Teff Nutrition Facts and Health Benefits

Teff grain, unlike wheat, is small and gluten-free.

This ancient grain has its origins in northern Ethiopia and is used to make injera, a type of traditional Ethiopian bread.

Due to their small size, like poppy seeds, they cannot be processed extensively and serve as a wholesome whole grain.

Teff grain can be cooked rapidly. Its versatility as a mild-tasting ingredient allows it to be used in a wide range of puddings, soups, sauces, and baked goods.

Although it is poorer in protein and vitamin content than other grains, such as wheat or buckwheat, it is a rich source of manganese and copper.

To find out how you can support your protein intake and which nutrients you can combine effectively, you can check our article about plant-based protein.

Thanks to its high fiber content, this cereal is great for the digestive system and can also aid in weight control.

If you’re looking for a gluten-free alternative to wheat, continue reading to discover more about teff.

Teff Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of teff:

• Energy: 101 calories
• Carbs: 19.9 grams
• Fiber: 2.8 grams
• Protein: 3.87 grams
• Fat: 0.65 grams

Jump to a section where you can learn more about teff nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Teff, cooked

Thanks to a significant amount of specific vitamins and minerals, teff, cooked could provide several health benefits.

Continue reading to discover the potential benefits of consuming teff, cooked.

May Improve the Carbohydrate Metabolism

Copper is needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

It is needed by the body for several functions, including the formation of red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

May Improve Normal Nerve and Brain Function

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.