Teff is a tiny ancient grain native to the Horn of Africa, where it has been a dietary staple for centuries — most famously as the base for injera, the spongy fermented flatbread central to Ethiopian and Eritrean cuisine. It is typically milled into flour or cooked as a porridge, and is increasingly used in gluten-free baking worldwide. Per 100 g raw, teff provides 367 kcal, 13.3 g of protein, 2.4 g of fat, 73.1 g of carbohydrates and 8 g of dietary fibre, with only 1.8 g of sugars. It is notably rich in phosphorus (429 mg), potassium (427 mg) and magnesium (184 mg) per 100 g, and also contributes folate (23 mcg) and niacin (3.4 mg). Teff is suitable for vegan, vegetarian, pescatarian, gluten-free and dairy-free dietary patterns.
How many calories in teff?
Raw teff contains 367 kcal per 100 g, most of which comes from its 73.1 g of carbohydrates. A typical cooked serving of around 100 g (from roughly 45 g dry grain) would be considerably lower in calories once water is absorbed during cooking.
How much magnesium is in teff?
Teff contains 184 mg of magnesium per 100 g, making it one of the more magnesium-dense grains available. It also delivers 429 mg of phosphorus and 427 mg of potassium per 100 g in the same serving.
Is teff gluten-free?
Yes, teff is naturally gluten-free and appears on the gluten-free diet list. It is widely used as a wheat flour substitute in flatbreads, porridges and baked goods for people avoiding gluten.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 367 kcal |
| Protein | 13.3 g |
| Fat | 2.4 g |
| Carbs | 73.1 g |
| Sugars | 1.8 g |
| Fiber | 8.0 g |
| Starch | 36.6 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.45 g |
| Monounsaturated | 0.59 g |
| Polyunsaturated | 1.1 g |
| Trans | 0 g |
| Omega-3 | 0.11 g |
| Omega-6 | 0.76 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 180 mg |
| Iron | 7.6 mg |
| Magnesium | 184 mg |
| Phosphorus | 429 mg |
| Potassium | 427 mg |
| Sodium | 12.0 mg |
| Zinc | 3.6 mg |
| Copper | 0.81 mg |
| Manganese | 9.2 mg |
| Selenium | 4.4 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.080 mg |
| Vitamin K | 1.9 mcg |
| Thiamin (B1) | 0.39 mg |
| Riboflavin (B2) | 0.27 mg |
| Niacin (B3) | 3.4 mg |
| Pantothenic acid (B5) | 0.94 mg |
| Vitamin B6 | 0.48 mg |
| Folate (B9) | 23.0 mcg |
| Choline | 13.1 mg |
Other cooking states of Teff
Cooked teff (101 kcal).
