2 forms & preparations
Dietary labels are inferred automatically from Teff, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 39/100
How many beneficial nutrients Teff, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Teff, cooked come from — the split across carbs, fat & protein.
79% from carbs
-
Carbs 79%19.9 g per serving
-
Fat 6%0.7 g per serving
-
Protein 15%3.9 g per serving
What Teff, cooked is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 19.9 g | |
| Dietary Fiber | 2.8 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.7 g |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.9 g | |
| Histidine | 88.0 mg | — |
| Isoleucine | 146.0 mg | — |
| Leucine | 311.0 mg | — |
| Lysine | 109.0 mg | — |
| Methionine | 125.0 mg | — |
| Phenylalanine | 203.0 mg | — |
| Threonine | 149.0 mg | — |
| Tryptophan | 41.0 mg | — |
| Valine | 200.0 mg | — |
| Alanine | 218.0 mg | — |
| Arginine | 151.0 mg | — |
| Aspartic Acid | 239.0 mg | — |
| Cystine | 69.0 mg | — |
| Glutamic Acid | 975.0 mg | — |
| Glycine | 139.0 mg | — |
| Proline | 193.0 mg | — |
| Serine | 181.0 mg | — |
| Tyrosine | 133.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | ~ | — |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 18.0 mcg | |
| Vitamin B12 | 0.0 mcg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 49.0 mg | |
| Iron | 2.1 mg | |
| Magnesium | 50.0 mg | |
| Phosphorus | 120.0 mg | |
| Potassium | 107.0 mg | |
| Sodium | 8.0 mg | |
| Zinc | 1.1 mg | |
| Copper | 0.2 mg | |
| Manganese | 2.9 mg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.7 g | — |
About Teff, cooked
Teff is the world's smallest grain — the seeds are barely larger than a poppy seed — and it is the heart of Ethiopian and Eritrean cuisine, where it is fermented and cooked into injera, the soft, tangy, spongy flatbread that doubles as both plate and utensil. Its flavor is mild, nutty and slightly molasses-like.
Cooked, it provides about 101 calories per 100 grams and is notably mineral-rich: teff stands out among grains for iron and calcium, and it also brings good protein, resistant starch, fiber and manganese. Being naturally gluten-free, it has become popular well beyond its home region.
Because the grains are so tiny they are always eaten whole, never refined, so all the bran and germ come along with their nutrients. Beyond injera, teff cooks into a creamy porridge, thickens soups and stews, and its flour goes into gluten-free breads, pancakes and baking.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Teff, cooked?
There are 101 calories in 100 g of Teff, cooked, or about 255 calories in 1 cup (252 g).
How much protein is in Teff, cooked?
Teff, cooked contains 3.9 g of protein per 100 g.
How many carbs are in Teff, cooked?
Teff, cooked has 19.9 g of carbohydrates per 100 g.
How much fat is in Teff, cooked?
Teff, cooked provides 0.7 g of total fat per 100 g.
What is Teff, cooked a good source of?
Teff, cooked is an excellent source of Manganese (124% DV) and Copper (25% DV) and a good source of Thiamin (B1), Magnesium, Iron, Dietary Fiber, Phosphorus and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related herbs and spices
Quinoa, uncooked
Purslane, raw
Seeds, flaxseed
Seeds, sunflower seed kernels, toasted, with salt added
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
Seeds, chia seeds, dried
Seeds, cottonseed flour, low fat (glandless)
Compare Teff, cooked with…
- Teff, cooked vs Quinoa, uncooked
- Teff, cooked vs Purslane, raw
- Teff, cooked vs Seeds, flaxseed
- Teff, cooked vs Seeds, sunflower seed kernels, toasted, with salt added
- Teff, cooked vs Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product
- Teff, cooked vs Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)