Teff Nutrition Facts

The teff seed is very tiny, measuring less than one millimeter in diameter. A handful of teff is enough to plant a large area. Teff is a high-fiber food and a strong source of protein, manganese, iron and calcium. The array of vitamins and minerals found in teff contribute to its role as a healthy, weight-managing and bone-strengthening food.

One cup of cooked teff has about:

  • 255 calories

  • 1.6 grams fat

  • 20 milligrams sodium

  • 50 grams carbohydrate

  • 7 grams dietary fiber

  • 10 grams protein

  • 0.46 milligrams thiamine (31 percent DV)

  • 0.24 milligrams vitamin B6 (12 percent DV)

  • 2.3 milligrams niacin (11 percent DV)

  • 0.08 milligrams riboflavin/vitamin B2 (5 percent DV)

  • 7.2 milligrams manganese (360 percent DV)

  • 126 milligrams magnesium (32 percent DV)

  • 302 milligrams phosphorus (30 percent DV)

  •  5.17 milligrams iron (29 percent DV)

  • 0.5 milligrams copper (28 percent DV)

  • 2.8 percent zinc (19 percent DV)

  • 123 milligrams calcium (12 percent DV)

  • 269 milligrams potassium (6 percent DV)

  • 20 milligrams sodium (1 percent DV)