Teff is a highly nutritious ancient grain that originated in Ethiopia in 4000 BC to 1000 BC.
The world’s smallest grain (smaller than a poppy seed), teff is a nutrient dense grain. Teff has a delicious nutty flavor and is often used in porridges and other whole grain dishes or as a versatile gluten-free flour for baking everything from traditional Ethiopian bread (known as Injera) to U.S. staples like apple pie and pancakes.
Teff offers a balanced mix of macronutrients and essential vitamins and minerals that promote overall health.
100g of Teff includes 180mg calcium, 7.63 mg iron, 184 mg magnesium, 429 mg phosphorus, 427 mgpotassium, and 3.63 mg zinc.
Teff is also high in lysine. Lysine helps your body convert energy, lowers cholesterol, forms collagen, and may help absorb calcium.
Teff’s Protein Content and Amino Acid Profile
Teff is considered a complete protein because it contains all nine essential amino acids, making it one of the few plant-based sources that provides a full profile of essential amino acids.
Fiber Content in Teff
With around 7 grams of fiber per cooked cup, teff supports digestive health and helps maintain healthy blood sugar levels.
Minerals in Teff
Teff is an excellent source of iron. In fact, 3.5 oz (100gm) of teff flour provides 37% of the Daily Value (DV) for iron, while the same amount of wheat flour offers only 5%.
Teff also provides more calcium than other grains by a wide margin. 3.5 oz (100gm) teff grain contains 180 mg of calcium.
Teff Fat Content
Teff is only 2-3% fat, and contains the essential omega 6 and omega 3 fatty acids. Find reference
Teff Calorie and Macronutrient Information
One cup of cooked teff provides approximately 255 calories, with a balanced ratio of carbohydrates, protein, and healthy fats.
How Teff Compares
Teff stands out from other grains for its strong protein and calcium content.
Teff grain contains all nine essential amino acids your body cannot produce, making it a rare complete plant protein. With 5 grams of protein per serving, teff provides lysine, which is typically low in grains, and methionine, usually lacking in legumes. This complete amino acid profile makes Maskal Teff ideal for plant-based diets requiring high-quality protein sources.
Teff flour contains 7 grams of fiber per cooked cup, significantly more than refined wheat flour. The smaller grain size makes teff easier to digest, while its prebiotic fiber feeds beneficial gut bacteria. Being naturally gluten-free, Maskal Teff flour eliminates digestive inflammation that affects people with celiac disease or gluten sensitivity, promoting better overall gut health.
Teff grain provides sustained energy through complex carbohydrates while delivering complete proteins for muscle repair. The high magnesium content supports muscle function and prevents cramping, while iron ensures optimal oxygen delivery to working muscles. Maskal Teff’s balanced electrolytes and low glycemic index help maintain steady energy levels during extended physical activity.
Teff grain provides calcium, magnesium, and phosphorus in ratios that optimize bone mineralization as you age. The manganese content supports collagen production for joint health, while zinc aids in bone tissue repair. Maskal Teff’s complete amino acids help maintain muscle mass, which is crucial for preventing falls and fractures in older adults seeking natural bone support.
Growing children need complete proteins for proper development, and teff grain delivers all essential amino acids in easily digestible form. The high iron content prevents childhood anemia, while calcium and phosphorus support strong teeth and bones. Maskal Teff flour’s mild nutty flavor appeals to kids, making it easier to incorporate nutrient-dense whole grains into picky eaters’ diets.
Maskal Teff provides 37% of daily iron needs in just 3.5 ounces, compared to only 5% from wheat flour. Teff also contains vitamin C and lysine, which enhance iron absorption in your body. The complete amino acid profile supports red blood cell formation, making teff grain an excellent choice for people with iron deficiency or vegetarians seeking plant-based iron sources.
The Teff Company grows Maskal Teff in the western USA, a non-GMO gluten-free grain that’s a superfood full of high quality complex carbohydrates, proteins, minerals, and fiber. Teff is an ancient grain native to Ethiopia and Eritrea. Explore our website to learn more about teff. Learn how to make traditional injera or discover 100s of teff recipes from breakfasts to desserts.
