USDA reference food · Cereal Grains and Pasta
Teff, cooked
1 cup of teff, cooked (252 g) has 250 calories, 10g of protein, 1.5g of fat and 7g of fiber (USDA FoodData Central, SR Legacy, FDC 168918). It is one of 2 USDA descriptions of teff.
FoodData Central 168918, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.9g
- more than 35% of 8,218 USDA reference foods
- Calories per 100 g
- 101
- more than 28% of reference foods
- Fiber per 100 g
- 2.8g
- more than 78% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 168918); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese7.2 mg in 1 cup (252 g), 313% of the Daily Value
- Copper0.6 mg in 1 cup (252 g), 63% of the Daily Value
- Thiamin0.5 mg in 1 cup (252 g), 38% of the Daily Value
- Magnesium126 mg in 1 cup (252 g), 30% of the Daily Value
- Zinc2.8 mg in 1 cup (252 g), 25% of the Daily Value
- Phosphorus302 mg in 1 cup (252 g), 24% of the Daily Value
- Vitamin B60.2 mg in 1 cup (252 g), 14% of the Daily Value
- Niacin2.3 mg in 1 cup (252 g), 14% of the Daily Value
- Folate45 µg DFE in 1 cup (252 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 168918), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 79% carbohydrate, 6% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 101 | 28% |
| Protein | 3.87 g | 35% |
| Total fat | 0.65 g | 24% |
| Carbohydrate | 19.9 g | 68% |
| Fiber | 2.80 g | 78% |
| Sodium | 8.00 mg | 16% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (46)
The portion is 1 cup (252 g); % DV is for that portion.
Energy, macronutrients and sugars (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 9.75 g | 3.87 g | 20% |
| Total lipid (fat) | 1.64 g | 0.65 g | 2% |
| Carbohydrate, by difference | 50.0 g | 19.9 g | 18% |
| Ash | 1.74 g | 0.69 g | |
| Energy | 255 kcal | 101 kcal | |
| Water | 189 g | 74.9 g | |
| Fiber, total dietary | 7.06 g | 2.80 g | 25% |
| Cholesterol | 0 mg | 0 mg | 0% |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 123 mg | 49.0 mg | 9% |
| Iron, Fe | 5.17 mg | 2.05 mg | 29% |
| Magnesium, Mg | 126 mg | 50.0 mg | 30% |
| Phosphorus, P | 302 mg | 120 mg | 24% |
| Potassium, K | 270 mg | 107 mg | 6% |
| Sodium, Na | 20.2 mg | 8.00 mg | 1% |
| Zinc, Zn | 2.80 mg | 1.11 mg | 25% |
| Copper, Cu | 0.57 mg | 0.23 mg | 63% |
| Manganese, Mn | 7.21 mg | 2.86 mg | 313% |
Vitamins (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Thiamin | 0.46 mg | 0.18 mg | 38% |
| Riboflavin | 0.083 mg | 0.033 mg | 6% |
| Niacin | 2.29 mg | 0.91 mg | 14% |
| Vitamin B-6 | 0.24 mg | 0.097 mg | 14% |
| Folate, total | 45.4 µg | 18.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 45.4 µg | 18.0 µg | |
| Folate, DFE | 45.4 µg | 18.0 µg | 11% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.10 g | 0.041 g | |
| Threonine | 0.38 g | 0.15 g | |
| Isoleucine | 0.37 g | 0.15 g | |
| Leucine | 0.78 g | 0.31 g | |
| Lysine | 0.27 g | 0.11 g | |
| Methionine | 0.32 g | 0.13 g | |
| Cystine | 0.17 g | 0.069 g | |
| Phenylalanine | 0.51 g | 0.20 g | |
| Tyrosine | 0.34 g | 0.13 g | |
| Valine | 0.50 g | 0.20 g | |
| Arginine | 0.38 g | 0.15 g | |
| Histidine | 0.22 g | 0.088 g | |
| Alanine | 0.55 g | 0.22 g | |
| Aspartic acid | 0.60 g | 0.24 g | |
| Glutamic acid | 2.46 g | 0.97 g | |
| Glycine | 0.35 g | 0.14 g | |
| Proline | 0.49 g | 0.19 g | |
| Serine | 0.46 g | 0.18 g |
Source: USDA FoodData Central, FDC 168918: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat teff
USDA lists 2 preparations of teff. The teff page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov