Teff calories vary based on the variety and preparation method. Research from PMC shows that teff is a nutrient-dense ancient grain with exceptional nutritional profiles:

Raw Teff Grain (per 100g):
• Calories: 367 kcal
• Protein: 13.3g
• Carbohydrates: 73.1g
• Fat: 2.4g
• Fiber: 8.0g
• Iron: 7.6mg (white), 37.7mg (brown)

Cooked Teff (per 100g):
• Calories: 101 kcal
• Protein: 3.9g
• Carbohydrates: 20.0g
• Fat: 0.7g
• Fiber: 2.8g

Calculate your daily calorie needs with our BMR calculator to see how teff fits into your nutrition plan.

Teff Serving Size Guidelines

Standard Serving: One cup of cooked teff (240g) provides about 242 calories and serves as an excellent source of plant-based protein and essential amino acids.

Common Serving Sizes:
• 1 tablespoon raw (15g): 55 calories
• 1/4 cup raw (60g): 220 calories
• 1/2 cup raw (120g): 440 calories
• 1 cup cooked (240g): 242 calories
• 100g raw: 367 calories

Portion Control: Teff is nutrient-dense and provides sustained energy due to its complex carbohydrates and fiber content. Plan your daily macros accordingly to optimize your nutritional intake.

Teff is recognized as a nutritional powerhouse among ancient grains. Studies from IJPSR demonstrate that teff provides exceptional nutritional value with complete amino acid profiles and essential minerals.

Key Nutrients (per 100g raw teff):
• High-Quality Protein: 13.3g (well-balanced amino acid profile)
• High Fiber: 8.0g (supports digestive health)
• Iron Rich: 7.6-37.7mg (varies by variety)
• Calcium: 180mg (good source for bone health)
• Magnesium: 184mg (supports muscle function)
• Phosphorus: 429mg (supports bone health)
• Potassium: 427mg (supports heart health)
• Zinc: 3.6mg (supports immune function)

Gluten-Free Grain: Teff is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity. Calculate your daily protein needs to optimize your teff consumption.