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Teff-Chia Mix Calories
Nutritious grain-seed blend rich in fiber, protein, omega-3, and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Teff-Chia Mix (28 g) has 115 calories. That works out to 410 calories per 100 g. It contains 15 g of carbs, 4 g of protein, 3.9 g of fat and 3.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Teff-Chia Mix Nutrition Facts
Selected: 2 tablespoon (medium) · 28 g
115
KCAL / 28G
Carbs
15g
· 5% DV
Protein
4g
· 8% DV
Fat
3.9g
· 5% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 14% · Fat 32%
Teff-Chia Mix nutrition facts table · 2 tablespoon (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3.36 mg | 0% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 3.8 g | 14% |
| Protein | 4 g | 8% |
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 2 Tablespoons of Teff-Chia Mix?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 28 g | 115 kcal |
| 1 tablespoon (small) | 14 g | 57 kcal |
| 1 piece (small) | 20 g | 82 kcal |
| 1 ounce (medium) | 28 g | 115 kcal |
| 1 serving (medium) | 40 g | 164 kcal |
| 3 tablespoon (large) | 42 g | 172 kcal |
| 100 g | 100 g | 410 kcal |
| 1 cup (medium) | 120 g | 492 kcal |
| 1 pack (large) | 250 g | 1025 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Teff-Chia Mix
How do you use Teff-Chia Mix?
Use Teff-Chia Mix in porridge, yogurt, soups, or bread and cracker dough. Chia absorbs liquid and can thicken a dish, so check the texture after adding it and adjust with extra liquid if needed.
Can you cook Teff-Chia Mix as porridge?
Yes, Teff-Chia Mix can be cooked into porridge if it is a whole-grain blend. Simmer it with liquid until the teff is tender, stirring as it thickens; follow the package directions because grind and product form affect cooking time.
Does Teff-Chia Mix need to be soaked before eating?
No, Teff-Chia Mix does not always need soaking. In yogurt or another moist dish, the chia absorbs liquid as it rests; for a dry recipe, use the preparation directions on the package and add enough liquid for the texture you want.
Can you add Teff-Chia Mix to yogurt?
Yes, stir Teff-Chia Mix into yogurt for a thicker, more textured bowl. Let it stand briefly so the chia can absorb moisture, then add more yogurt if it becomes too thick; use a cooked version if the package calls for cooking.
Can Teff-Chia Mix be used in overnight oats?
Yes, you can stir Teff-Chia Mix into overnight oats before chilling them. The chia helps thicken the mixture as it sits, while teff adds texture; add extra milk if the oats are too dense in the morning.
Can Teff-Chia Mix replace flour in baking?
No, Teff-Chia Mix is not a one-for-one flour substitute. Chia changes how a batter binds and absorbs moisture, so replace only part of the flour in a recipe and adjust the liquid rather than swapping out all the flour.
Can you bake bread with Teff-Chia Mix?
Yes, Teff-Chia Mix can be added to bread dough for extra texture. Start by replacing only part of the flour, since a large amount can make the loaf heavy and chia absorbs moisture; adjust the dough if it feels dry.
How should you store Teff-Chia Mix?
Store Teff-Chia Mix in a sealed container in a cool, dry place away from sunlight and the stove. Chia contains oil that can lose freshness with heat and air exposure, so follow the package instructions after opening.
Does Teff-Chia Mix help with weight loss?
Teff-Chia Mix does not cause weight loss on its own. Its fiber and protein can make a meal more filling, especially when added to yogurt or porridge, but weight change depends on the overall eating pattern and portions.
Can people with diabetes eat Teff-Chia Mix?
People with diabetes can often include Teff-Chia Mix, but the portion and the foods eaten with it affect the meal’s impact on blood sugar. If you use glucose-lowering medication or have an individualized meal plan, ask your dietitian how to fit it in.
Teff-Chia Mix Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Biotin
2.24µg · 7% DV
B6
0.11mg · 6% DV
B5
0.25mg · 5% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.14mg · 16% DV
Phosphorus
104mg · 15% DV
Magnesium
59mg · 14% DV
Potassium ⭐
132mg · 4% DV
Sodium
3.36mg · 0% DV
Teff-Chia Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Teff-Chia Mix
To burn the 115 calories in 2 tablespoon (medium) (28 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 Teff-Chia Mix?
Teff-Chia Mix brings together teff, a tiny grain central to Ethiopian and Eritrean cooking, and chia seeds, native to parts of Central America. Teff is traditionally milled into flour for injera, while chia is often soaked for drinks and puddings; together, they make a versatile grain-and-seed blend rather than a traditional dish in its own right.
Its earthy, mild flavour and chia’s soft, slightly gel-like texture work well in porridge, yoghurt, smoothies or baking. It supplies fibre, plant protein and fats, including omega-3. A 100 g portion provides 13.5 g of fibre. For an easy breakfast, stir a modest amount into unsweetened yoghurt or porridge and add fresh fruit.
How Nutritious Is Teff-Chia Mix?
Nutrient density
Very 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 Teff-Chia Mix 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 Teff-Chia Mix Contain Allergens?
No known major allergens
Which Diets Is Teff-Chia Mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Teff-Chia Mix Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.76g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 0.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.