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.
See how this score is calculated, build a plate around teff, uncooked, or compare it with another food.
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 69Original analysis by NutriVerdict
In the kitchen and how to use it
Teff is a tiny, poppy-seed-sized grain native to Ethiopia and Eritrea, best known as the base for injera, the spongy sourdough flatbread that is fermented over several days before cooking on a large flat griddle. Uncooked, the grain itself is too small to be worked with individually, so it is typically ground into flour for injera or porridge, or the whole grain is simmered like a fine polenta to make a creamy hot cereal. Its mild, slightly earthy and molasses-like flavor works well in both savory Ethiopian stews served atop injera and in sweeter porridge preparations.
Because it is a whole grain, uncooked teff keeps well for a long time in a sealed container in the pantry. A cup (193 g) provides 367 calories with 8 g of fiber, 29 percent of the Daily Value, along with 44 percent of the Daily Value for magnesium and 42 percent for iron, making it a notably concentrated source of both minerals for a grain. Its 13.3 g of protein per cup, 27 percent of the Daily Value, and low sodium at 12 mg support building a meal around it as a base grain rather than a minor side.
Frequently asked questions about teff, uncooked
How many calories are in uncooked teff?
A 1-cup (193 g) serving of uncooked teff has 367 calories.
Is teff a good source of iron and magnesium?
Yes, a cup provides 42 percent of the Daily Value for iron and 44 percent for magnesium, along with 29 percent for fiber.
What is teff used for in cooking?
It is most famously ground into flour for injera, the fermented Ethiopian flatbread, and can also be simmered whole into a creamy hot cereal.