How healthy is teff?
Is teff healthy? Yes, for most people. Teff scores 62/100 on the HowHealthyIs Score: 100 g provides 101 kcal, 50 mg magnesium and 2 mg iron. Teff is a very small gluten-free grain from Ethiopia and Eritrea, where its flour is fermented to make injera flatbread. Cooked as a whole grain it turns soft and porridge-like, with a mild, nutty taste. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Teff ranks higher than 62% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium12%
- Iron11%
- Fiber10%
- Protein8%
- Calcium4%
- Potassium2%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 47 minus 0 = 46. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in teff?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 101 kcal | 255 kcal | |
| Protein | 3.9 g | 9.8 g | 20% |
| Carbohydrates | 20 g | 50 g | 18% |
| Fiber | 2.8 g | 7.1 g | 25% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.7 g | 1.6 g | 2% |
| Saturated fat | 0 g | 0 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 18 µg | 45 µg | 11% |
| Minerals | |||
| Calcium | 49 mg | 123 mg | 9% |
| Iron | 2 mg | 5.2 mg | 29% |
| Potassium | 107 mg | 270 mg | 6% |
| Magnesium | 50 mg | 126 mg | 30% |
| Zinc | 1.1 mg | 2.8 mg | 25% |
| Sodium | 8 mg | 20 mg | 1% |
Source: USDA FoodData Central, "Teff, cooked" (FDC 168918). Values rounded.
Why is teff good for you?
- 126 mg magnesium in 1 cup cooked, 30% of the daily value. Magnesium contributes to normal muscle function.
- 5.2 mg iron in 1 cup cooked, 29% of the daily value. Iron contributes to the normal formation of red blood cells.
- 2.8 mg zinc in 1 cup cooked, 25% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- Breakfast porridge with fruit or nuts
- Thickening soups and stews
What should you watch out for?
- Teff has no gluten of its own, but packaged flour can be milled near wheat, and some injera is made with wheat or barley flour, so people with coeliac disease should check the label. Mostly carbohydrate, so portions still count.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.