Teff, uncooked
FDC 169747cup (193 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 69 · +5 vs Grains & pasta medianUncooked teff scores 69 of 100, a Good band ranking 15th of 60 grains and pasta entries. It's an excellent source of magnesium at 44% of the daily value, iron at 42%, fiber at 29%, and protein at 27% per 100 grams, an unusually broad spread for a single grain.
Teff is the grain behind Ethiopian injera and also works as a fine-textured porridge or baking flour; a one-cup (193 g) measure of the raw grain is the standard reference. It's calorie-dense at 367 calories per 100 grams uncooked, though cooking with water brings the practical serving size down considerably.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 367 kcal | 18% |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Cholesterol | - | |
| Sodium | 12 mg | 1% |
| Carbohydrate | 73 g | 27% |
| Dietary fiber | 8 g | 29% |
| Sugars | 1.8 g | |
| Protein | 13 g | 27% |
| Potassium | 427 mg | 9% |
| Calcium | 180 mg | 14% |
| Iron | 7.6 mg | 42% |
| Magnesium | 184 mg | 44% |
| Vitamin C | - | |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 708 kcal | 35% |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.87 g | 4% |
| Cholesterol | - | |
| Sodium | 23 mg | 1% |
| Carbohydrate | 141 g | 51% |
| Dietary fiber | 15 g | 55% |
| Sugars | 3.6 g | |
| Protein | 26 g | 51% |
| Potassium | 824 mg | 18% |
| Calcium | 347 mg | 27% |
| Iron | 15 mg | 82% |
| Magnesium | 355 mg | 85% |
| Vitamin C | - | |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.15 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169747Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Triticale flour, whole-grainDensity 69 vs 69Bulgur, cookedDensity 70 vs 69Teff, cookedDensity 71 vs 69