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Ethiopian injera Calories
Fermented sour flatbread, traditionally made with teff
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Ethiopian injera (70 g) has 116 calories. That works out to 166 calories per 100 g. It contains 23.9 g of carbs, 3.1 g of protein, 0.8 g of fat and 1.9 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 69 (medium), so it raises blood sugar at a moderate pace.
Ethiopian injera Nutrition Facts
Selected: 1 piece (medium) · 70 g
116
KCAL / 70G
Carbs
23.9g
· 9% DV
Protein
3.1g
· 6% DV
Fat
0.8g
· 1% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 11% · Fat 6%
Ethiopian injera nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.5 mg | 0% |
| Total carbohydrate | 23.9 g | 9% |
| Fiber | 1.9 g | 7% |
| Protein | 3.1 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) | 70 g | 116 kcal |
| 1 piece (quarter) | 25 g | 42 kcal |
| 1 piece (small) | 35 g | 58 kcal |
| 1 serving (half) | 70 g | 116 kcal |
| 1 cup (shredded) | 80 g | 133 kcal |
| 100 g | 100 g | 166 kcal |
| 1 piece (large) | 110 g | 183 kcal |
| 1 piece (jumbo) | 140 g | 232 kcal |
| 1 serving (whole) | 140 g | 232 kcal |
| 1 serving (triple) | 210 g | 349 kcal |
Calculated from 166 calories per 100 g.
Frequently Asked Questions About Ethiopian injera
What does Ethiopian injera taste like?
Ethiopian injera tastes mildly sour, with an earthy flavour when made from teff. Its soft, slightly chewy texture and porous surface make it well suited to soaking up stews and sauces.
How do you make Ethiopian injera?
To make Ethiopian injera, mix teff flour and water into a pourable batter and leave it to ferment. Pour it onto a hot, flat cooking surface and cook without flipping until bubbles and holes form across the top.
Is Ethiopian injera a sourdough bread?
Yes, traditional Ethiopian injera is naturally fermented, giving it a sourdough-like tang. Recipes vary, but the batter is typically allowed to ferment before cooking rather than being leavened only with commercial yeast.
How is Ethiopian injera traditionally served?
Ethiopian injera is traditionally spread across a large shared platter, with stews and vegetable dishes arranged on top. Diners tear off pieces of the bread to scoop up the food, so separate cutlery is often unnecessary.
Can you make Ethiopian injera without teff?
Yes, Ethiopian injera can be made with other flours, including sorghum, rice, or wheat flour. The result will differ in flavour, colour, and texture from traditional teff injera.
Why is Ethiopian injera so spongy?
Ethiopian injera is spongy because fermentation creates bubbles in the batter, which set into holes as it cooks. That open texture helps the bread hold onto sauces and stews.
What dishes are eaten with Ethiopian injera?
Ethiopian injera is commonly eaten with wats, the rich stews of Ethiopian cooking, as well as lentils and vegetable dishes. Doro wat, a spiced chicken stew, is a well-known pairing.
How do you store leftover Ethiopian injera?
Store leftover Ethiopian injera in an airtight container in the refrigerator to keep it from drying out or absorbing other food smells. Warm it briefly in a pan before serving to soften it.
Can Ethiopian injera be frozen?
Yes, Ethiopian injera freezes well. Separate the pieces with baking paper, seal them in a freezer-safe bag, and thaw before warming gently in a pan.
Why is Ethiopian injera eaten by hand?
Ethiopian injera is eaten by hand because pieces of the bread are used to pick up stews and other foods. Sharing dishes from a platter is part of the customary way many Ethiopian meals are served.
Ethiopian injera Vitamins & Minerals
Vitamins
B3
0.77mg · 5% DV
Biotin
1.26µg · 4% DV
B6
0.06mg · 4% DV
Folate
12.6µg · 3% DV
Minerals
Manganese
1.12mg · 49% DV
Phosphorus
88mg · 13% DV
Copper
0.11mg · 12% DV
Magnesium
43mg · 10% DV
Potassium ⭐
84mg · 2% DV
Sodium
3.5mg · 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 116 calories in 1 piece (medium) (70 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 broad, thin flatbread made from fermented batter, traditionally using teff flour. It is a staple in Ethiopian and Eritrean cooking, with versions made from other grains when teff is unavailable.
Its gently tangy flavour and spongy surface soak up sauces well. In its home region, injera is commonly laid beneath stews and vegetable dishes, then torn into pieces to scoop up the food. Elsewhere, it can be served alongside richly spiced lentils or vegetables in place of other bread. It is mainly a source of carbohydrates, with some protein and fibre. For a more balanced meal, pair it with plenty of vegetables and a protein-rich stew.
How Nutritious Is Ethiopian injera?
Nutrient density
Medium
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
— Not 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
0.15g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.