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Teff is a tiny grain, with seeds about the size of a poppy seed, and a staple of Ethiopia and Eritrea, where its flour is used for injera flatbread. A cooked cup supplies about 10 grams of protein and 7 grams of fiber, plus large shares of the Daily Value for manganese, copper, thiamin, magnesium and iron, according to USDA data. It is naturally gluten-free and always eaten as a whole grain. Below are the USDA teff nutrition facts, how it compares with other grains, the teff flour and injera basics, its gluten-free status, and one surprising wrinkle in the iron story.
Peptide Labs does not sell teff or teff products. This article is general nutrition information, not medical advice.
Key Takeaways
- A cooked cup of teff has about 255 calories, 10 grams of protein and 7 grams of fiber in USDA data.
- The same cup covers about 25% of the Daily Value for fiber, 38% for thiamin and 29% for iron.
- Teff seeds are so small that they are always eaten whole, bran and germ included.
- Teff is naturally gluten-free; people with celiac disease should still look for tested or labeled products because of cross-contact.
- A study of Ethiopian injera found most of its iron came from soil, not from the grain itself.
What is teff grain?
Teff (Eragrostis tef) is a cereal grass, part of the lovegrass genus. According to the Whole Grains Council, it is thought to have originated in Ethiopia and has long been grown there and in Eritrea. The seeds are less than a millimeter across, roughly the size of a poppy seed, and it takes about 3,000 of them to make a single gram. They range in color from ivory to yellowish brown to dark reddish brown.
Because the seed is so tiny, the bran and germ make up a large share of it, and it is too small to mill into a refined white product. That means teff, whether eaten as a cooked grain or as teff flour, is a whole grain. Unlike amaranth or quinoa, which are seeds of broadleaf plants, teff is a true grass, a relative of the cereals most people already eat.
Teff nutrition per cooked cup
The table uses the USDA FoodData Central SR Legacy entry for cooked teff (FDC 168918), converted to the USDA 1-cup portion of 252 grams. SR Legacy also lists uncooked teff (FDC 169747). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (cooked teff) | Per 1 cup (252 g) | % Daily Value |
|---|---|---|
| Calories | 255 | Not applicable |
| Protein | 9.8 g | 20% |
| Total fat | 1.6 g | 2% |
| Carbohydrate | 50.1 g | 18% |
| Fiber | 7.1 g | 25% |
| Manganese | 7.2 milligrams | 313% |
| Copper | 0.57 milligrams | 63% |
| Thiamin (vitamin B1) | 0.46 milligrams | 38% |
| Magnesium | 126 milligrams | 30% |
| Iron | 5.2 milligrams | 29% |
| Zinc | 2.8 milligrams | 25% |
| Phosphorus | 302 milligrams | 24% |
| Niacin (vitamin B3) | 2.3 milligrams | 14% |
| Vitamin B6 | 0.24 milligrams | 14% |
| Calcium | 123 milligrams | 9% |
| Potassium | 270 milligrams | 6% |
| Sodium | 20 milligrams | 1% |
The fiber figure is the headline for most readers: about a quarter of the Daily Value in one cup, more than quinoa, amaranth or brown rice per cup in USDA data. The manganese figure is striking too, at more than three times the Daily Value per cup, and teff supplies more thiamin per cup than brown rice or amaranth in USDA data. The Whole Grains Council highlights calcium too; its figure of 123 milligrams per cooked cup matches the USDA entry, which works out to about 9% of the Daily Value. That is high for a grain but modest next to dairy or fortified foods, which our guide to calcium sources compares.
The Whole Grains Council also cites estimates that 20 to 40 percent of teff’s carbohydrate is resistant starch, a type of starch that is not digested in the small intestine. That figure is an estimate, not a USDA value. Teff is not a low-carb food: a cooked cup has about 50 grams of carbohydrate.
