Teff, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
Buy on AmazonVitamins
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Thiamin | 0.2 MG | 15% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.9 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 18 UG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 49 MG | 4% | |
| Iron, Fe | 2.1 MG | 11% | |
| Magnesium, Mg | 50 MG | 12% | |
| Phosphorus, P | 120 MG | 10% | |
| Potassium, K | 107 MG | 2% | |
| Sodium, Na | 8 MG | 0% | |
| Zinc, Zn | 1.1 MG | 10% | |
| Copper, Cu | 0.2 MG | 25% | |
| Manganese, Mn | 2.9 MG | 124% |
Nutrition Highlights
- Low in calories with 101 kcal per 100g.
- Very low in fat (0.7g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Good source of Copper, Cu (25% DV).
- Rich source of Manganese, Mn (124% of Daily Value per 100g).
About Teff, cooked
This small, ancient grain from Ethiopia has been a staple food for thousands of years. When cooked, it develops a slightly nutty flavor and porridge-like consistency that makes it versatile in both sweet and savory dishes. Despite its tiny size, it packs an impressive nutritional punch, offering more protein per serving than most other grains and containing all eight essential amino acids, making it a complete protein source.
The grain is naturally gluten-free and rich in resistant starch, a type of dietary fiber that can benefit blood sugar management and digestive health. It's also an excellent source of iron, providing about 25% of the daily recommended intake per cooked cup, along with significant amounts of calcium, magnesium, and B vitamins. These nutrients make it particularly valuable for those following plant-based diets or managing anemia.
In the kitchen, it shines in traditional Ethiopian injera bread but can also be used as a breakfast porridge, added to soups for thickness, or incorporated into gluten-free baking. Many people enjoy it as a hot cereal topped with fruit and nuts, or as a base for grain bowls with vegetables and protein. Its quick cooking time - just 15-20 minutes - makes it convenient for busy households, and it can be stored in the refrigerator for several days, making it ideal for meal prep.
Compare Teff, cooked
See how Teff, cooked compares to other foods:
- Teff, cooked vs Spelt, uncooked
- Teff, cooked vs Spelt, cooked
- Teff, cooked vs Teff, uncooked
- Teff, cooked vs Corn flour, whole-grain, white
More in Cereal Grains and Pasta
Browse all foods in the Cereal Grains and Pasta category to compare nutrition facts and find the best options for your diet.