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[N]extrient

Teff (Uncooked)

SR Legacy·Comprehensive Reference Data

Teff, uncooked

Cereal Grains and Pasta

A 100g serving covers 402% of the daily recommended Manganese, making Teff (Uncooked) one of the more concentrated dietary sources of this nutrient. Teff (Uncooked) is primarily a carbohydrate source, delivering 73.1g of carbs with minimal fat at 2.4g per 100g. Teff (Uncooked) packs 367 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 12mg of sodium, Teff (Uncooked) is naturally very low in sodium and suitable for sodium-restricted diets. Teff (Uncooked) provides 8g of dietary fiber per 100g (29% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Teff (Uncooked) delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories367KCAL
Protein13.3G
Fat2.4G
Carbs73.1G
Fiber8G

Calorie Distribution

367kcal
  • Protein14%13.3 g
  • Fat6%2.4 g
  • Carbs80%73.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water8.8G
Energy367KCAL
Protein13.3G
Total lipid (fat)2.4G
Carbohydrate, by difference73.1G
Fiber, total dietary8.0G
Total Sugars1.8G
Thiamin0.39MG
Riboflavin0.27MG
Niacin3.4MG
Vitamin B-60.48MG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.08MG
Vitamin K (phylloquinone)1.9UG
Calcium, Ca180MG
Iron, Fe7.6MG
Magnesium, Mg184MG
Phosphorus, P429MG
Potassium, K427MG
Sodium, Na12.0MG
Zinc, Zn3.6MG
Copper, Cu0.81MG
Manganese, Mn9.2MG
Selenium, Se4.4UG
Energy1536kJ
Ash2.4G
Sucrose0.62G
Glucose0.73G
Fructose0.47G
Lactose0G
Maltose0.01G
Galactose0G
Starch36.6G
Pantothenic acid0.94MG
Choline, total13.1MG
Betaine2.3MG
Carotene, beta5.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU9.0IU
Lycopene0UG
Lutein + zeaxanthin66.0UG
Tocopherol, beta0.02MG
Tocopherol, gamma5.0MG
Tocopherol, delta0.07MG
Tocotrienol, alpha0.02MG
Tocotrienol, beta0MG
Tocotrienol, gamma0.23MG
Tocotrienol, delta0MG
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0UG
Fatty acids, total saturated0.45G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 15:00G
SFA 16:00.33G
SFA 17:00G
SFA 18:00.10G
SFA 20:00.02G
SFA 22:00.007G
Fatty acids, total monounsaturated0.59G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.004G
MUFA 17:10G
MUFA 18:10.57G
MUFA 20:10.01G
Fatty acids, total polyunsaturated1.1G
PUFA 18:20.94G
PUFA 18:30.14G
PUFA 18:3 n-3 c,c,c (ALA)0.14G
PUFA 18:3 n-6 c,c,c0G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40G
Tryptophan0.14G
Threonine0.51G
Isoleucine0.50G
Leucine1.1G
Lysine0.38G
Methionine0.43G
Cystine0.24G
Phenylalanine0.70G
Tyrosine0.46G
Valine0.69G
Arginine0.52G
Histidine0.30G
Alanine0.75G
Aspartic acid0.82G
Glutamic acid3.3G
Glycine0.48G
Proline0.66G
Serine0.62G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (193g)70825.7g4.6g141.1g

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

More in Cereal Grains and Pasta

Wheat Flour 9% Protein Bleached

367 kcal8.9g protein

Wheat Flour 9% Protein Bleached

367 kcal8.9g protein

Flour Quinoa

11.9g protein

Flour Oat Whole Grain

13.2g protein

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

362 kcal7.5g protein

Corn Flour Masa Harina White or Yellow Dry (Raw)

7.6g protein

Nutritionally Similar Foods

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

Teff (Cooked)

101 kcal3.87g protein

Spaghetti Spinach Dry

372 kcal13.35g protein

Sorghum Grain

329 kcal10.62g protein

Buckwheat Groats (Roasted, Cooked)

92 kcal3.38g protein

Wild Rice (Raw)

357 kcal14.73g protein

Quinoa (Cooked)

120 kcal4.4g protein

Nutrient Highlights

  • Teff (Uncooked) is a excellent source of Magnesium (44% DV) — see top foods ranked by Magnesium
  • Teff (Uncooked) is a excellent source of Iron (42% DV) — see top foods ranked by Iron
  • Teff (Uncooked) is a excellent source of Zinc (33% DV) — see top foods ranked by Zinc
  • Teff (Uncooked) is a excellent source of Fiber (29% DV) — see top foods ranked by Fiber
  • Teff (Uncooked) is a excellent source of Protein (27% DV) — see top foods ranked by Protein

Dietary Considerations

  • With 427mg of potassium per 100g, individuals on a renal diet should moderate their intake of Teff (Uncooked). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Teff (Uncooked) is naturally low in sodium at 12mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (8.0g) and low fat profile makes Teff (Uncooked) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Teff (Uncooked) provides 7.6mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 3% (#248 of 8,262)
  • Fiber: top 5% (#413 of 8,262)
  • Iron: top 5% (#413 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

Calories367
% Daily Value*
Total Fat 2.4G3%
Cholesterol 0mg0%
Sodium 12.0MG1%
Total Carbohydrate 73.1G27%
Dietary Fiber 8.0G29%
Total Sugars 1.8G
Protein 13.3G27%
Vitamin D 0mcg0%
Calcium 180MG14%
Iron 7.6MG42%
Potassium 427MG9%

* 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: 169747.

View on USDA FoodData Central →