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Also known as: teff
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, teff is a nutrient-dense ancient grain that is rich in iron, calcium, and fiber. It supports bone health, aids digestion, and provides a steady source of energy due to its complex carbohydrate structure.
Raw teff contains approximately 13.3 grams of protein per 100g. It features a well-balanced amino acid profile, making it a high-quality plant-based protein source for muscle maintenance and repair.
Yes, teff is naturally gluten-free. It is an excellent grain choice for individuals with celiac disease, gluten intolerance, or those simply looking to avoid gluten in their diet.
No, teff is not keto-friendly as it is high in carbohydrates, containing about 73.13g of carbs per 100g. While these are healthy complex carbs, they exceed the limits of a standard ketogenic diet.
To cook teff, use a ratio of 1 cup of grain to 3 cups of water for a porridge-like consistency, simmering for about 15-20 minutes. For a fluffier texture similar to couscous, reduce the water to 1.5 or 2 cups and let it steam after cooking.
Teff has a mild, nutty, and slightly earthy flavor. Darker varieties tend to have a deeper, more robust taste with hints of cocoa, while lighter varieties are more delicate.
Teff can be beneficial for weight loss because it is high in dietary fiber and resistant starch, which help you feel full for longer. However, it contains 367 calories per 100g, so it should be consumed in moderate portions.
raw teff is a versatile ingredient found in cuisines around the world. With 367 calories per 100g and 13.3 grams of protein, it's a nutritious addition to many dishes.
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Store raw teff in an airtight container in a cool, dry, and dark place like a pantry. It can stay fresh for up to a year, though you can extend its shelf life by storing it in the refrigerator or freezer.
Yes, teff is exceptionally high in iron compared to many other grains. This makes it a great dietary addition for supporting blood health and preventing iron-deficiency anemia.
While you can technically add raw teff to smoothies or use it in baking, it is best enjoyed cooked. Cooking improves the grain's digestibility and ensures the nutrients are more easily absorbed by your body.