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Ethiopian Injera Calories
Traditional Ethiopian flatbread made from fermented teff flour, naturally gluten-free and high in fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Ethiopian Injera (80 g) has 120 calories. That works out to 150 calories per 100 g. It contains 25.6 g of carbs, 3.2 g of protein, 0.6 g of fat and 3 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Ethiopian Injera Nutrition Facts
Selected: 1 piece (medium) · 80 g
120
KCAL / 80G
Carbs
25.6g
· 9% DV
Protein
3.2g
· 6% DV
Fat
0.6g
· 1% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 11% · Fat 4%
Ethiopian Injera nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 25.6 g | 9% |
| Fiber | 3 g | 11% |
| Protein | 3.2 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Ethiopian Injera?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 120 kcal |
| ½ piece (half) | 40 g | 60 kcal |
| 1 piece (small) | 50 g | 75 kcal |
| 1 slice (medium) | 60 g | 90 kcal |
| 1 slice (large) | 90 g | 135 kcal |
| 100 g | 100 g | 150 kcal |
| 1 piece (large) | 120 g | 180 kcal |
| 2 piece (double) | 160 g | 240 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Ethiopian Injera
What is Ethiopian injera?
Ethiopian injera is a soft, thin, fermented flatbread with a distinctive porous surface. It is traditionally made with teff flour and often serves as both the base for a meal and an edible utensil.
How do you eat Ethiopian injera?
You eat Ethiopian injera by tearing off a piece and using it to scoop up stews and vegetables. At a shared meal, dishes are often placed on a large injera, which diners tear and eat along with the toppings.
What does Ethiopian injera taste like?
Ethiopian injera tastes mildly sour, with an earthy note from teff. Its tang comes from fermentation, and its soft, spongy texture makes it good for soaking up the sauces served with it.
Why is Ethiopian injera sour?
Ethiopian injera is sour because its batter ferments before cooking. The length and conditions of fermentation affect how tangy it becomes, so batches can taste milder or sharper without changing the bread’s basic character.
How is Ethiopian injera made?
Ethiopian injera is made by fermenting a pourable flour-and-water batter, then cooking it on a hot, broad griddle. The batter is usually cooked on one side, allowing its signature bubbles and open, spongy surface to form.
Why does Ethiopian injera have holes?
Ethiopian injera develops holes as bubbles from the fermented batter rise and set during cooking. The open surface is a hallmark of the bread and helps it hold the sauces from stews and other toppings.
Is Ethiopian injera always made with teff?
No, Ethiopian injera is not always made entirely with teff. Traditional versions use teff flour, while some recipes blend it with other grain flours; those substitutions can change the bread’s flavor, color, and texture.
What is Ethiopian injera served with?
Ethiopian injera is commonly served with wat, the country’s spiced stews, as well as lentil and vegetable dishes. Its porous texture soaks up sauce, and the bread often replaces both a plate and cutlery.
How do you keep Ethiopian injera from sticking together?
To keep Ethiopian injera from sticking, let it cool before stacking and place parchment or baking paper between the pieces. Store the stack in an airtight container; separating the breads while they are warm can make them tear.
Can you freeze Ethiopian injera?
Yes, Ethiopian injera freezes well. Separate the pieces with parchment paper, seal them in a freezer-safe bag or container, and thaw what you need before gently warming it so it becomes soft again.
Ethiopian Injera Vitamins & Minerals
Vitamins
B5
0.32mg · 6% DV
Folate
24µg · 6% DV
B3
0.88mg · 6% DV
B1
0.06mg · 5% DV
Minerals
Manganese
1.28mg · 56% DV
Copper
0.16mg · 18% DV
Calcium
144mg · 14% DV
Phosphorus
96mg · 14% DV
Potassium ⭐
168mg · 5% DV
Sodium
4.8mg · 0% DV
Ethiopian Injera Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ethiopian Injera
To burn the 120 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Ethiopian Injera?
Ethiopian Injera is a thin, fermented flatbread traditionally made with teff flour in Ethiopia. Its fermentation gives it a gently sour flavour, while the tiny holes across its soft, spongy surface help it soak up sauces.
It is commonly served beneath or alongside stews, with pieces torn off to scoop up meat, vegetables and lentils; diners may share from the same platter. Outside Ethiopia, it works well as a distinctive alternative to bread with hearty stews. It is mostly carbohydrate, with 3.7 g of fibre per 100 g, and the traditional teff-based bread is naturally gluten-free.
How Nutritious Is Ethiopian Injera?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Ethiopian Injera Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Ethiopian Injera Contain Allergens?
No known major allergens
Which Diets Is Ethiopian Injera Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ethiopian Injera Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.