Teff, uncooked
* 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
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Thiamin | 0.4 MG | 33% | |
| Riboflavin | 0.3 MG | 21% | |
| Niacin | 3.4 MG | 21% | |
| Pantothenic acid | 0.9 MG | 19% | |
| Vitamin B-6 | 0.5 MG | 28% | |
| Choline, total | 13.1 MG | 2% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin K (phylloquinone) | 1.9 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 180 MG | 14% | |
| Iron, Fe | 7.6 MG | 42% | |
| Magnesium, Mg | 184 MG | 44% | |
| Phosphorus, P | 429 MG | 34% | |
| Potassium, K | 427 MG | 9% | |
| Sodium, Na | 12 MG | 1% | |
| Zinc, Zn | 3.6 MG | 33% | |
| Copper, Cu | 0.8 MG | 90% | |
| Manganese, Mn | 9.2 MG | 402% | |
| Selenium, Se | 4.4 UG | 8% |
Nutrition Highlights
- Good source of protein with 13.3g per 100g.
- Very low in fat (2.4g per 100g).
- High in dietary fiber (8g per 100g), supporting digestive health.
- Good source of Iron, Fe (42% DV).
- Good source of Magnesium, Mg (44% DV).
- Good source of Phosphorus, P (34% DV).
About Teff, uncooked
This ancient grain is a tiny, gluten-free seed that has been a staple in Ethiopian cuisine for thousands of years. Despite its small size, it packs an impressive nutritional punch, offering a complete protein profile with all nine essential amino acids. It's particularly rich in iron, providing about 50% of the daily recommended intake per 100g serving, making it an excellent choice for those looking to boost their iron levels naturally. The grain also contains significant amounts of calcium, magnesium, and B vitamins, supporting bone health and energy metabolism.
In the kitchen, this versatile ingredient can be prepared in numerous ways. It's commonly used to make injera, a traditional Ethiopian sourdough flatbread, but it can also be cooked as a porridge similar to oatmeal or used as a base for grain bowls. When ground into flour, it works well in gluten-free baking, adding a slightly nutty flavor to breads, muffins, and pancakes. The grain's quick cooking time - typically 15-20 minutes - makes it a convenient option for busy cooks. Its mild, earthy taste pairs well with both sweet and savory dishes, making it a valuable addition to a balanced, health-conscious diet.
Compare Teff, uncooked
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