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Cooked Teff

Teff, cooked

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories101
% Daily Value
  • Total Fat 0,65 g1%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol 0 mg0%
  • Sodium 8 mg0%
  • Total Carbohydrate 19,86 g7%
  • Dietary Fiber 2,8 g10%
  • Total Sugars —
  • Protein 3,87 g8%
  • Vitamin D —
  • Calcium 49 mg4%
  • Iron 2,05 mg11%
  • Potassium 107 mg2%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Teff, cooked contains 101 kcal calories, 3,87g protein, and 50mg magnesium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

101kcal
  • Protein15%(15 kcal)
  • Carbs79%(79 kcal)
  • Fat6%(6 kcal)

Nutrient density

79/ 100

Meets ≥10% Daily Value for 8 of 22 nutrients

Excellent nutrient density

Use Cooked Teff in your next meal plan

Melio can build a complete week of meals around Cooked Teff (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Cereal Grains and Pasta

Low sodiumLow fatZero cholesterolVeganVegetarian
Potassium : Sodium ratio13.4 : 1
favorable
  • Cooked Teff has a potassium-to-sodium ratio of 13.4:1, which is considered favorable for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

101 kcal5%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

3,87 g8%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

19,86 g7%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

0,65 g1%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

2,8 g10%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

8 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

107 mg2%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

49 mg4%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

50 mg12%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

120 mg10%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

2,05 mg11%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

1,11 mg10%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,23 mg25%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

2,86 mg124%
Fat detail▾
Fat detail
NutrientAmount% DV
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

0 µg0%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,18 mg15%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,03 mg3%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,91 mg6%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,1 mg6%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

18 µg5%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,11 g—
Leucine0,31 g—
Isoleucine0,15 g—
Valine0,2 g—
Threonine0,15 g—
Methionine0,13 g—
Phenylalanine0,2 g—
Tryptophan0,04 g—
Histidine0,09 g—
Arginine0,15 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

74,93 g—

Household serving sizes

g
cup
252 g

Frequently asked questions about Cooked Teff

How many calories in Cooked Teff?

Cooked Teff contains 101 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Cooked Teff?

Cooked Teff contains 8 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Cooked Teff?

Per 100 grams, Cooked Teff contains 3.87 g protein, 19.86 g carbohydrates, and 0.65 g total fat.

Is Cooked Teff good for keto or low-carb?

Cooked Teff has 19.9 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Cooked Teff nutrition data come from?

Nutrition data for Cooked Teff is sourced from USDA FoodData Central (FDC ID 168918). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/nutrients.

Diet compatibility

  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.

Foods that pair well with Cooked Teff

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cooked Teff.

3 meal ideas using Cooked Teff

Starter templates matched to Cooked Teff's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with cooked Teff

    A warm bowl of oats with cooked Teff, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with cooked Teff

    A warm grain bowl with cooked Teff, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with cooked Teff

    Roast cooked Teff with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 168918), accessed 2019-04-01.

Published: 2019-04-01

More foods in Cereal Grains and Pasta

Use Cooked Teff in your next meal plan

Melio can build a complete week of meals around Cooked Teff (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Cooked Teff: 0 mg Cholesterol per 100g + recipes | План харчування