Teff
A tiny gluten-free grain notable for its iron and calcium content, and the basis of injera.
Nutrition per 100 g
Standardised to 100 g of teff, cooked for fair comparison. Typical serving: 1 cup cooked (252 g) — 255 kcal per 252 g serving.
| Nutrient | Per 100 g | Per serving (252 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 101 kcal | 255 kcal | 100 kcal |
| Protein | 3.9 g | 9.8 g | 3.8 g |
| Carbohydrate | 19.8 g | 50 g | 19.6 g |
| Fat | 0.6 g | 1.6 g | 0.6 g |
| Fibre | 2.8 g | 7 g | 2.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of teff, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (252 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Thiamin | 0.18 mg | 0.45 mg | 15% |
| Riboflavin | 0.033 mg | 0.083 mg | 3% |
| Niacin | 0.91 mg | 2.3 mg | 6% |
| Vitamin B6 | 0.097 mg | 0.24 mg | 6% |
| Folate | 18 µg | 45.4 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 49 mg | 123 mg | 4% |
| Iron | 2.1 mg | 5.3 mg | 12% |
| Magnesium | 50 mg | 126 mg | 12% |
| Phosphorus | 120 mg | 302 mg | 10% |
| Potassium | 107 mg | 270 mg | 2% |
| Sodium | 8 mg | 20.2 mg | <1% |
| Zinc | 1.1 mg | 2.8 mg | 10% |
| Copper | 0.23 mg | 0.58 mg | 26% |
| Manganese | 2.9 mg | 7.3 mg | 126% |
Source: USDA FoodData Central — Teff, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat teff?
- Among the highest iron and calcium levels of any grain.
- Nearly 10 g protein per cooked cup.
- Naturally gluten-free.
How to include it
- Cook into a porridge with cinnamon and dates.
- Ferment into injera to serve with lentil stews.
- Use teff flour for part of the flour in pancakes.
Things to consider
- Plant iron absorbs poorly without vitamin C alongside.
- Strong, malty flavour that not everyone takes to immediately.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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