Teff: The Tiny Ancient Grain With Mighty Nutritional Power
When it comes to ancient grains, teff may be one of the smallest — but don’t let its size fool you. This Ethiopian superfood has been cultivated for thousands of years and is a staple in traditional dishes like injera, a sourdough flatbread.
Today, teff is making its way into global kitchens and health-conscious diets, thanks to its exceptional nutritional profile and unique benefits for energy, gut health, and overall wellbeing.
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What is Teff?
Teff (Eragrostis tef) is a naturally gluten-free, fine grain that comes in a variety of colors, from ivory to red to dark brown. Because it’s so tiny, teff is usually eaten as a whole grain flour — meaning you’re consuming the bran, germ, and endosperm in every spoonful. This whole-grain integrity makes it one of the most nutrient-dense ancient grains available.
Teff Nutrition Profile (per 100g uncooked flour)
- Calories: ~367 kcal
- Protein: 13g
- Carbohydrates: 73g
- Fibre: 8g
- Fat: 2g
- Calcium: 180mg (one of the highest among grains)
- Iron: 7.6mg
- Magnesium: 184mg
- Zinc: 4.8mg
- B Vitamins: especially thiamine (B1) and B6
Key Health Benefits of Teff
1. A Bone-Strengthening Grain
Teff is rich in calcium and magnesium, two minerals crucial for maintaining bone density. For women going through menopause — when bone health becomes a priority — teff offers a plant-based way to support skeletal strength.
2. Iron for Energy and Endurance
Teff contains more iron than many other grains, making it valuable for maintaining healthy red blood cells and combating fatigue. In Ethiopia, endurance athletes swear by teff as a natural energy booster.
3. Gut-Friendly Fibre
The high dietary fibre content in teff supports healthy digestion, keeps bowel movements regular, and fuels beneficial gut bacteria. Teff also contains resistant starch, a prebiotic fibre that directly feeds the microbiome.
4. Gluten-Free & Easy to Digest
As a naturally gluten-free grain, teff is gentle on the digestive system and suitable for people with coeliac disease or gluten sensitivity.
5. Steady Energy Release
With its low glycaemic index, teff releases energy slowly into the bloodstream, making it ideal for blood sugar balance and sustained energy — especially useful for people managing insulin sensitivity or seeking all-day stamina.
6. Packed with Protein
At ~13g per 100g, teff has one of the highest protein contents among gluten-free grains, including essential amino acids like lysine, which supports collagen formation, muscle repair, and immune health.
How to Use Teff in Your Kitchen
- Teff Porridge – Cook teff flour or whole grain with water or plant milk for a nutty, creamy breakfast base.
- Baking – Replace part of your regular flour with teff flour in pancakes, muffins, or bread for a nutritional upgrade.
- Savory Dishes – Add cooked teff to soups, stews, or as a base for grain bowls.
- Injera Inspiration – Try making traditional Ethiopian flatbread with a fermentation twist for gut health.
The Bottom Line
Teff may be tiny, but it’s a nutritional powerhouse. With its high protein, calcium, iron, and fibre content, it’s uniquely positioned to support bone strength, gut health, energy levels, and overall vitality.
Whether you’re navigating menopause, focusing on endurance performance, or simply looking for a nutrient-dense whole grain, teff deserves a place in your pantry.
