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Food · Cereal Grains and Pasta

Teff nutrition facts

A typical portion of teff (1 cup; 252 g, cooked) has 250 calories and 10g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 101 calories (cooked) to 367 (uncooked).

Nutrition Facts

Serving size1 cup (252g)
Amount per serving
Calories250
% Daily Value*
Total Fat 1.5g2%
Saturated Fat not declared
Trans Fat not declared
Cholesterol 0mg0%
Sodium 20mg1%
Total Carbohydrate 50g18%
Dietary Fiber 7g25%
Total Sugars not declared
Includes Added Sugars not declared
Protein 10g20%
Vitamin D not declared
Calcium 120mg9%
Iron 5.2mg29%
Potassium 270mg6%

* 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 for Teff, cooked, 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
Sodium per 100 g
8mg
more than 16% of reference foods

1 cup weighs 252 g in USDA's record for Teff, cooked (FDC 168918); across 2 records of teff USDA weighs it at 193 to 252 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 79% carbohydrate, 6% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

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.

Every form of teff USDA describes

Uncooked has the most calories per 100 g (367); the fewest: Cooked (101)

Calories per 100 g by USDA description of teffCooked101Uncooked367Calories per 100 g by USDA description of teffCooked101Uncooked367Calories per 100 g by USDA description of teffCooked101Uncooked367Calories per 100 g by USDA description of teffCooked101Uncooked367Calories per 100 g by USDA description of teffCooked101Uncooked367Calories per 100 g by USDA description of teffCooked101Uncooked367Calories per 100 g by USDA description of teffCooked101Uncooked367Calories per 100 g by USDA description of teffCooked101Uncooked367Calories per 100 g by USDA description of teffCooked101Uncooked367
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of teff, per 100 g
USDA descriptionCaloriesProteinFatSodium
Teff, cooked1013.9 g0.7 g8 mg
Teff, uncooked36713.3 g2.4 g12 mg

Every nutrient in this record (46)

The portion is 1 cup (252 g); % DV is for that portion.

Energy, macronutrients and sugars (8)
NutrientPer portionPer 100 g% DV
Protein9.75 g3.87 g20%
Total lipid (fat)1.64 g0.65 g2%
Carbohydrate, by difference50.0 g19.9 g18%
Ash1.74 g0.69 g
Energy255 kcal101 kcal
Water189 g74.9 g
Fiber, total dietary7.06 g2.80 g25%
Cholesterol0 mg0 mg0%
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca123 mg49.0 mg9%
Iron, Fe5.17 mg2.05 mg29%
Magnesium, Mg126 mg50.0 mg30%
Phosphorus, P302 mg120 mg24%
Potassium, K270 mg107 mg6%
Sodium, Na20.2 mg8.00 mg1%
Zinc, Zn2.80 mg1.11 mg25%
Copper, Cu0.57 mg0.23 mg63%
Manganese, Mn7.21 mg2.86 mg313%
Vitamins (11)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Thiamin0.46 mg0.18 mg38%
Riboflavin0.083 mg0.033 mg6%
Niacin2.29 mg0.91 mg14%
Vitamin B-60.24 mg0.097 mg14%
Folate, total45.4 µg18.0 µg
Vitamin B-120 µg0 µg0%
Folic acid0 µg0 µg
Folate, food45.4 µg18.0 µg
Folate, DFE45.4 µg18.0 µg11%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.10 g0.041 g
Threonine0.38 g0.15 g
Isoleucine0.37 g0.15 g
Leucine0.78 g0.31 g
Lysine0.27 g0.11 g
Methionine0.32 g0.13 g
Cystine0.17 g0.069 g
Phenylalanine0.51 g0.20 g
Tyrosine0.34 g0.13 g
Valine0.50 g0.20 g
Arginine0.38 g0.15 g
Histidine0.22 g0.088 g
Alanine0.55 g0.22 g
Aspartic acid0.60 g0.24 g
Glutamic acid2.46 g0.97 g
Glycine0.35 g0.14 g
Proline0.49 g0.19 g
Serine0.46 g0.18 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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in teff?

250 in 1 cup (252 g) of cooked; 101 to 367 per 100 g across USDA's descriptions.

How much protein is in teff?

10g in 1 cup; 3.9 g per 100 g.

How much sodium is in teff?

20mg in 1 cup; 8 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov