Teff, cooked
FDC 168918cup (252 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 71 · +7 vs Grains & pasta medianTeff, the tiny grain traditionally ground for Ethiopian injera, earns a Nutrient Density Score of 71 of 100, placing it in the Good band and ranking 12 of 60 in Grains & pasta. Cooked, it supplies 12% DV of magnesium and 11% DV of iron, solid marks for a grain best known for its size rather than its nutrition.
A cup of cooked teff (252 g) works well stirred into porridge or fermented into flatbread, and at 101 calories per 100 g with just 8 mg of sodium it fits easily into a low-sodium plate. It isn't a major fiber source compared with some other whole grains, so pairing it with vegetables or legumes helps round out the meal.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | 5% |
| Total fat | 0.65 g | 1% |
| Saturated fat | - | |
| Cholesterol | 0 mg | 0% |
| Sodium | 8 mg | 0% |
| Carbohydrate | 20 g | 7% |
| Dietary fiber | 2.8 g | 10% |
| Sugars | - | |
| Protein | 3.9 g | 8% |
| Potassium | 107 mg | 2% |
| Calcium | 49 mg | 4% |
| Iron | 2.1 mg | 11% |
| Magnesium | 50 mg | 12% |
| Vitamin C | - | |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | 13% |
| Total fat | 1.6 g | 2% |
| Saturated fat | - | |
| Cholesterol | 0 mg | 0% |
| Sodium | 20 mg | 1% |
| Carbohydrate | 50 g | 18% |
| Dietary fiber | 7.1 g | 25% |
| Sugars | - | |
| Protein | 9.8 g | 20% |
| Potassium | 270 mg | 6% |
| Calcium | 123 mg | 9% |
| Iron | 5.2 mg | 29% |
| Magnesium | 126 mg | 30% |
| Vitamin C | - | |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 168918Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Buckwheat flour, whole-groatDensity 71 vs 71Amaranth grain, uncookedDensity 72 vs 71Amaranth grain, cookedDensity 73 vs 71