Teff
Serving size: 1 cup cooked (252g)
Why Eat Teff?
Teff is an ancient Ethiopian grain and one of the most iron-rich grains available. It's naturally gluten-free, exceptionally high in calcium for a grain, and provides resistant starch that supports gut health. It's the primary ingredient in injera, Ethiopia's iconic sourdough flatbread.
Teff contains 6x more manganese per serving than Quinoa.
At a Glance
Nutrient Fingerprint
Teff's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Manganese (% DV) vs similar Grains
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Teff per serving (1 cup cooked (252g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Teff
Storage & Selection Tips
How to Select
Choose whole grain teff (brown or ivory varieties). Brown teff has a slightly nuttier flavor. Teff flour is also available for baking.
How to Store
Store in an airtight container in a cool, dry place. Teff flour should be refrigerated.
Shelf Life
Whole teff grain lasts 4-6 months at room temperature. Teff flour keeps 3-4 months refrigerated.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Teff Appears in These Nutrient Guides
Magnesium
30% DV per serving
Iron
29% DV per serving
Calcium
9% DV per serving
Zinc
25% DV per serving
Folate
11% DV per serving
Fiber
25% DV per serving
Potassium
6% DV per serving
Manganese
313% DV per serving
Phosphorus
24% DV per serving
Copper
67% DV per serving
Thiamin (Vitamin B1)
42% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
14% DV per serving
Vitamin B6
12% DV per serving
Protein
20% DV per serving
Sodium
1% DV per serving
Leucine
29% DV per serving
Isoleucine
29% DV per serving
Valine
27% DV per serving
Tryptophan
37% DV per serving
Lysine
14% DV per serving
Similar Foods (Grains)
Compare Teff
See how Teff stacks up against another food, nutrient by nutrient.
Teff Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.