2 forms & preparations
Dietary labels are inferred automatically from Teff, uncooked'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, uncooked 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, uncooked come from — the split across carbs, fat & protein.
80% from carbs
-
Carbs 80%73.1 g per serving
-
Fat 6%2.4 g per serving
-
Protein 14%13.3 g per serving
What Teff, uncooked 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 | 73.1 g | |
| Dietary Fiber | 8.0 g | |
| Starch | 36.6 g | — |
| Total Sugars | 1.8 g | — |
| Sucrose | 0.6 g | — |
| Glucose | 0.7 g | — |
| Fructose | 0.5 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.4 g | |
| Saturated Fat | 0.4 g | |
| Monounsaturated Fat | 0.6 g | — |
| Polyunsaturated Fat | 1.1 g | — |
| Omega-3 Fatty Acids | 135.0 mg | — |
| Omega-6 Fatty Acids | 936.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 328.0 mg | — |
| Stearic Acid | 96.0 mg | — |
| Arachidic Acid | 18.0 mg | — |
| Behenic Acid | 7.0 mg | — |
| Palmitoleic Acid | 4.0 mg | — |
| Oleic Acid | 574.0 mg | — |
| Gadoleic Acid | 11.0 mg | — |
| Linoleic Acid | 936.0 mg | — |
| alpha-Linolenic Acid (ALA) | 135.0 mg | — |
| gamma-Linolenic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 13.3 g | |
| Histidine | 301.0 mg | — |
| Isoleucine | 501.0 mg | — |
| Leucine | 1,068.0 mg | — |
| Lysine | 376.0 mg | — |
| Methionine | 428.0 mg | — |
| Phenylalanine | 698.0 mg | — |
| Threonine | 510.0 mg | — |
| Tryptophan | 139.0 mg | — |
| Valine | 686.0 mg | — |
| Alanine | 747.0 mg | — |
| Arginine | 517.0 mg | — |
| Aspartic Acid | 820.0 mg | — |
| Cystine | 236.0 mg | — |
| Glutamic Acid | 3,349.0 mg | — |
| Glycine | 477.0 mg | — |
| Proline | 664.0 mg | — |
| Serine | 622.0 mg | — |
| Tyrosine | 458.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | ~ | — |
| Vitamin D | ~ | — |
| Vitamin E | 0.1 mg | |
| Vitamin K | 1.9 mcg | |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 3.4 mg | |
| Vitamin B6 | 0.5 mg | |
| Folate (B9) | ~ | — |
| Vitamin B12 | ~ | — |
| Pantothenic Acid (B5) | 0.9 mg | |
| Choline | 13.1 mg | |
| Betaine | 2.3 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 180.0 mg | |
| Iron | 7.6 mg | |
| Magnesium | 184.0 mg | |
| Phosphorus | 429.0 mg | |
| Potassium | 427.0 mg | |
| Sodium | 12.0 mg | |
| Zinc | 3.6 mg | |
| Copper | 0.8 mg | |
| Manganese | 9.2 mg | |
| Selenium | 4.4 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.4 g | — |
About Teff, uncooked
Teff (Eragrostis tef) is the smallest cultivated grain in the world, an ancient cereal grass native to the highlands of Ethiopia and Eritrea, where it has been a staple for thousands of years. Despite its tiny seeds, no larger than a poppy seed, teff is nutritional powerhouse, naturally gluten-free and exceptionally high in iron, calcium, fiber, and plant protein, with a warm, mild, slightly molasses-like and nutty flavor.
It is most famous as the flour fermented into injera, the soft, spongy, tangy flatbread that anchors Ethiopian meals and is used to scoop up stews. Beyond injera, teff is cooked into hot porridge, stirred into baked goods, and used to thicken soups and add structure to gluten-free breads. Its small grains cook quickly and need no soaking. Store teff grain and flour in an airtight container in a cool, dry place, or refrigerate the flour to preserve its freshness and rich mineral content.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Teff, uncooked?
There are 367 calories in 100 g of Teff, uncooked, or about 708 calories in 1 cup (193 g).
How much protein is in Teff, uncooked?
Teff, uncooked contains 13.3 g of protein per 100 g.
How many carbs are in Teff, uncooked?
Teff, uncooked has 73.1 g of carbohydrates per 100 g.
How much fat is in Teff, uncooked?
Teff, uncooked provides 2.4 g of total fat per 100 g.
What is Teff, uncooked a good source of?
Teff, uncooked is an excellent source of Manganese (402% DV), Copper (90% DV), Magnesium (44% DV), Iron (42% DV), Phosphorus (34% DV) and Thiamin (B1) (33% DV) and a good source of Pantothenic Acid (B5) and Calcium (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, uncooked with…
- Teff, uncooked vs Quinoa, uncooked
- Teff, uncooked vs Purslane, raw
- Teff, uncooked vs Seeds, flaxseed
- Teff, uncooked vs Seeds, sunflower seed kernels, toasted, with salt added
- Teff, uncooked vs Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product
- Teff, uncooked vs Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)