Calories in Teff, uncooked
Generic food Raw Grains and Pasta
Teff, uncooked contains 367 kcal per 100 g. A typical serving of 1 cup (193 g) provides about 708 kcal.
Roughly 80% of its calories come from carbohydrates, with 14% from protein and 6% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 402% of the Daily Value for manganese, 90% of the Daily Value for copper and 44% of the Daily Value for magnesium.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 367 kcal | |
| Total fat I | 2.4 g | 3% |
| Saturated fat C | 0.45 g | 2% |
| Sodium M | 12 mg | 0.5% |
| Total carbohydrates C | 73.1 g | 27% |
| Dietary fiber M | 8 g | 29% |
| Total sugars M | 1.8 g | |
| Protein M | 13.3 g | 27% |
| Vitamin A M | 0 µg | 0% |
| Vitamin E M | 0.08 mg | 0.5% |
| Vitamin K M | 1.9 µg | 2% |
| Thiamin (B1) M | 0.39 mg | 33% |
| Riboflavin (B2) M | 0.27 mg | 21% |
| Niacin (B3) M | 3.4 mg | 21% |
| Pantothenic acid (B5) M | 0.94 mg | 19% |
| Vitamin B6 M | 0.48 mg | 28% |
| Choline ? | 13.1 mg | 2% |
| Calcium M | 180 mg | 14% |
| Iron M | 7.6 mg | 42% |
| Magnesium M | 184 mg | 44% |
| Phosphorus M | 429 mg | 34% |
| Potassium M | 427 mg | 9% |
| Zinc M | 3.6 mg | 33% |
| Copper M | 0.81 mg | 90% |
| Manganese M | 9.2 mg | 402% |
| Selenium M | 4.4 µg | 8% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 80%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein13.3 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber8 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars1.8 gin the top quarter of cereal grains and pasta (median 0.64 g)
- Fat2.4 gabove the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.45 gabove the median for cereal grains and pasta (median 0.29 g)
- Sodium12 mgin the top quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.6 gprotein density, useful for comparing foods with different calorie levels
- Water8.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.59 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Sugars and starch (7)
| Starch M | 36.6 g |
|---|---|
| Sucrose M | 0.62 g |
| Glucose M | 0.73 g |
| Fructose M | 0.47 g |
| Lactose M | 0 g |
| Maltose M | 0.01 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.14 g |
|---|---|
| Threonine M | 0.51 g |
| Isoleucine M | 0.5 g |
| Leucine M | 1.1 g |
| Lysine M | 0.38 g |
| Methionine M | 0.43 g |
| Cystine M | 0.24 g |
| Phenylalanine M | 0.7 g |
| Tyrosine M | 0.46 g |
| Valine M | 0.69 g |
| Arginine M | 0.52 g |
| Histidine M | 0.3 g |
| Alanine M | 0.75 g |
| Aspartic acid M | 0.82 g |
| Glutamic acid M | 3.3 g |
| Glycine M | 0.48 g |
| Proline M | 0.66 g |
| Serine M | 0.62 g |
Individual fatty acids (23)
| ALA (omega-3, 18:3 n-3) M | 0.14 g |
|---|---|
| Linoleic acid (omega-6, 18:2) M | 0.94 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.33 g |
| SFA 18:0 M | 0.096 g |
| SFA 20:0 M | 0.018 g |
| MUFA 18:1 M | 0.57 g |
| PUFA 18:3 ? | 0.14 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.007 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.004 g |
| MUFA 20:1 M | 0.011 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (12)
| Beta-carotene M | 5 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 66 µg |
| Carotene, alpha M | 0 µg |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.02 mg |
| Tocopherol, gamma M | 5 mg |
| Tocopherol, delta M | 0.07 mg |
| Tocotrienol, alpha M | 0.02 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.23 mg |
| Tocotrienol, delta M | 0 mg |
Other components (7)
| Water M | 8.8 g |
|---|---|
| Ash M | 2.4 g |
| Energy C | 1,536 kJ |
| Vitamin A, IU ? | 9 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Betaine M | 2.3 mg |
Other forms of Teff
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Teff, cooked Cooked | 101 | 3.9 g | 19.9 g | 0.65 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Millet, raw Raw | 378 | 11 g | 72.9 g | 4.2 g |
| Wild rice, raw Raw | 357 | 14.7 g | 74.9 g | 1.1 g |
| Quinoa, uncooked Raw | 368 | 14.1 g | 64.2 g | 6.1 g |
| Amaranth grain, uncooked Raw | 371 | 13.6 g | 65.3 g | 7 g |
| Spelt, uncooked Raw | 338 | 14.6 g | 70.2 g | 2.4 g |
| Wheat, khorasan, uncooked Raw | 337 | 14.5 g | 70.6 g | 2.1 g |
| Rice, black, unenriched, raw Raw | 361 | 7.6 g | 77.2 g | 3.4 g |
| Rice, brown, long-grain, raw Raw | 367 | 7.5 g | 76.3 g | 3.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw teff?
100 g of raw teff has 367 kcal. 1 cup (193 g): about 708 kcal.
Is raw teff high in protein?
Raw teff contains 13.3 g of protein per 100 g (27% of the 50 g Daily Value), or 25.7 g in 1 cup (193 g). About 14% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in raw teff?
Raw teff has 73.1 g of total carbohydrates per 100 g, including 8 g of fiber and 1.8 g of sugars.
How much fat is in raw teff?
Raw teff contains 2.4 g of fat per 100 g, of which 0.45 g is saturated (2% of the Daily Value).
What vitamins and minerals does raw teff contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (402% DV), copper (90% DV), magnesium (44% DV), iron (42% DV) and phosphorus (34% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw teff?
100 g contains 12 mg of sodium, 0.5% of the 2,300 mg Daily Value.
Does teff have the same nutrition raw and cooked?
No. Per 100 g, teff, uncooked has 367 kcal, while teff, cooked has 101 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169747. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.