Teff vs amaranth, quinoa and rice
This comparison uses USDA SR Legacy values for one cooked cup of each food.
| Per cooked cup (USDA) | Teff | Amaranth | Quinoa | Brown rice |
|---|---|---|---|---|
| Calories | 255 | 251 | 222 | 248 |
| Protein | 9.8 g | 9.3 g | 8.1 g | 5.5 g |
| Fiber | 7.1 g | 5.2 g | 5.2 g | 3.2 g |
| Iron | 5.2 milligrams | 5.2 milligrams | 2.8 milligrams | 1.1 milligrams |
| Calcium | 123 milligrams | 116 milligrams | 31 milligrams | 6 milligrams |
| Magnesium | 126 milligrams | 160 milligrams | 118 milligrams | 79 milligrams |
| Manganese | 7.2 milligrams | 2.1 milligrams | 1.2 milligrams | 2.0 milligrams |
Teff and amaranth are close on calories, protein, iron and calcium. Teff leads on fiber and manganese, while amaranth has more magnesium. Both outpace quinoa and brown rice on iron and calcium per cup. For a wider list, see our guide to fiber-rich foods, and for why whole grains differ from white flour products, see our refined carbs guide.
Teff and iron: the soil surprise
USDA lists teff as an iron-rich grain, and teff is often promoted for iron. A 2017 study by Cercamondi and colleagues (International Journal for Vitamin and Nutrition Research) adds context. Researchers sampled injera batter in 30 households in Debre Zeyit, Ethiopia. Iron levels varied widely from home to home, and the team estimated that 86 to 97 percent of the iron came from soil contamination, not from the grain itself. Injera is also high in phytic acid, which binds iron. Fermentation lowered phytic acid only modestly, and the authors concluded that iron from injera is poorly absorbed.
That study looked at household flour in one region, not commercial teff sold in the US, so it does not tell you how much iron a given bag contains. It does show that headline iron numbers for teff are not the whole story. If you are working on low iron, talk to your clinician; our guides to iron sources and iron supplement side effects cover the basics, including heme vs non-heme iron.
Teff flour and injera
Most teff eaten worldwide is ground into teff flour. In Ethiopia and Eritrea the flour is mixed with water and fermented to make injera, a spongy, slightly sour flatbread. The Whole Grains Council describes how injera doubles as an edible plate: diners tear off pieces and use them to scoop up stews. Because the batter is fermented, injera is often discussed alongside other fermented foods.
In the US, teff flour shows up in gluten-free breads, pancakes, muffins and pasta, often blended with other flours because it has no gluten to give dough structure. Whole teff grain can also be cooked into a thick breakfast porridge or stirred into soups. Follow the package for cooking water and time.
Is teff gluten free?
Yes. The Celiac Disease Foundation lists teff among naturally gluten-free grains, with the same cross-contact caution that applies to all of them. Points to check:
- Choose teff or teff flour that is tested for gluten or labeled gluten-free. FDA rules (21 CFR 101.91) require foods labeled gluten-free to contain less than 20 parts per million of gluten.
- Read the ingredient list of injera and baked goods. A product containing teff can also contain wheat or barley flour.
- Avoid bulk bins with shared scoops.
One survey offers some reassurance. In a 2008 questionnaire study of the Dutch Celiac Disease Society (Hopman and colleagues, Scandinavian Journal of Gastroenterology), 66% of 1,545 members with biopsy-confirmed celiac disease ate teff, and most reported no symptoms from it. The data were self-reported, not a controlled trial, so people with celiac disease should still talk to their gastroenterologist or dietitian about new foods. Teff is not one of the nine major food allergens FDA lists.
Frequently Asked Questions
What is teff?
Teff is the seed of Eragrostis tef, a cereal grass from Ethiopia and Eritrea. It is the main ingredient in injera flatbread and is always eaten as a whole grain.
Is teff gluten free?
Yes, teff is naturally gluten-free. Choose products tested or labeled gluten-free and check injera ingredient lists, since some contain wheat or barley flour.
What is the nutrition of a cup of cooked teff?
USDA data show about 255 calories, 10 grams of protein, 7 grams of fiber, 38% of the Daily Value for thiamin and 29% for iron.
Is teff high in iron?
USDA lists about 29% of the Daily Value per cooked cup. A study of Ethiopian injera found much of the iron came from soil and was poorly absorbed, so the number does not tell the full story.
What is teff flour used for?
Traditionally for fermented injera. In the US it is used in gluten-free breads, pancakes and baked goods, often blended with other flours.
Is teff better than quinoa?
Per cooked cup in USDA data, teff has more fiber, iron and calcium, and quinoa has slightly fewer calories. Both are nutritious gluten-free grains.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have celiac disease or a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Amaranth: USDA Grain Nutrition, Gluten-Free Status and How to Use It, Millet: USDA Nutrition, Gluten Facts and What Studies Show, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption.