Teff is the world’s smallest grain, yet it packs a substantial nutritional punch. Originating from Ethiopia, where it’s a staple of the traditional diet and the primary ingredient in injera (a sourdough-risen flatbread), teff has gained international acclaim for its versatility and health benefits.

Nutrition Facts:

Serving Size: A 1-cup serving of cooked teff (252 grams)

Calories: 255 kcal
Protein: 9.8 g
Fiber: 5 g
Fats: 1.6 g
Calcium: 123 mg (12% of the DV)
Iron: 4.5 mg (25% of the DV)

Where to Buy Teff:

Teff and teff flour can be found in health food stores, specialty supermarkets, and online. Due to its rising popularity, particularly among those following gluten-free diets, it’s becoming easier to find.

Foods Made with Teff:

  • Injera: The Ethiopian flatbread that’s perhaps the most famous use of teff.
  • Porridge: Teff grains can be cooked into porridge as a nutritious breakfast option.
  • Baked Goods: Teff flour is used in gluten-free recipes for bread, pancakes, and cookies.
  • Stews and Soups: Teff grains add thickness and nutrition to stews and soups.

Flavor Profile:

Teff has a mildly nutty flavor with a slight sweetness, making it a delightful addition to both savory and sweet dishes. Its fine texture allows it to blend seamlessly into a variety of recipes.

Health Benefits of Teff:

  • High in Protein: Teff is a good source of plant-based protein, essential for muscle repair and growth.
  • Rich in Vitamins and Minerals: Particularly calcium and iron, supporting bone health and helping to prevent anemia.
  • Gluten-Free: An excellent option for those with celiac disease or gluten sensitivity.
  • Dietary Fiber: Aids in digestion and helps maintain a healthy weight by promoting a feeling of fullness.


Teff’s rise in popularity outside Ethiopia is well-deserved. As a nutritious, gluten-free grain that fits into various dietary needs, teff offers health-conscious individuals a versatile ingredient for enriching their meals. Whether used in traditional Ethiopian dishes or incorporated into modern recipes, teff provides a wholesome boost to any diet.