Teff has 367 kcal and 13.3 g protein per 100 g dry. The tiny Ethiopian grain is naturally gluten-free and rich in iron. With 8 g fiber per 100 g, fiber provides a caloric discount. Teff is the base of injera flatbread and can also be cooked as porridge. Its small grain size means you always eat the whole grain – no refined teff exists.
How should I track Teff grain, raw?
Teff grain, raw is high in magnesium. The key to tracking Teff grain, raw is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.