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Teff seed Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Quick answer
0.25 cup (medium) of Teff seed (45 g) has 165 calories. That works out to 367 calories per 100 g. It contains 32.9 g of carbs, 6 g of protein, 1.1 g of fat and 3.6 g of fiber. Its 4.1 mg of Manganese covers 180% of the Daily Value. Its glycemic index is 47 (medium), so it raises blood sugar at a moderate pace.
What is Teff seed?
Teff seed comes from teff, a tiny-grained cereal native to the Horn of Africa, especially Ethiopia and Eritrea. It is often milled into flour; in Ethiopia, that flour is used to make injera, the soft, tangy flatbread served with stews and shared dishes. The whole grains range from pale ivory to reddish or deep brown.
Cooked whole, teff has a mild, earthy, slightly nutty flavour and a soft texture with a little graininess. Outside its home region, it can be simmered as porridge or added to soups, while its flour is used in breads and pancakes. It is mainly a carbohydrate source, with fibre and plant protein as well. Pair it with savoury stews or fruit and yoghurt, depending on the dish.
Teff seed Nutrition Facts
Selected: 100 g
367
KCAL / 100G
Carbs
73.1g
· 27% DV
Protein
13.3g
· 27% DV
Fat
2.4g
· 3% DV
Fiber
7.9g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 14% · Fat 6%
Teff seed Vitamins & Minerals
Vitamins
B1
0.39mg · 33% DV
B6
0.48mg · 28% DV
B2
0.27mg · 21% DV
B3
3.36mg · 21% DV
Minerals
Manganese
9mg · 391% DV
Copper
1mg · 111% DV
Phosphorus
429mg · 61% DV
Iron
8mg · 44% DV
How Nutritious Is Teff seed?
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.
Teff seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Teff seed
To burn the 367 calories in 100 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.
Is Teff seed Processed?
NOVA 1
Unprocessed
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 seed Contain Allergens?
No known major allergens
Which Diets Is Teff seed 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 seed Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.6g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Compare Teff seed
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Frequently Asked Questions About Teff seed
What is teff seed?
Teff seed is the tiny grain of a cereal crop native to the Horn of Africa, especially Ethiopia and Eritrea. It comes in light and darker varieties and is eaten whole or ground into flour.
How do you cook teff seeds?
Simmer teff seeds in water until soft and porridge-like, adjusting the liquid to your recipe. The grains are so small that draining them can be awkward, so sort out any debris before cooking rather than relying on a fine sieve.
What does teff taste like?
Teff has a mild, earthy, slightly nutty flavor. Darker teff can taste more pronounced than pale varieties, and its flavor works well in porridge, savory dishes, and baked goods.
How do you eat teff seeds?
Cooked teff seeds can be served as porridge or as a grain side, or stirred into soups and stews. You can also add them to breakfast bowls, while teff flour is used for breads and other baking.
Is teff used to make injera?
Yes. Traditional Ethiopian injera is made with teff flour, not whole seeds: the flour is mixed into a batter, fermented, and cooked into a soft, tangy flatbread.
What is the difference between teff seeds and teff flour?
Teff seeds are the intact grains, while teff flour is made by grinding them. Whole teff is cooked as a grain or porridge; the flour is used for injera and other batters and baked goods.
How is teff different from millet?
Teff is much smaller than millet and has a more earthy, nutty flavor. Both are cereal grains, but teff tends to cook into a softer, porridge-like texture, while millet can remain more distinct and fluffy.
Can you eat teff seeds raw?
Teff seeds are normally cooked before eating; raw whole grains are hard and not usually eaten as they are. For uncooked recipes, use a product specifically prepared for that purpose rather than assuming ordinary teff flour is ready to eat.
Does teff help with weight loss?
Teff does not cause weight loss on its own. Its fiber can help make a meal more filling, so it can fit into a weight-management eating pattern when portions and toppings are considered.
How should you store teff seeds?
Keep teff seeds in a tightly sealed container in a cool, dry, dark place. Protecting them from moisture and strong odors helps preserve their flavor and quality.
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Nutrition data compiled from USDA FoodData Central and scientific sources.