• Home
  • Guides
  • Millet flour vs Teff: Which Is Healthier?

Millet flour vs Teff: Which Is Healthier?

This article explains the key similarities and differences between millet flour and teff, foods from the grains food group. Read on to learn more about the millet flour vs teff comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 4, 2023.

Millet flour and teff belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare millet flour and teff and help you learn more about their similarities and differences.

Millet flour

Millet flour (Panicum miliaceum) is made from ground millet, which is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Millet flour is commonly used in baking and is a good alternative to wheat flour for gluten-free or alternative baking. It is also used in traditional African and Asian dishes.

Millet flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.

Millet flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).


Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Millet flour vs Teff Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing millet flour vs teff.

This comparison will start by comparing the caloric value of millet flour and teff and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Millet flourTeff
Energy382 kcal367 kcal
Carbs75.1 g73.13 g
Sugar1.66 g1.84 g
Fiber3.5 g8 g
Protein10.8 g13.3 g
Fat4.25 g2.38 g
Saturated Fat0.536 g0.449 g

Millet flour vs Teff Calories

Most calories in grains come from carbs.

Comparing teff vs millet flour for weight loss, teff is slightly lower in calories, with 367 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

However, both millet flour and teff can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Millet flour vs Teff Protein

Grains and most grain products, including millet flour and teff, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Teff offers around 19% more protein than millet flour.

Teff has 13.3 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.

Millet flour vs Teff Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in millet flour and teff.

The total amount of carbohydrates is around 3% higher in millet flour than in teff. It has 75.1 grams per 100 grams, compared to 73.1 grams in teff.

There’s less sugar in millet flour than in teff, 6% precisely.

That said, 100 grams of millet flour contains 1.7 grams of sugar, while the same amount of teff contains 1.8 grams.

Lastly, let’s take a look at the dietary fiber in millet flour and teff.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 8 grams of fiber per 100 grams, teff is a better source of fiber than millet flour which offers 3.5 grams per 100 gram portion.

Millet flour vs Teff Fats

Like most other grains, millet flour and teff are low in fat.

Fats in millet flour and teff are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in millet flour and teff:

  • Millet flour: 4.3 grams per 100 grams
  • Teff: 2.4 per 100 grams

Speaking of saturated fats, teff is 20% lower in saturated fats.

Teff and millet flour contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Millet flour vs Teff Vitamins Content

This section will discuss the vitamin content of millet flour and teff.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Millet flour has a higher amount of vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin K.

However, teff has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.

Millet flour and teff contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins millet flour and teff contain side by side, so you can easily compare them.

Millet flourTeff
Vitamin A9 IU9 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.413 mg0.39 mg
Vitamin B2 (Riboflavin)0.073 mg0.27 mg
Vitamin B3 (Niacin)6.02 mg3.363 mg
Vitamin B5 (Pantothenic acid)1.27 mg0.942 mg
Vitamin B6 (Pyroxidine)0.372 mg0.482 mg
Vitamin B9 (Folate)42 µg0
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.08 mg
Vitamin K0.8 µg1.9 µg

Millet flour vs Teff Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the millet flour and teff comparison focuses on their mineral content.

Millet flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than teff.

On the other hand, teff is a higher amount of selenium.

Millet flour and teff contain the same amount of fluoride.

Check out the table below to learn how millet flour and teff compare when it comes to mineral content.

Millet flourTeff
Calcium14 mg180 mg
Copper0.535 mg0.81 mg
Iron3.94 mg7.63 mg
Magnesium119 mg184 mg
Manganese1 mg9.24 mg
Phosphorus285 mg429 mg
Potassium224 mg427 mg
Selenium32.7 µg4.4 µg
Sodium4 mg12 mg
Zinc2.63 mg3.63 mg

The Final Word

This article highlighted the similarities and differences between millet flour and teff.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.