Teff
A tiny, gluten-free Ethiopian grain with one of the highest calcium and iron contents among common grains.
Energy
Bone Health
Gut Health
Teff is a tiny gluten-free grain high in calcium, iron, and fiber. It supports bone health and digestion. Use teff in pancakes, porridge, or baking.
Teff
Per
1 cup, cooked (252g)
Calories
255
Vitamin K
NA
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
29%
Magnesium
30%
Potassium
6%
Calcium
9%
Fiber
7.1g
Nutrition Highlights
Calcium, iron, fiber, resistant starch
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Simmer in extra liquid and stir occasionally — teff's tiny grains cook into a porridge-like consistency rather than staying separate like rice.
Absorption Boost
Vitamin C foods — improves absorption of teff's iron
Legumes — rounds out the amino acid profile
Use Caution If
You're newly increasing fiber intake — introduce gradually to avoid bloating
You're managing carbohydrate intake closely — still a starchy grain despite its dense nutrient profile
Storage
Store uncooked teff in an airtight container in a cool, dry place; keeps for up to a year.
Biomarkers to Track
Subjective
(Daily)
Energy stability
Bone and joint comfort
Objective
(Quarterly)
Calcium and vitamin D status
Fasting iron and ferritin