How Many Calories in Teff? Nutrition Facts & Macros
100 grams of teff has 367 calories
Protein 13.3g · Carbs 73.1g · Fat 2.4g
Teff (Eragrostis tef) is a tiny ancient grain from Ethiopia — the world's smallest cereal grain. At 367 calories per 100g uncooked, it packs 13.3g protein, 7.63mg iron (42% DV), 180mg calcium, and 184mg magnesium. Naturally gluten-free, it's the base of injera flatbread and an increasingly popular superfood grain worldwide.
1536 kJ · per 100g · Water: 8.82 g
Calorie Calculator: Teff
100 g Teff contains 367 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ¼ cup dry (48g) | 176 kcal | 6.4g | 35.1g | 1.1g |
| 1 cup cooked (~252g) | 925 kcal | 33.5g | 184.2g | 6g |
| 100 grams | 367 kcal | 13.3g | 73.1g | 2.4g |
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Teff — Nutrition Facts
| Teff | per 100g |
|---|---|
| Calories | 367 kcal |
| Protein | 13.3 g |
| Fat | 2.38 g |
| Carbs | 73.1 g |
| Fiber | 8 g |
| Sugar | 1.84 g |
| Sodium | 12 mg |
| Potassium | 427 mg |
| Magnesium | 184 mg |
| Phosphorus | 429 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.482 mg |
| Folate | 0 mcg |
| Water | 8.82 g |
Source: USDA FoodData Central (FDC ID: 169747) · Data verified April 2026
Variations
Cooked teff
Cooked teff (1:3 water ratio, 15-20 min) yields about 101 kcal per 100g — the grain absorbs water and roughly triples in volume. Texture is like soft polenta or porridge. Use as a hot breakfast cereal with berries and nuts, as a side dish like couscous, or form into patties when cooled (it sets firm). Cooked teff retains all minerals (iron, calcium, magnesium) as they're heat-stable.
Teff flour
Teff flour has the same nutritional profile as whole teff (367 kcal/100g) since the entire tiny grain is milled — nothing is removed. It's the traditional flour for Ethiopian injera (fermented flatbread). In gluten-free baking, teff flour adds structure, mild sweetness, and dark color. Best blended with other GF flours (30-50% teff) for cakes and breads. 100% teff works great for pancakes, crêpes, and cookies. Brown teff flour has more flavor; ivory is milder.
Injera (teff flatbread)
Injera is Ethiopia's national bread — a spongy, tangy, crêpe-like flatbread made from fermented teff batter. Fermentation (2-3 days) creates a sourdough-like tang and makes minerals more bioavailable by reducing phytic acid. About 135 kcal per 100g piece. Traditionally used as both plate and utensil — food is served on top, and you tear off pieces to scoop up stews (wot). The fermentation process also produces B vitamins and beneficial probiotics.
Dietary Perspectives
For Weight Loss
At 367 kcal per 100g dry, teff is calorie-dense like all grains — but cooks to ~101 kcal per 100g (triples in volume). The 8g fiber and 13.3g protein keep you full longer than refined grains. Use cooked teff as a porridge base (¼ cup dry = ~176 kcal) with berries and cinnamon for a satisfying breakfast. The high iron and magnesium support energy levels during calorie restriction. Avoid adding excessive butter or sweeteners.
For Athletic Performance
Teff is an exceptional athletic grain: 7.63mg iron (42% DV) prevents exercise-induced anemia, 184mg magnesium (44% DV) supports muscle function and recovery, and 427mg potassium aids electrolyte balance. The 13.3g protein with all essential amino acids supports muscle repair. Complex carbs (73.1g) provide sustained energy without blood sugar spikes. Used by elite Ethiopian runners — Haile Gebrselassie credited injera as his fuel. Cook teff porridge 2-3 hours before training.
For Keto
Teff is NOT keto-friendly — 73.1g total carbs with only 8g fiber = 65.1g net carbs per 100g dry. Even a small ¼ cup serving (48g) has 31.2g net carbs — exceeding most daily keto limits in one portion. For a grain-like keto alternative, try cauliflower rice (3g net carbs) or hemp hearts (1.4g net carbs with 33g protein). If you're not on keto, teff is one of the most nutritious grains available.
Frequently Asked Questions
How many calories are in teff?
100g of uncooked teff has 367 calories with 73.1g carbs, 13.3g protein, and 2.38g fat. Cooked teff (about 250g when hydrated) yields roughly 100 kcal per 100g — similar to cooked quinoa. Higher in protein than rice (6.5g) and comparable to quinoa (14.1g).
What nutrients does teff have?
Teff is exceptionally mineral-rich: 7.63mg iron (42% DV — more than any common grain), 180mg calcium (18% DV — rare for a grain), 184mg magnesium (44% DV), and 427mg potassium. It contains all 9 essential amino acids (though lysine is limiting). Also provides 3.36mg niacin, 0.39mg thiamin, and 8g fiber.
Is teff gluten-free?
Yes, teff is naturally gluten-free. It belongs to the grass family Poaceae but does not contain the gluten proteins (gliadin/glutenin) found in wheat, barley, and rye. Safe for people with celiac disease and gluten sensitivity. Look for certified gluten-free labels to ensure no cross-contamination during processing.
How do you cook teff?
For porridge/polenta: combine 1 cup teff with 3 cups water, bring to boil, reduce to simmer, cover and cook 15-20 minutes until water is absorbed. For injera: mix teff flour with water, ferment 2-3 days, then cook like a crêpe. Teff flour can replace wheat flour in baking (pancakes, muffins, cookies). Whole teff grains can be added to soups, stews, and salads.
Is teff better than quinoa?
Both are excellent — teff wins on iron (7.63 vs 4.6mg), calcium (180 vs 47mg), and manganese (9.24 vs 2mg). Quinoa wins on protein quality (complete with higher lysine). Teff has more fiber (8 vs 7g). Teff is milder in taste and smaller in grain size. Both are gluten-free ancient grains with excellent nutritional profiles.
What does teff taste like?
Teff has a mild, slightly nutty and earthy flavor — less assertive than quinoa. Brown teff (the most common) has deeper, almost chocolate-like notes. Ivory/white teff is milder and slightly sweeter. The tiny grain size gives cooked teff a polenta-like creamy texture. Fermented teff (injera) develops a distinctive tangy sourdough flavor.
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