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[N]extrient

Teff (Cooked)

SR Legacy·Comprehensive Reference Data

Teff, cooked

Cereal Grains and Pasta

A 100g serving covers 124% of the daily recommended Manganese, making Teff (Cooked) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (3.9g), fat (0.7g), and carbohydrates (19.9g) per 100g. At 101 calories per 100g, Teff (Cooked) offers moderate energy density suitable for balanced meals. With only 8mg of sodium, Teff (Cooked) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.8g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Teff (Cooked) delivers meaningful amounts of 8 different vitamins and minerals above 10% of daily value.

Calories101KCAL
Protein3.9G
Fat0.65G
Carbs19.9G
Fiber2.8G

Calorie Distribution

101kcal
  • Protein15%3.9 g
  • Fat6%0.65 g
  • Carbs79%19.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water74.9G
Energy101KCAL
Protein3.9G
Total lipid (fat)0.65G
Carbohydrate, by difference19.9G
Fiber, total dietary2.8G
Cholesterol0MG
Thiamin0.18MG
Riboflavin0.03MG
Niacin0.91MG
Vitamin B-60.10MG
Folate, total18.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Calcium, Ca49.0MG
Iron, Fe2.0MG
Magnesium, Mg50.0MG
Phosphorus, P120MG
Potassium, K107MG
Sodium, Na8.0MG
Zinc, Zn1.1MG
Copper, Cu0.23MG
Manganese, Mn2.9MG
Energy422kJ
Ash0.69G
Folic acid0UG
Folate, food18.0UG
Folate, DFE18.0UG
Retinol0UG
Vitamin A, IU2.0IU
Tryptophan0.04G
Threonine0.15G
Isoleucine0.15G
Leucine0.31G
Lysine0.11G
Methionine0.13G
Cystine0.07G
Phenylalanine0.20G
Tyrosine0.13G
Valine0.20G
Arginine0.15G
Histidine0.09G
Alanine0.22G
Aspartic acid0.24G
Glutamic acid0.97G
Glycine0.14G
Proline0.19G
Serine0.18G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (252g)2559.8g1.6g50g

Scaled from Teff (Cooked)'s per-100g values using USDA portion data.

More in Cereal Grains and Pasta

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370 kcal6.8g protein

Pasta Fresh-refrigerated Spinach as Purchased

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Flour Barley

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Rice Brown Medium-grain (Cooked (includes Foods for Usda's Food Distribution Program))

112 kcal2.3g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Teff (Uncooked)

367 kcal13.3g protein

Spaghetti Spinach Dry

372 kcal13.35g protein

Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program)

340 kcal13.21g protein

Flour Whole Wheat

370 kcal15.1g protein

Buckwheat Groats (Roasted, Cooked)

92 kcal3.38g protein

Spelt (Cooked)

127 kcal5.5g protein

Nutrient Highlights

  • Teff (Cooked) is a good source of Magnesium (12% DV) — see top foods ranked by Magnesium
  • Teff (Cooked) is a good source of Iron (11% DV) — see top foods ranked by Iron
  • Teff (Cooked) is a good source of Fiber (10% DV) — see top foods ranked by Fiber
  • Teff (Cooked) is a good source of Zinc (10% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Teff (Cooked) is naturally low in sodium at 8mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 14% (#1,157 of 8,262)
  • Fiber: top 20% (#1,652 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories101
% Daily Value*
Total Fat 0.65G1%
Cholesterol 0MG0%
Sodium 8.0MG0%
Total Carbohydrate 19.9G7%
Dietary Fiber 2.8G10%
Total Sugars 0
Protein 3.9G8%
Vitamin D 0mcg0%
Calcium 49.0MG4%
Iron 2.0MG11%
Potassium 107MG2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168918.

View on USDA FoodData Central →