per 100 grams
Carbohydrates 19.9 g
Proteins 3.9 g
Fats 0.7 g
Water 74.9 g
Fiber 2.8 grams
Ash 0.7 grams


101 Calories per 100g

Few people have heard of Teff, but it's quickly becoming one of the most popular and versatile health food ingredients out there. Teff is a tiny grain that originated in Ethiopia and is similar to quinoa in its nutritional value, taste, and texture. It's gluten-free, vegan, and loaded with plant-based protein and fiber, so it's easy to see why it's becoming such a popular health food ingredient.

What Is Teff?

Teff is a grain that originated in Ethiopia thousands of years ago. It's a tiny grain, measuring only 1-2 mm in diameter, but it packs a huge nutritional punch. It contains high amounts of fiber and protein, as well as essential vitamins and minerals like phosphorus, zinc, iron, and magnesium. It's also higher in calcium than most other grains, making it especially beneficial for vegans or those with dairy-restricted diets.

Aside from its health benefits, teff is also incredibly versatile. It can be used to make flour for baking, as a hot cereal, or popped like popcorn. It's also possible to cook teff into a porridge or polenta-like side dish. There are plenty of ways to enjoy Teff.

What Does Teff Taste Like?

Teff is a bit milder in flavor than some other grains, like quinoa, barley, or millet. Its flavor is a bit more delicate, with sweet and nutty notes. When cooked, it has a creamy, porridge-like texture that pairs perfectly with savory toppings like shredded cheese or sautéed vegetables.

Nutritional Benefits Of Teff

There are plenty of nutrition benefits to be had from incorporating teff into your diet. One study found that teff had the highest mineral content of any grain, beating out even quinoa. This makes it an excellent source of essential minerals like iron, phosphorus, zinc, and magnesium.

It is also high in protein and fiber, which makes it a great choice for vegans and those with restricted diets. Teff is also rich in calcium, potassium, and vitamin C, making it a great way to get all these important nutrients without needing to resort to dairy products or fortified foods.

How To Use Teff

Teff is incredibly versatile and can be used to make a wide variety of dishes. It can be boiled like a hot cereal, made into a porridge-like side dish, or popped like popcorn and eaten with savory toppings. It can also be ground into a flour and used in baking.

For a quick breakfast, try boiling some soaked teff in water or milk and adding your favorite blend of spices and sweetener. It creates a creamy, comforting porridge that can be enjoyed as-is or topped with nuts, dried fruit, and/or nut butter.

To use Teff as a flour substitute, try replacing some of the traditional flour in a recipe with teff flour. It works especially well in quick breads and pancakes, giving them a more nutty flavor.


Teff is an incredibly versatile grain that originates from Ethiopia. It's a nutrient-dense health food, loaded with fiber, protein, and essential vitamins and minerals. Despite its size, it has a strong a delicious flavor that pairs wonderfully with both sweet and savory ingredients. It's also gluten-free, vegan, and easy to incorporate into your diet in a variety of ways. So why not give Teff a try in your next meal?