Energy & Metabolism
Teff
A tiny, gluten-free Ethiopian grain with one of the highest calcium and iron contents among common grains.
Energy
Bone Health
Gut Health
Serving
1 cup, cooked (252g)
Calories Per Serving
255
Key nutrients
Calcium, iron, fiber, resistant starch
Nutrient density
Not officially rated
Why it’s worth eating
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.
What you may notice
Energy stability
Bone and joint comfort
Markers worth tracking
Calcium and vitamin D status
Fasting iron and ferritin
How to eat it
Simmer in extra liquid and stir occasionally, teff's tiny grains cook into a porridge-like consistency rather than staying separate like rice.
Pairs well with
Vitamin C foods, improves absorption of teff's iron
Legumes, rounds out the amino acid profile
Storage
Store uncooked teff in an airtight container in a cool, dry place; keeps for up to a year.
The numbers, per 1 cup, cooked (252g)
NA
Vitamin K
0%
Vitamin A
0%
Vitamin C
9%
Calcium
29%
Iron
30%
Magnesium
6%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
7.1g
Teff, cooked (FDC 168918)
Evidence
D
HONEST FLAG: teff has no completed whole-food human RCT. Its iron and anti-anemia reputation rests on nutrient composition and ecological inference, not controlled trials.
Study dose vs. serving
Red teff carries about 15.7 mg iron/100 g versus wheat 3.7 mg (Foods. 2024;13(21):3394). Much of the very high measured iron is contaminant soil iron from traditional threshing, of uncertain bioavailability.
No whole-food human RCT located. A small experimental study (PMC6948299) measured teff injera glycemic index 36 (low). An iron-status RCT in Ethiopian infants is registered (NCT03355287) but outcome data were not found published.
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
Details
Type
Carbs
Season
Imported, pantry, year-round
Forms
Whole grain, flour, injera
Price
Premium
Bioactive
Iron (partly contaminant soil iron) and resistant starch
Heat stable
Yes
Watch
Naturally gluten-free.
Reliability
3 / 5
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