Calories in Teff: Nutrition Facts & Serving Sizes
Per 1 cup (252g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of cooked teff (252g) contains about 255 calories with 9.8g of protein, 50.1g of carbs, 1.8g of fat, and 7.1g of fiber. Per 100g cooked, teff delivers 101 calories, 3.9g of protein, 19.9g of carbs, and 2.8g of fiber. Teff is an ancient grain native to the Horn of Africa and is the primary grain used to make injera flatbread. It is naturally gluten-free and stands out among grains for its iron content (2.1mg per 100g) and calcium (49mg per 100g), which are relatively high compared to other grains. Teff also provides 50mg of magnesium per 100g and 107mg of potassium per 100g. With nearly 4g of protein per 100g cooked and 2.8g of fiber, it offers more nutritional density than white rice at a similar calorie level. For anyone looking to diversify their grain intake or managing gluten intolerance, teff is a solid ancient grain option.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (252g) | 254.5 | 9.8g | 50.1g | 1.8g | 7.1g |
| 100g | 101 | 3.9g | 19.9g | 0.7g | 2.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 101 | 5% |
| Protein | 3.9g | 8% |
| Total Fat | 0.7g | 1% |
| Total Carbohydrates | 19.9g | 7% |
| Dietary Fiber | 2.8g | 10% |
| Sugars | 0g | |
| Sodium | 8mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 49mg | 4% |
| Iron | 2.1mg | 12% |
| Potassium | 107mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 50mg | 12% |
| Phosphorus | 120mg | 10% |
| Zinc | 1.1mg | 10% |
| Folate | 18mcg | 5% |
| Thiamin (B1) | 0.2mg | 17% |
| Niacin (B3) | 0.9mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Teff
Teff is one of the most nutrient-dense ancient grains available. Its iron content of 2.1mg per 100g cooked is notably high for a grain. Iron is essential for oxygen transport in the blood via hemoglobin, and iron deficiency is one of the most common nutritional deficiencies worldwide. For those who train regularly, adequate iron supports endurance and reduces fatigue.
The calcium content of 49mg per 100g is remarkable for a grain. Most grains provide very little calcium, making teff an unusual plant-based source of this mineral. Combined with the magnesium content (50mg per 100g), teff supports bone health and muscle function from multiple angles.
The 2.8g of fiber per 100g cooked helps slow digestion, promote satiety, and feed beneficial gut bacteria. The fiber content is roughly double that of white rice, making teff a more sustaining carb source for staying full between meals on a calorie deficit.
Teff is also naturally gluten-free, making it accessible to people with celiac disease or non-celiac gluten sensitivity who want a nutritious grain option. It contains thiamin (0.2mg per 100g) and niacin (0.9mg per 100g) for energy metabolism, and folate (18mcg per 100g) for cell function.
Dietary Considerations
Teff is naturally gluten-free, vegan, and dairy-free, making it suitable for a wide range of diets. At 19.9g of carbs per 100g cooked, it is not keto-friendly but works well for paleo and other whole-food dietary approaches. For weight loss, teff is a solid grain choice because its fiber content promotes satiety relative to its calorie count. It is a more nutritionally complete option than white rice or tapioca. Teff is particularly valuable for vegetarians and vegans seeking plant-based iron and calcium from whole grains.
Daily Intake (100g)
100g of teff provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in teff?
Per 100g cooked, teff has 101 calories. One cup of cooked teff (252g) contains about 255 calories with 9.8g of protein and 50.1g of carbs.
Is teff good for weight loss?
Teff can support weight loss due to its fiber content (2.8g per 100g cooked), which promotes satiety. At 101 calories per 100g cooked, it is a low calorie-density grain. Its protein content (3.9g per 100g) also helps with fullness compared to refined carb sources.
How much protein in teff?
Teff has 3.9g of protein per 100g cooked. One cup of cooked teff (252g) provides about 9.8g of protein. It is not a high-protein food, but it provides more protein than white rice at a similar calorie level.
Is teff gluten-free?
Yes, teff is naturally gluten-free. It is safe for people with celiac disease or gluten sensitivity and is a popular grain substitute in gluten-free cooking. Always ensure there is no cross-contamination during processing if you have celiac disease.
How does teff compare to quinoa?
Quinoa has more protein (14.1g per 100g dry) and more fiber (7g per 100g dry) than teff. However, cooked teff has significantly more iron (2.1mg vs quinoa's cooked values) and more calcium (49mg vs 47mg per 100g). Both are excellent ancient grains. Quinoa wins on protein, teff wins on iron and calcium.
How do you cook teff?
Teff is cooked like a porridge. Combine 1 cup of dry teff with 3 cups of water, bring to a boil, reduce heat, and simmer for 15 to 20 minutes until thick. It can also be used in baked goods as a flour. Teff has a mild, slightly nutty or earthy flavor that pairs well with both sweet and savory preparations.
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