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Teff is a tiny, whole grain with a nutty, slightly sweet flavour. It has a fine, almost flour-like texture. Teff is central to Ethiopian and Eritrean cuisines, primarily used to make injera (a type of sourdough flatbread) and porridges. Teff is also a good thickener for stews. It’s not well suited for grain salads or pilafs.
Nutritionally, teff is high in fibre, magnesium, phosphorus, iron, zinc, copper, thiamine (vitamin B1), and vitamin B6. It’s also a source of calcium, potassium, riboflavin (vitamin B2), and niacin (vitamin B3). Teff is gluten-free, making it suitable for those with gluten intolerance or coeliac disease.
The high iron content in teff is particularly beneficial for preventing anaemia, while its calcium supports bone health.
Toggle with the tables below to compare their nutritional content per 100 g (both cooked and uncooked) and per average portion size. You might be surprised by the differences!
Whole grains are all packed with carbohydrates and dietary fibre (which is a type of carbohydrate) and are naturally low in (saturated) fat. Fibre is important for our health and the prevention of many chronic diseases. That’s why the European Food Safety Authority (EFSA) recommends we eat at least 25 g of fibre per day. Sometimes, you might see whole grains labelled as ‘high in fibre’ or ‘source of fibre’ – but what does that really mean?
% of DRV stands for dietary reference value. DRV stands for dietary reference value. These values estimate how much of a nutrient most healthy people in Europe need each day. Ideally, we should aim to reach 100% of these values daily. Each vitamin and mineral has their own DRV, as set by EFSA.
You might have heard that whole grains are ‘high in,’ ‘rich in,’ or ‘source of’ a certain vitamin or mineral. These term are regulated by EFSA and products must meet specific rules to be considered as such. Here’s how to interpret these contributions:
Store in an airtight container in a cool, dry place. Follow the instructions on the packaging to keep the food good for as long as possible.
Teff has a best-before date, meaning that it can often be eaten after that date has passed. If they look, smell and taste good, and the packaging is also intact, it will most likely be safe.
Follow the instructions on the packaging to cook teff. Cooking times can vary depending on the variety and type of teff.
As a general rule of thumb, to cook teff, bring 1 part of teff and 3 parts of water or broth to a boil in a pot. Reduce heat, cover, and simmer for 15-20 minutes, until the teff is tender and the liquid is absorbed. Fluff with a fork before serving.
Teff flour, which has been ground from the whole teff grain, is considered a whole grain product. There is no "non-whole grain" version of teff, as teff is typically consumed in its whole form, whether as grain or flour.
Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth switch, and much more!
